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@raintwj09 Thanks for your input @raintwj09

@yakamoz Thanks, I may give this a go. Been doing it intuitively with adjusting the volume of instant oats based on the workout day but could put some more discipline to it and see if it has an impact.

@niecey85 Thanks; whats a normal deficit? Are you referring to a certain percentage % of your TDEE?

@dawn16 Thanks, by lean bulk you mean primarily adding calories and carbs?

@davidmshumate I have. Essentially it often backfires with delayed binges and overeating. It seems that between 2,300 - 2,500 calories / day is where I can operate long term. I should mention that all this is not in context of reaching peak performance for a special day or competition but...

@nick316 @nick316 Thanks; reducing professional stress and travel has been a positive contributing factor. To be fair I actually don't think I'm below 10% currently. More like 11-13%. I used to do the DXA scans in the US and was always surprised how hard it is to drop between 10%.

@nick316 Thanks, I don't skip leg day (1 out of 4 body part days) and have been genetically more muscular in my legs. Nevertheless fair point to consider in breaking the plateau.

@bananaboat86 Got it, thanks man. How much carbs would you try to get in for the preworkout meal and any reco on source? I do feel a big difference in my workouts without any pre-workout carbs and given the next meal wont be until 3 hours past workout time I expect the pre workout would...

@bananaboat86 Thanks man. With IF my schedule has been like this - pre workout meal - 11.30am - workout - 12pm - post workout meal - 1.30pm - two snacks - 4pm and 5.30pm - dinner - 7pm Would you break into the IF window or change the proposed meals?

@bananaboat86 Thanks for the input and the reading material, will certainly check it out. I like the idea of giving it a try to replace the Whey and Instant oats with more real food. My workout is timed after meal one. I take it you wouldn't be concerned about not having WHEY in the mix as a...

@bananaboat86 Love it, I yesterday night actually watched a video on the importance of fiber and the recommendation trying to get in about 10g of fiber with a meal. I should be fine for my lunch (between the avocado, cauliflower and broccoli) but should stick to making my protein fluff at night...

@cptnemo2011 There's a link to my body workout routine in the post; nothing special at all. Pushups, elevated pushups, side-to-side pushups.

@spokaneoc Thanks for picking up on the sodium question; what I am reading and trying to validate is indeed that bringing down sodium would essentially get you more of a temporary leaner look when tied with water and carb manipulation protocol etc. For every-day physique / muscle growth it may...

@thiago What do you mean exactly? To clarify there are no sweeteners in the diet. The sugar gets introduced primarily through the Skyr and cottage cheese.

@matt5 Thanks for your input and perspective. Personally, I have noticed a much higher sensitivity to sugar than ppl around me. That means its been harder for me to moderate portion sizes of sugary food and keeping intake moderated unless I have been cutting out as much sugar as possible very...

@matt5 I may struggle with what you are referring to here wrt to obession; the point you are making is Sodium, Dairy, Sugar etc don't impact fitness results and a calorie is a calorie in your opinion? Agreed that the effects of sugar i.e. are mostly indirect as in sugar causes cravings, and...

@matt5 @matt5 Thanks for your input; I can genuinely say that for me progress to the current state hasn't happened until getting the detail ironed out on the sugar I take in, a clearly nutrition routine and a disciplined way of ensuring hypertrophy. So the tracking of the "details" have been key...

@dawn16 Thanks for the input @2iceblest!

@binnguyen84 Dang, amazing results. Thanks for sharing; definitely another league with respect to lean muscle so the higher calorie numbers make a lot of sense.

@binnguyen84 @binnguyen84 Thanks for sharing! How lean do you stay during the bulk in terms of BF %?