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@dof7 You'll learn mind muscle connection and your muscles will adapt to the new exercises and you'll be able to start doing them with weight. To answer your question, you can absolutely gain muscle by just body weight exercises if you are taking them to failure or close to failure. The weight...

@minsc That does not sound like a good diet. Why are you fixated on drinking so much protein and not eating

@minsc You need to eat real food that is high in lean protein. You don't want to be relying on powder for your protein. Also, one scoop of protein powder is not sufficient for a meal replacement unless it is an actual meal replacement supplement, not just a whey isolate or something like that...