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@jessicawiley The best way to estimate BF is by comparing to other people imo. You can look at some examples here: https://rippedbody.com/body-fat-guide/ I'd say you are at 21-23%? I would definitely start to think about cutting if you want to stay healthy, or maintain a bit at your current...

@pieterdj No I mean utilize for muscle protein sythesis. I think this video from Menno Henselmanns explains everything really well.

@pieterdj There was a study which showed that you can utilize up to 100g protein from a single meal. That being said spacing out servings is probably better. You could try to eat a bit more protein in the morning instead. But yea if you to do intermittent fasting you are going to have to live...