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  1. J

    Calorie and macro goals for building muscle and leaning out?

    @flamingoandsparrow I'm not certified either but I would definitely say 500 calories is too much. Unfortunately as women we can only gain about 1lbs of muscle PER MONTH. That comes out to a very small surplus per day (about 100 calories). From what I remember the rule of thumb is 2500 calories...
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