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@onehumbleservant You can build muscle on a 3 day a week plan as long as you are getting sufficient volume, it will just be slower than if you were hitting each muscle group twice a week. If you notice your progress is stalling, add a set or two for that muscle group. Keep adding weight and/or...

@onehumbleservant Well do you want to build or maintain? Because they require different program volumes.

@onehumbleservant Firstly, volumes require for hypertrophy (growth) and maintenance are vastly different. Secondly, it is highly dependent on your training age. Are you a beginner? Then yes you can easily make gains on 3 days per week.

@tdtickle09 If it’s one or the other, go with a rack and barbell, unless lower body isn’t a priority. Ultimately you’ll be better off with both if you can afford the space and the dollars.

@roarke The only number on your scale I would say is accurate is the weight. I have an impedance scale as well. I am the same weight now as I was in Oct 2022. My chest, shoulder, bicep and thigh measurements are all larger now than they were where in 2022. However according to my scale I have...

@roarke Did you weight the same 3/11 as when the Dexa scan was taken? How do you know your body fat % wasn’t 42 or 44% when you started the cut? Why do you think you’re losing muscle?

@nogueira527 No, you can’t build muscle at that low of a protein intake. That’s like asking if you can add a room to a house but you don’t want to buy any more bricks. You can build the extra room, but you’ll have to steal bricks from somewhere else in the house.

@roarke Well, on the bright side, if the scale is right, you’ve lost more fat than lean tissue. Keep in mind that lean tissue includes everything that isn’t bone and fat - so skin, internal organs, etc. Also your glycogen stores will drop in a deficit, which will increase the body fat readings...

@roarke Impedance scales are not very accurate. Pay more attention to the trend than the actual value. You could still be at 36% fat if you are under muscled. It’s possible you are losing muscle along with fat. How much protein are you eating? What is your rate of weight loss?

@roarke What is your height and weight? Did the 36% measurement come from a dexa scan?

@kelvinkann How about just 4. Goblet squats, kettlebell swings, single arm rows, overhead press. Do three sets of each exercise, twice a week. For the first week do enough reps that it starts to feel a little challenging but leave 3 or 4 reps in the tank. Pick a weight so the reps are...

@roarke To answer your original question - it’s entirely possible for people new to strength training to gain muscle while in a deficit. However In this case, your age and gender are working against you. Your protein intake is a bit on the low side but within reason. If you are in fact losing...

@maybeitsme What range are you referring to? It’s not clear from your comments.

@maybeitsme OP is asking if 0.8g\kg in enough, not lbs

@dawn16 Exercise causes muscle damage that needs to be repaired. Protein recommendations for endurance athletes can be as high as strength athletes.

@nogueira527 The RDA recommendations are the MINIMUMS to maintain a positive nitrogen balance in healthy, young adults. In other words, that’s the minimum protein your body needs for normal protein turnover. If you are active, in any way, you need more just to maintain the status quo. You...

@shemesh Were you bed ridden for any part of that? Muscles can atrophy at an alarming rate during an illness. However if not, muscle loss typically doesn’t occur until more than two weeks of not training. You may just be noticing a loss of glycogen/water. Either way, muscle will rebuild in a...