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@saris Yeah listen to this one. The best intake amount is a range not a single number. Also optimizing in terms of timing and nutrient pairing will give you just a minor improvement that you don't need to concern yourself about. Congrats, most women undereat protein, you are doing great! Oh...

@nsnrjt93 Go to the fitness wiki and get a routine

@santoscarmina1674 I would tell you to work with a team of nutritionist, endocrinologist and general dr. to formulate a diet tailored to you given your condition. And as for excercise you should keep doing whatever you already like and make some progress there, as long as it doesn't hurt your...

@frank67 The ab crunch allows you to NOT use your abs to produce the movement which defeats the purpose of doing it in the first place. It's an assisted sit up gadget. Do situps instead, deadbugs, birdogs etc etc

@johnnyboy1998 Do triphasic training or frrench contrast

@thedarkfigure Do you get enough salt?

@francislhevinn in order to really learn how to hip hinge you need to do the PVC pipe drill (or broomstick drill), look it up, and keep in mind to push your butt back like you are closing a door until you feel the stretch in the hamstrings. then go and do some hip thrust or bridges squeezing as...

@new_2_this_b_kind burpullups

@italianstallion yeah, no, this is a circuit and it's pure cardio. If you have 1 or 2 kettlebells you can do Armour Building Complex, I'm currently doing it with a barbell actually. there are plenty short strength routines out there, but they don't contain 6 exercises, bc then the only way...

@123vicky In terms of programming you would do better adapting GSLP or GZCLP to your exercise selection. Also.. if you have legs, train them. GZCLP would look like this: D1 5x3 Pull up | 3 x10 Dip | 3x15 Squat D2 5x3 Push up | 3x10 Row | 3x15 Good Morning D3 5x3 Dip | 3 x10 Pull up | 3x15...

@veni thefitness wiki has several routines and also info on nutrition and other things training.

@georgios22 Unless you are tremendously strong there is no good reason to deadlift and squat every 2 weeks, that is asinine. The recommended routine in r fitness is far superior to this.

@hferry22 I mean questions for op

@hferry22 I have so many questions

@jeffc1983 If you focus on strength any task you already do will become easier and therefore less tiring. If you focus on hypertrophy you can totally develop mass without the functionality and get worse athleticism.