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@joint_praise It's going to be different for everyone, for me it was within first 3 months, but not that significant, and then at 6 months it was a big difference. Hope this helps

@joint_praise Cardio on rest days is good, even if it's just walking, it's called active recovery, although you are right. Stick with your PTs advice as there is a reason he recommended it. If he has tailored your nutrient targets based on your individual circumstance and activity levels...