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  1. Strength Training & Powerlifting
    Running a ICF 5x5: I've hit 110kg (Low bar) squat to parallel 3x5 And I've also hit 125kg 1x5 deadlift with some form breakdown. Is my deadlift lagging?
  2. Getting Started
    Hi, I am confused by something, you lose fat when you are in calorific defecit, that makes sense. But how do you lose fat instead of muscle. Or at least in a greater ratio to muscle. So instead of going from 200lb with 15% BF to 180lbs 15% body fat you lose it mostly from fat. I understand the...
  3. Food, Diet and Nutrition Info
    Ok, This diet is based on the zone diet ratios which supposedly bring your body into a mild state of ketosis. The meal plan is based on 40:30:30 ratio of Carbs to Proteins to Fats and if I have done it right should promote fat loss while also increasing lean muscle mass. I think it should act...
  4. Food, Diet and Nutrition Info
    Aim: Wanting to build some quality muscle I weigh 145 pounds (10stone 3), height 5ft 10 Worked out I need 210g of protein a day. As for the ratio between protein/carbs/fats would 30/50/20 be correct for my aim? Ive worked out that my diet would be 210g/350g/140g (protein/carbs/fats) Does...
  5. Supplementation
    I've been looking at all the different Creatine supplements recently, the ones that are apparently better than the rest etc etc. Most include Dextrose to create a insulin spike to help absorb the Creatine. But what is a decent ratio in grams of Dextrose:Creatine? Most seem to have a huge...
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