Loaded training as the primary intervention for retaining lean mass in a deficit: minimum effective dose, frequency versus volume, and why absolute strength holds up better than the scale suggests.
Down 19 kg over seven months on semaglutide. My DEXA says I have lost 1.4 kg of lean soft tissue, which everyone tells me is a good result. But in the gym I am…
I have added a lot of cardio because it felt like the responsible thing to do and now I am not sure it is helping. Current week: three full-body lifting sessions,…
The case in front of me: twelve · 1,400 kcal. I want to decide this in advance so that I am not deciding it under pressure later. Assume I will follow the plan I…
What I have: eight · 1,000 kcal. This is a planning question. I know what my options are; I do not know how to weigh them. What I want is the minimum viable version,…
I want the floor, not the optimum. I am losing about 0.9 kg a week on tirzepatide and I have limited capacity to train: realistically two sessions a week, 40 minutes…
1.6 g/kg is quoted as though it were a physical constant. I would like to know what study it came from, what population, and whether the conditions of that study…
Numbers first: two · 1,200 kcal. This is a planning question. I know what my options are; I do not know how to weigh them. What I want is the minimum viable version,…
The case in front of me: five · 900 kcal. I want to decide this in advance so that I am not deciding it under pressure later. Assume I will follow the plan I write…
Stated plainly: twelve · 900 kcal. I am trying to build something sustainable rather than something thorough that I will abandon. I have already decided the broad…
I keep reading that muscle protein synthesis needs roughly 2.5-3 g of leucine per meal to fully trigger, and that you should distribute protein across three or four…
What I am working with: seven · 900 kcal. I am trying to build something sustainable rather than something thorough that I will abandon. I have already decided the…
I have three scans from the same centre, same technician, morning fasted each time, and I want a sanity check on how to read them, because the second scan made me cut…
What I have: four · 1,200 kcal. This is a planning question. I know what my options are; I do not know how to weigh them. What I want is the minimum viable version,…
Conditions: five · 1,400 kcal. The failure mode I am trying to avoid is making this decision emotionally. I have twelve months in view and I would like the plan to…
For reference: ten · 1,200 kcal. I am at the decision point and I would rather think it through than improvise. I would rather spend money on measurement than on…
Numbers first: four · 1,000 kcal. I would rather over-plan the first cycle and simplify later. I am prepared to do the work if someone can tell me which work matters.…
I would like to know what to measure as much as what to do. I want to know whether there is evidence behind this or only repetition. I have checked the obvious…
What I am working with: three · 1,100 kcal. I would like to set this up properly once, rather than adjust it repeatedly. My budget is real but not tight, and my…
I have three DEXA scans on the same scanner at twelve-week intervals, fasted, same time of day. I suspect the usual explanation for this is wrong, or at least…
Stated plainly: three · 900 kcal. I am trying to build something sustainable rather than something thorough that I will abandon. I have already decided the broad…
Stated plainly: three · 1,400 kcal. I would like to set this up properly once, rather than adjust it repeatedly. My budget is real but not tight, and my tolerance for…
Concretely: nine · 900 kcal. The failure mode I am trying to avoid is making this decision emotionally. I have twelve months in view and I would like the plan to…
Numbers first: eight · 1,200 kcal. I would rather over-plan the first cycle and simplify later. I am prepared to do the work if someone can tell me which work…
Stated plainly: nine · 1,400 kcal. I would like to set this up properly once, rather than adjust it repeatedly. My budget is real but not tight, and my tolerance for…
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