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Hi Dejan,
Thank you for this article, it’s very informative and I can relate to the part about incomplete recovery due to lack of quality sleep.
As a female, I find it very challenging to see muscle definition despite the fact that I work out more than some of the men in my gym who recently started and are already seeing tremendous results, so unfair:(
Why is it sooo hard for women to lose fat? I’m not talking obesity here, but the kind that is labeled ‘skiny fat’ despite the fact that the female in question is an athlete! ( I do MMA but I have very minimal muscle definition).
Do you have any suggestions? Am I plateauing?
Thanks again for sharing your knowledge and best of luck to you :-)

15/02/2015 · What is collagen

I have changed my diet to eat more clean foods, high protein and good carbs, though I eat a lot of wholegrain bread do you think I should cut that out for quicker results?

For your off days, just ditch the carbs and add protein and fat liberally. Don’t count calories on your off day, just make sure that you’re eating wholesome and nutritious foods.


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To pack on muscle mass you need supplements like whey protein. Take after your workout. Mix with 3 eggs and a scoop of peanut butter with regular milk. Also Remember for protein add 1.5 grams to your weight a day. For instance if you weigh 200 pounds you should consume about 300 grams of protein and around 1500 calories a day. Keep that up for 6 months and you will def see results. Lift heavy and less reps

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Specifically noting signs which may indicate liver disease. Periodic ascites, intolerance of a high protein diet, icterus, chronic weight loss, abnormally colored feces or urine, bleeding disorders, chronic illness, and all that has been mentioned above. Sometimes urinary crystals formed from the improperly metabolized proteins and amino acids may indicate liver disease.

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When eating clean food it’s pretty damn hard to eat enough food for a caloric surplus since clean foods make you feel full quicker. If, for example, you’re supposed to eat 250 grams of protein per day and you’re improvising your every meal for the sake of variety, then there’s a big chance that you won’t even come near the required 250 grams of protein. At least that was my experience.

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Your best bet, if you want to fit snugly in your wedding tuxedo, is to focus on lifting heavy weights AND clean eating. By eating clean foods, you’ll be able to lose fat and gain muscle at the same time. Do cardio if you really like it, but it’s not necessary for success.