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Alright so first of all don't get your hopes up too much. Bodybuilders are probably the most shredded individuals on the face of the planet during their contest prep! The key word here being contest prep. They will start being extremely strict with their calories and macronutrients around 12 weeks out from a bodybuilding show. There are a lot of tricks that ...


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Anyone can build muscle/lose fat over time, it's called recomping. It's just that this is a very fast process for beginners, and significantly slows down for more intermediate/advanced athletes. Firstly, it's not a biological process that only fires up when you're a beginner and then shuts off at some arbitrary point. Muscle building and fat burning happens ...


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Also consider getting some washers and/or microplates to allow for microloading. I say washers because I read somewhere that they're significantly cheaper and work, but I haven't even tried micro loading myself so I can't recommend anything.


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To improve your OHP do more volume of OHP. Trust the 5x5 program and add accessories but not to the detriment of your main lifts, dips and chins are fine. For accessory work after 5x5 consider the PHUL program which will prescribe you those exercises. Texas Method or 5/3/1 is usually the go-to for strength, for aesthetics consider Jacked & Tan 2.0 or ...


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Do whichever one that fits your schedule. Note that if you choose to do the swimming in the morning and working out in the evening, then your nutrition needs to be looked at a bit more carefully. For example, if in the morning, after you finish your swimming workout, and you don't eat an adequate amount of carbs and protein in order to replenish your ...



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