2
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How to improve natural protein consumption?
At 87KG, 140g of protein is probably enough, so you really don't need to worry too much. Particularly with such high calory meals because calories are "protein sparing". I.E, your body ...
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1
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Macros and calories for a cut
First off, 12-13% body fat percentage is extremely lean... unless you're prepping for a competition you shouldn't want to stay under 10% body fat percentage.
That being said, if you still want to ...
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