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I started getting serious lifting about 2 months ago. Since then my bench has gone up about 30 lb and have gained some definition, but maintained the same weight. I run 1/4 mile before working out to warm up and 3/4 to 1 mile for cardio. Well here it is. Day 1: Chest/Tris/Bis Bench Press(Cycle...

Hi, I am new here. I would like to know if the way I'm eating will have a negative effect on any gains I wish to achieve. I am 16, 5'9, 135 pounds, and 13 % bf. My goal is to stay at my current weight but decrease my bf to less than 10% so I would look more ripped, gain abs, and increase my...

How much protein should I be taking per day? I am 5'9 135 lb and go to the gym 4 days a week. I usually have about 60 g, with 1/3 of that being from a whey shake. Im not really into gaining that much mass, just want definition and strength.