on a cut and didnt lift for 3 days, should i be worried about losing muscle?

only eating 1800 cal a day and this is my third rest day in a row

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3 sets 3-4 exercises per muscle group?

I am currently doing 3 sets with 3-4 exercises of per muscle group.

i do 4 reps and try hard to go to 6 and then increase weight.

For example:
1. Chest bench press
2. Incline press
3. Dumbbell incline press

All above with 3 sets.I was trying to gain mass and now i am cutting down.

Is this fine?

Thanks,

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Challenges of losing weight vs muscle

Hey there ,

I have a question. I’m 33 yr old female .
Have a background of lifting weights & all sorts of training etc.
I weigh 62kg and I’m 159cm with ~ %15 body fat .
I’m finding it very challenging to lose few kilos weight ( aiming to be around 58/59) while carrying on my normal training . I lift 5-6 per week . I’m not too bothered about dropping body fat super low . But with my current training, losing this few kilos without losing muscle is very hard. I know with the weight loss , comes muscle loss too which is fine with me but I just don’t wanna change / give up in my training routine 🤔 any suggestions ? ( I’m
Not into fad diets either / I eat pretty balanced with few wines and chocolate here and there ..if I cut these , I lose about a kilo then it stops .. )

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How do I build more muscle.

I go to the gym and lift weights regularly, but I also play soccer 5 days out of the week. I have recently started to drink more protein shakes to help me build more muscle. My goal is to pack on more muscle mass without becoming very bulky for soccer. Does anyone have any tips or plans that they'd recommend. I am 5'10 and weigh 125 lbs.

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cardio help! loose weight not muscle

Hi All

i am a 26 year old female, i had been training for about 2 years but to be honest never really took it seriously until about 6 months ago, i have been eating a calorie surplus and lifting heavy, i have noticed changes but have also put on a fair bit of tub especially on my stomach

i go on holiday in around 6 weeks and really want to loose some fat (i know you cant gain muscle and loose fat!) but i have started just doing 20 mins on interval training on the treadmill before i train (5 times a week) im still eating the same though, do you think this is okay? am i doing enough? too much? should i also reduce what im eating? or play around with my protien, fats and carbs?

sorry if i sound a little naive to it all but any help would be appreciated :)

thank you! x

sorry just to add i am eating 2100 cals a day - 185g protien, 185g carbs and 70g fats

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Where did you get your muscle building diet from?

Hello guys!

I am here to seek help. I want to build some muscles, because I am a pretty skinny guy,
but the biggest problem I face is that I don't now what to eat.

Yes I read the recipe sticky but I think it's difficult to build up a few weeks of food recipes.
Furthermore I look out for not eating too much meat in my diet plan.
This is because I still attend school and there is a canteen where we get meat 4 times out of 5 a week.

The next problem I face when it comes to dieting is that I have these macros to reach:
Carbs: 378g
Protein: 121g
FATS: 81g

I am a huge believer in reaching your daily protein needs and filling the rest up with carbohydrates while having a good portion of healthy fats. But because of that, I don't know why, but I struggle to get recipes because most of the recipes I find have a too big of a protein ratio for me.

Any kind of tips I can overcome my "recipe and research plateau"?
I would be thankful for any advice!

Regards,
Adrian.

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“Muscle memory”

Hi everyone,

I went to the gym for 4 years pretty much flat out 4-5 days a week. I got to a relatively decent size, was benching 120KG for example of what kinda strength I was at.

I then went on holiday, and I had a child so I stopped going about 1 year 7 months ago. I’m looking to start up again this week, how long will it take me to build back up to the strength and size I was at? As I hear the word muscle memory being thrown around a lot.

By the way I’m 23 not 49 not sure why my age says that lol

Thank you,

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