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184 6175 27/09/2025 20:01:10 en-US,en;q=0.9 103.129.211.112 > Ciao
185 5619 27/09/2025 19:49:37 en-US,en;q=0.9 209.87.169.87 henry https://community.lambdatest.com/t/complete-list-of-easy-jet-official-customer-support-u-s-based-contact-numbers-a-step-by-step-guide/44491 henrypayne762@gmail.com > Ciao https://community.lambdatest.com/t/complete-list-of-easy-jet-official-customer-support-u-s-based-contact-numbers-a-step-by-step-guide/44491
186 5574 27/09/2025 19:47:53 en-GB,en-US;q=0.9,en;q=0.8 154.16.157.155 WERWE https://echo3world.com/wp-content/uploads/ninja-forms/1/Full-Directory-Of-Delta-Airlines-Customertm-Service-Numbers-Usa-Step-By-Step-Guide.pdf rowocaf462@camjoint.com > https://echo3world.com/wp-content/uploads/ninja-forms/1/Full-Directory-Of-Delta-Airlines-Customertm-Service-Numbers-Usa-Step-By-Step-Guide.pdf
187 5562 27/09/2025 19:47:18 en-US,en;q=0.9 212.15.80.221 drthdfh https://hackmd.io/@fasave/BJOjGoB3xe pasori7847@anysilo.com > https://hackmd.io/@fasave/BJOjGoB3xe
188 5423 27/09/2025 19:43:41 en-US,en;q=0.9 209.87.169.111 henry https://community.lambdatest.com/t/complete-list-of-ryanair-official-customer-support-u-s-based-contact-numbers-a-step-by-step-guide/44517 henrypayne762@gmail.com > Ciao https://community.lambdatest.com/t/complete-list-of-ryanair-official-customer-support-u-s-based-contact-numbers-a-step-by-step-guide/44517
189 5298 27/09/2025 19:39:11 en-US,en;q=0.9 212.15.80.221 drthdfh https://echo3world.com/wp-content/uploads/ninja-forms/1/Full-List-Of-Air-Canada-Airlines-Customertm-Service-Contact-Numbers-Live-Human-Guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/Full-List-Of-American-Airlines-Customertm-Service-Contact-Numbers-Real-Person-Guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/Full-Directory-Of-Southwest-Airlines-Customertm-Service-Numbers-Usa-Step-By-Step-Guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/Full-List-Of-American-Airlines-Customertm-Service-Contact-Numbers-Real-Person-Guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/Full-Directory-Of-Delta-Airlines-Customertm-Service-Numbers-Usa-Step-By-Step-Guide.pdf pasori7847@anysilo.com > https://echo3world.com/wp-content/uploads/ninja-forms/1/Full-List-Of-Air-Canada-Airlines-Customertm-Service-Contact-Numbers-Live-Human-Guide.pdf
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194 4246 27/09/2025 19:31:16 en-GB,en-US;q=0.9,en;q=0.8 154.16.157.149 werwe https://echo3world.com/wp-content/uploads/ninja-forms/1/Full-Directory-Of-American-Airlines-Usa-Customer-Servicetm-Numbers-Step-By-Step-Guide.pdf leoflying9@gmail.com > https://echo3world.com/wp-content/uploads/ninja-forms/1/Full-Directory-Of-American-Airlines-Usa-Customer-Servicetm-Numbers-Step-By-Step-Guide.pdf
195 4216 27/09/2025 19:30:30 en-US,en;q=0.9,es;q=0.8 49.47.70.49 bika1 https://community.lambdatest.com/t/how-do-i-talk-to-human-at-united-airlines/45899 bikahuwa@gmail.com > https://community.lambdatest.com/t/how-do-i-talk-to-human-at-united-airlines/45899
196 4192 27/09/2025 19:29:39 en-US,en;q=0.9 212.15.80.221 sgfsdfgfd https://hackmd.io/@fasave/B1TSCcBhlg pasori7847@anysilo.com > https://hackmd.io/@fasave/B1TSCcBhlg
197 4007 27/09/2025 19:21:20 en-US,en;q=0.9 212.15.80.221 sgfsdfgfd https://derecho.pucpr.edu/wp-content/uploads/formidable/6/Full-List-Of-Emirates-Airlines-Customertm-Service-Contact-Numbers-Live-Human-Guide.pdf https://derecho.pucpr.edu/wp-content/uploads/formidable/6/Full-List-Of-Frontier-Airlines-Customertm-Service-Contact-Numbers-Live-Human-Guide.pdf https://derecho.pucpr.edu/wp-content/uploads/formidable/6/Full-List-Of-Hawaiian-Airlines-Customertm-Service-Contact-Numbers-Live-Human-Guide.pdf https://derecho.pucpr.edu/wp-content/uploads/formidable/6/Full-List-Of-Iberia-Airlines-Customertm-Service-Contact-Numbers-Live-Human-Guide.pdf pasori7847@anysilo.com > https://derecho.pucpr.edu/wp-content/uploads/formidable/6/Full-List-Of-Emirates-Airlines-Customertm-Service-Contact-Numbers-Live-Human-Guide.pdf
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202 3777 27/09/2025 19:12:02 en-GB,en-US;q=0.9,en;q=0.8 172.99.190.215 https://derecho.pucpr.edu/wp-content/uploads/formidable/6/Full-List-Of-Aeromexico-Airlines-Customertm-Service-Contact-Numbers-Live-Human-Guide.pdf comix78065@dawhe.com > https://derecho.pucpr.edu/wp-content/uploads/formidable/6/Full-List-Of-Aeromexico-Airlines-Customertm-Service-Contact-Numbers-Live-Human-Guide.pdf
203 3543 27/09/2025 19:05:44 en-US,en;q=0.9 212.15.80.221 sgfsdfgfd https://derecho.pucpr.edu/wp-content/uploads/formidable/6/Full-List-Of-Avianca-Airlines-Customertm-Service-Contact-Numbers-Live-Human-Guide.pdf https://derecho.pucpr.edu/wp-content/uploads/formidable/6/Full-List-Of-Cathay-Pacific-Airlines-Customertm-Service-Contact-Numbers-Live-Human-Guide.pdf https://derecho.pucpr.edu/wp-content/uploads/formidable/6/Full-List-Of-Delta-Airlines-Customertm-Service-Contact-Numbers-Live-Human-Guide.pdf https://derecho.pucpr.edu/wp-content/uploads/formidable/6/Full-List-Of-EasyJet-Airlines-Customertm-Service-Contact-Numbers-Live-Human-Guide.pdf https://derecho.pucpr.edu/wp-content/uploads/formidable/6/Full-List-Of-Emirates-Airlines-Customertm-Service-Contact-Numbers-Live-Human-Guide.pdf pasori7847@anysilo.com > https://derecho.pucpr.edu/wp-content/uploads/formidable/6/Full-List-Of-Avianca-Airlines-Customertm-Service-Contact-Numbers-Live-Human-Guide.pdf
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208 3294 27/09/2025 19:00:03 en-US,en;q=0.5 107.189.27.55 Isiah https://www.youtube.com/watch?v=qOV_UYJ7opw isiah_alarcon@cox.net > Very good post. I'm dealing with some of these issues as well..
209 3162 27/09/2025 18:55:45 en-US,en;q=0.9 212.15.80.221 sgfsdfgfd https://hackmd.io/@fasave/H1CvLqr3ex falova2158@bitmens.com > https://hackmd.io/@fasave/H1CvLqr3ex
210 2674 27/09/2025 18:46:46 en-GB,en-US;q=0.9,en;q=0.8 172.99.190.215 https://derecho.pucpr.edu/wp-content/uploads/formidable/6/Full-List-Of-Aeromexico-Airlines-Customertm-Service-Contact-Numbers-Live-Human-Guide.pdf comix78065@dawhe.com > Ciao
211 2672 27/09/2025 18:46:42 en-US,en;q=0.9 212.15.80.221 fghfhd https://derecho.pucpr.edu/wp-content/uploads/formidable/6/Full-List-Of-Alaska-Airlines-Customertm-Service-Contact-Numbers-Live-Human-Guide.pdf https://derecho.pucpr.edu/wp-content/uploads/formidable/6/Full-List-Of-Allegiant-Airlines-Customertm-Service-Contact-Numbers-Live-Human-Guide.pdf https://derecho.pucpr.edu/wp-content/uploads/formidable/6/Full-List-Of-American-Airlines-Customertm-Service-Contact-Numbers-Live-Human-Guide.pdf https://derecho.pucpr.edu/wp-content/uploads/formidable/6/Full-List-Of-American-Airlines-Customertm-Service-Contact-Numbers-Real-Person-Guide.pdf https://derecho.pucpr.edu/wp-content/uploads/formidable/6/Full-List-Of-American-Airlines-Customertm-Servicetm-Contact-Numbers-Live-Real-Human-Guide.pdf falova2158@bitmens.com > https://derecho.pucpr.edu/wp-content/uploads/formidable/6/Full-List-Of-Alaska-Airlines-Customertm-Service-Contact-Numbers-Live-Human-Guide.pdf
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221 2289 27/09/2025 18:36:24 en-GB,en-US;q=0.9,en;q=0.8 157.49.35.163 aDad https://derecho.pucpr.edu/wp-content/uploads/formidable/6/full-List-Of-coinbase-Customer-Service-24-7-Live-Person-Support-Number-An-Official-G-uide.pdf https://derecho.pucpr.edu/wp-content/uploads/formidable/6/full-List-Of-coinbase-Customer-Service-24-7-Live-Person-Support-Number-An-Official-Guide.pdf https://derecho.pucpr.edu/wp-content/uploads/formidable/6/faqs-List-Of-coinbas-Customer-Service-24-7-Live-Person-Support-Number-An-Official-Guide.pdf https://derecho.pucpr.edu/wp-content/uploads/formidable/6/Accessing-Delta-Airlines-Customer-Service-USA-Contact-Numbers-a-Detailed-Guide.pdf https://derecho.pucpr.edu/wp-content/uploads/formidable/6/faqs-tm-list-of-spirit-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://derecho.pucpr.edu/wp-content/uploads/formidable/6/full-list-of-british-airways-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://derecho.pucpr.edu/wp-content/uploads/formidable/6/full-list-of-qantas-airways-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://derecho.pucpr.edu/wp-content/uploads/formidable/6/faqs-tm-list-of-frontier-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://derecho.pucpr.edu/wp-content/uploads/formidable/6/Talk-To-Someone-At-Alaska-Airlines-USA-Contact-Numbers-The-Direct-Guide.pdf https://derecho.pucpr.edu/wp-content/uploads/formidable/6/full-list-of-turkish-airlines-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://derecho.pucpr.edu/wp-content/uploads/formidable/6/full-List-Of-coinbase-Customer-Service-24-7-Live-Person-Support-Number-An-Official-G-uide.pdf https://derecho.pucpr.edu/wp-content/uploads/formidable/6/full-List-Of-coinbase-Customer-Service-24-7-Live-Person-Support-Number-An-Official-Guide.pdf https://derecho.pucpr.edu/wp-content/uploads/formidable/6/faqs-List-Of-coinbas-Customer-Service-24-7-Live-Person-Support-Number-An-Official-Guide.pdf nototega@forexnews.bg > https://derecho.pucpr.edu/wp-content/uploads/formidable/6/full-List-Of-coinbase-Customer-Service-24-7-Live-Person-Support-Number-An-Official-G-uide.pdf
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805
806 Performance Supplements
807
808
809
810 Performance supplements are products designed to help athletes and fitness enthusiasts achieve better results in training, competition,
811 and everyday activities. They come in various forms—powders,
812 capsules, drinks, and bars—and contain ingredients that support energy production, muscle function, recovery, or overall health.
813
814
815
816
817 ---
818
819
820
821
822 What Are Performance Supplements?
823
824
825
826
827 Definition: Nutritional products formulated to enhance
828 physical performance.
829
830
831 Common Forms: Protein powders, pre‑workout blends, recovery shakes,
832 electrolyte drinks, and meal replacement bars.
833
834
835
836 Typical Ingredients:
837
838
839 - Macronutrients: Proteins, carbohydrates, healthy fats.
840
841
842 - Micronutrients: Vitamins (B‑complex, vitamin D), minerals
843 (magnesium, zinc).
844 - Functional Additives: Creatine, caffeine, beta‑alanine, branched‑chain amino acids (BCAAs).
845
846
847
848
849 ---
850
851
852
853
854 Types of Performance Supplements
855
856
857
858 Category Typical Use Key Ingredients
859
860
861 Protein Muscle repair & growth Whey, casein, soy, pea protein
862
863
864 Carbohydrate Energy for endurance Maltodextrin, glucose, oats
865
866
867 Creatine Strength & power Creatine monohydrate
868
869
870 BCAAs Reduce muscle breakdown Leucine, isoleucine, valine
871
872
873
874 Pre‑Workout Stamina boost Caffeine, beta‑alanine, citrulline
875
876
877 Recovery Drinks Hydration & nutrient replenishment Electrolytes, vitamins
878
879
880 ---
881
882
883
884
885 4. How to Optimize Your Protein Intake
886
887
888
889 Goal Suggested Daily Protein (g) Example Meal Distribution
890
891
892 General Fitness 1.0–1.2 × Body weight in kg Breakfast: 20 g, Lunch: 30 g, Dinner:
893 40 g
894
895
896 Muscle Building / Strength 1.6–2.2 × Body weight in kg Breakfast:
897 25 g, Snack: 15 g, Lunch: 35 g, Snack: 20 g, Dinner: 45 g
898
899
900 Weight Loss / Satiety 1.5–2.0 × Body weight in kg
901 (higher for leaner individuals) Same distribution as muscle building, focus on protein-dense foods
902
903
904 > These values are derived from the International Society of Sports Nutrition position stand and the American College of Sports Medicine guidelines.
905
906
907
908
909 ---
910
911
912
913
914 3. How Much Protein Is "Enough" for Muscle Growth?
915
916
917
918
919 3.1 The Recommended Range
920
921
922
923
924 1.6–2.2 g protein per kg body weight per day is widely
925 accepted as optimal for resistance‑trained adults aiming to maximize muscle hypertrophy.
926
927
928
929
930 > Source: Phillips SM et al., 2017 – "The Role of Protein in Exercise and Athletic Performance."
931
932
933 3.2 Why 1.6–2.2 g?
934
935
936
937 Factor Reason
938
939
940 Protein Synthesis Threshold Each training session requires ~0.25–0.30 g/kg protein to fully stimulate muscle protein synthesis.
941
942
943
944 Avoiding Over‑ or Under‑Protein <1.6 g may lead to insufficient stimulation; >2.5 g yields diminishing returns and
945 unnecessary caloric load.
946
947
948 Body Composition Goals Supports lean mass accrual while minimizing
949 excess fat gain.
950
951
952
953 3.3 Practical Example
954
955
956
957
958
959
960 Goal: 70 kg male, wants 0.8–1.0 lb lean body mass per month.
961
962
963
964 Protein Intake: 1.5 g/kg → 105 g/day (≈420 kcal from protein).
965
966
967
968 Meal Distribution: 4–5 meals each ~25–30 g protein, with carbs + fats balanced to meet total calorie target (~2500 kcal).
969
970
971
972
973
974
975
976
977 4. Caloric Requirements for Muscle Gain
978
979
980
981 4.1 Baseline Energy Needs
982
983
984 Use the Harris‑Benedict or Mifflin‑St Jeor equations to estimate resting metabolic rate (RMR),
985 then multiply by an activity factor.
986
987
988
989
990 Factor Description Multiplier
991
992
993 Sedentary Little or no exercise 1.2
994
995
996 Lightly active Light exercise/sports 1–3 days/week
997 1.375
998
999
1000 Moderately active Moderate exercise 3–5 days/week 1.55
1001
1002
1003 Very active Hard exercise 6–7 days/week 1.725
1004
1005
1006 Super active Very hard training + physical job 1.9
1007
1008
1009 Total Daily Energy Expenditure (TDEE) = RMR × Activity Factor
1010
1011
1012
1013 Add a surplus of 250–500 kcal/day to promote weight gain.
1014
1015
1016
1017 ---
1018
1019
1020
1021
1022 3. Macronutrient Targets
1023
1024
1025
1026 Nutrient Caloric % Calories Grams per day
1027
1028
1029 Protein 20–25 % 0.9–1.2 g/kg → 72–96 g 288–384 kcal
1030
1031
1032 Fat 30–35 % 0.8–1.0 g/kg → 64–80 g 576–720 kcal
1033
1034
1035 Carbohydrate 45–55 % 2–3 g/kg → 160–240 g 640–960 kcal
1036
1037
1038
1039
1040
1041
1042 Protein: ~1 g per kg body weight to support muscle protein synthesis.
1043
1044
1045
1046 Fat: Provides essential fatty acids and energy;
1047 choose healthy oils, nuts, seeds, fish.
1048
1049
1050 Carbohydrate: Sufficient for glycogen refilling; prioritize complex
1051 carbs (whole grains, legumes) and avoid excess refined sugars.
1052
1053
1054
1055
1056
1057 3. Micronutrients & Supplements
1058
1059
1060
1061 Nutrient Role Sources / Supplements
1062
1063
1064 Vitamin D Bone health, immune support Sunlight, fortified foods, 1000–2000 IU daily (if deficient)
1065
1066
1067 Calcium Muscle contraction, bone strength Dairy, leafy greens, fortified plant milks
1068
1069
1070 Magnesium Neuromuscular conduction, recovery Nuts, seeds,
1071 dark chocolate, magnesium glycinate if low
1072
1073
1074 B‑vitamins (esp. B12) Energy metabolism Meat, eggs, fortified cereals; 1000 µg
1075 B12 sublingually if vegan
1076
1077
1078 Omega‑3 fatty acids Anti‑inflammatory, joint health EPA/DHA supplements or high‑EPA algae oil
1079
1080
1081
1082 Vitamin D3 Bone health, immune support Sun exposure + 2000–4000 IU/day (or as directed)
1083
1084
1085 ---
1086
1087
1088
1089
1090 4. Practical Training & Recovery Schedule
1091
1092
1093
1094 Sample Weekly Plan
1095
1096
1097 (Adaptable to personal availability)
1098
1099
1100
1101
1102 Day Focus Main Workouts Notes
1103
1104
1105 Mon Strength – Upper Body Bench press, overhead press, rows, triceps extensions.
1106 3–4 sets × 6–8 reps. Warm‑up + mobility work;
1107 include core stabilization.
1108
1109
1110 Tue Cardio & Mobility 30 min HIIT (e.g., 1 min sprint /
1111 2 min walk) + full body stretch. Keep intensity moderate
1112 to support recovery.
1113
1114
1115 Wed Strength – Lower Body Squats, deadlifts, lunges, calf raises.
1116 3–4 sets × 6–8 reps. Add glute activation drills; focus on form.
1117
1118
1119
1120
1121 Thu Active Recovery Light yoga or a relaxed walk
1122 (20‑30 min). Emphasize breathing and joint mobility.
1123
1124
1125
1126 Fri Strength – Upper Body / Core Bench press, rows, shoulder
1127 press, planks, side‑plank. 3 sets × 8–10 reps. Include core stability exercises.
1128
1129
1130
1131
1132 Sat Optional Recreational Activity Sports, hiking, or a fun dance session—something enjoyable!
1133
1134
1135
1136 Sun Rest Day No structured workout; allow muscles to recover
1137 completely.
1138
1139
1140
1141 Key Points
1142
1143
1144
1145
1146
1147
1148 Progressive Overload – Gradually increase the weight, reps,
1149 or sets as you get stronger.
1150
1151
1152 Form First – Use lighter weights until you master the movement pattern.
1153
1154
1155 Recovery Matters – Sleep (7‑9 h), hydration, and nutrition support muscle growth.
1156
1157
1158
1159 Mindset – Celebrate small wins; consistency beats intensity every time.
1160
1161
1162
1163
1164
1165
1166
1167
1168 6ï¸âƒ£ Quick Tips for a Sustainable Routine
1169
1170
1171
1172 Area What to Do Why It Works
1173
1174
1175 Warm‑up 5–10 min of dynamic stretches or light cardio.
1176 Raises core temp, reduces injury risk.
1177
1178
1179 Progression Add 2–3 lb every 4 weeks if you can complete all
1180 sets with good form. Gradual overload stimulates adaptation.
1181
1182
1183 Recovery Alternate upper‑body days with
1184 lower‑body or rest. Muscles repair in active recovery.
1185
1186
1187 Mindset Focus on the movement, not just the weight. Improves neuromuscular coordination and confidence.
1188
1189
1190
1191 Tracking Log reps/sets/weights in a notebook or app. Identifies plateaus and informs adjustments.
1192
1193
1194
1195 ---
1196
1197
1198
1199
1200 5ï¸âƒ£ Summary of Key Points
1201
1202
1203
1204 Topic Take‑Away
1205
1206
1207 What the exercise is Barbell incline bench press – upper chest &
1208 shoulders.
1209
1210
1211 How it’s performed Bench at ~30°–45°, grip slightly wider than shoulder width, lift to full extension, lower with control.
1212
1213
1214
1215
1216 When to use Core chest training; after warm‑up; can be part of 3×8 or
1217 4×6 programs.
1218
1219
1220 Why it matters Builds upper pectoral strength, supports overall
1221 bench press performance, improves shoulder stability.
1222
1223
1224 Common mistakes & fixes Flared elbows → keep 45°; arch
1225 too high → limit wrist flexion; fast descent → slow controlled.
1226
1227
1228
1229 ---
1230
1231
1232
1233
1234 Quick Practical Checklist
1235
1236
1237
1238
1239 ☠Warm‑up: 5–10 min cardio + dynamic stretches (arm circles, band pull‑apart).
1240
1241
1242
1243
1244 ☠Set bench at a moderate incline (≈30–45°
.
1245
1246
1247
1248 ☠Grip ~1.25× shoulder width.
1249
1250
1251 ☠Lower bar to mid‑chest (~2" above sternum).
1252
1253
1254 ☠Push upward, keeping elbows 45° from torso.
1255
1256
1257 ☠Exhale on the lift, inhale on the descent.
1258
1259
1260 ☠Repeat for desired reps/sets.
