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304 6471 27/09/2025 20:10:43 en-GB,en-US;q=0.9,en;q=0.8 157.49.35.163 dzfgd https://echo3world.com/wp-content/uploads/ninja-forms/1/faqs-List-Of-spirit-Customer-Service-24-7-Live-Person-Support-Number-An-Official-Guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/faqs-tm-list-of-Expedi-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/faqs-tm-list-of-frontier-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-allegiant-airlines-customer-service-24-7-live-person-support-numbers-a-complete-g.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/faqs-tm-list-of-united-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-copa-airlines-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-turkish-airlines-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-southwest-airlines-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-singapore-airlines-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-aeromexico-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-lufthansa-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-westjet-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-air-canada-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-air-france-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-american-airlines-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-alaska-airlines-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-allegiant-airlines-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-avianca-airlines-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-klm-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-british-airways-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-qatar-airways-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf joatav@tempmailto.org > Ciao
305 6442 27/09/2025 20:09:58 en-GB,en-US;q=0.9,en;q=0.8 157.49.35.163 fgSGv https://echo3world.com/wp-content/uploads/ninja-forms/1/faqs-List-Of-spirit-Customer-Service-24-7-Live-Person-Support-Number-An-Official-Guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/faqs-tm-list-of-Expedi-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/faqs-tm-list-of-frontier-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-allegiant-airlines-customer-service-24-7-live-person-support-numbers-a-complete-g.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/faqs-tm-list-of-united-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-copa-airlines-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-turkish-airlines-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-southwest-airlines-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-singapore-airlines-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-aeromexico-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-lufthansa-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-westjet-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-air-canada-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-air-france-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-american-airlines-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-alaska-airlines-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-allegiant-airlines-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-avianca-airlines-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-klm-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-british-airways-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-qatar-airways-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf wagobec902@misehub.com > Ciao
306 6218 27/09/2025 20:02:29 en-US,en;q=0.9 212.15.80.221 sgfsdfgfd https://mitchellhamline.edu/child-protection-clinic/wp-content/uploads/sites/17/formidable/10/Full-List-Of-KLM-Airlines-Customertm-Service-Contact-Numbers-Live-Human-Guide.pdf pasori7847@anysilo.com > https://echo3world.com/wp-content/uploads/ninja-forms/1/Full-List-Of-American-Airlines-Customertm-Servicetm-Contact-Numbers-Live-Real-Human-Guide.pdf
307 https://echo3world.com/wp-content/uploads/ninja-forms/1/Full-Directory-Of-United-Airlines-Customertm-Service-Numbers-Usa-Step-By-Step-Guide.pdf
308 https://echo3world.com/wp-content/uploads/ninja-forms/1/Full-List-Of-Alaska-Airlines-Customertm-Service-Contact-Numbers-Live-Human-Guide.pdf
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310 https://echo3world.com/wp-content/uploads/ninja-forms/1/Full-List-Of-Air-France-Airlines-Customertm-Service-Contact-Numbers-Live-Human-Guide.pdf
311 6183 27/09/2025 20:01:31 en-US,en;q=0.9 103.129.211.112 ASzxdfm xdfgnmh www.google.com floodrainair1971@outlook.com > Ciaohttps://tensor.art/articles/913628555177383006
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366 6175 27/09/2025 20:01:10 en-US,en;q=0.9 103.129.211.112 > Ciao
367 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
368 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
369 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
370 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
371 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
372 https://echo3world.com/wp-content/uploads/ninja-forms/1/Full-List-Of-American-Airlines-Customertm-Service-Contact-Numbers-Real-Person-Guide.pdf
373 https://echo3world.com/wp-content/uploads/ninja-forms/1/Full-Directory-Of-Southwest-Airlines-Customertm-Service-Numbers-Usa-Step-By-Step-Guide.pdf
374 https://echo3world.com/wp-content/uploads/ninja-forms/1/Full-List-Of-American-Airlines-Customertm-Service-Contact-Numbers-Real-Person-Guide.pdf
375 https://echo3world.com/wp-content/uploads/ninja-forms/1/Full-Directory-Of-Delta-Airlines-Customertm-Service-Numbers-Usa-Step-By-Step-Guide.pdf
376 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
377 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
378 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
379 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
380 https://derecho.pucpr.edu/wp-content/uploads/formidable/6/Full-List-Of-Frontier-Airlines-Customertm-Service-Contact-Numbers-Live-Human-Guide.pdf
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810 1195 27/09/2025 18:21:32 en-GB,en-US;q=0.9,en;q=0.8 154.16.157.149 ewrew https://www.buzzfeed.com/jetbluecustomercares leoflying9@gmail.com > https://www.buzzfeed.com/jetbluecustomercares
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987
988 Performance Supplements
989
990
991
992 Performance supplements are products designed to help athletes and fitness enthusiasts achieve better results in training, competition,
993 and everyday activities. They come in various forms—powders,
994 capsules, drinks, and bars—and contain ingredients that support energy production, muscle function, recovery, or overall health.
995
996
997
998
999 ---
1000
1001
1002
1003
1004 What Are Performance Supplements?
1005
1006
1007
1008
1009 Definition: Nutritional products formulated to enhance
1010 physical performance.
1011
1012
1013 Common Forms: Protein powders, pre‑workout blends, recovery shakes,
1014 electrolyte drinks, and meal replacement bars.
1015
1016
1017
1018 Typical Ingredients:
1019
1020
1021 - Macronutrients: Proteins, carbohydrates, healthy fats.
1022
1023
1024 - Micronutrients: Vitamins (B‑complex, vitamin D), minerals
1025 (magnesium, zinc).
1026 - Functional Additives: Creatine, caffeine, beta‑alanine, branched‑chain amino acids (BCAAs).
1027
1028
1029
1030
1031 ---
1032
1033
1034
1035
1036 Types of Performance Supplements
1037
1038
1039
1040 Category Typical Use Key Ingredients
1041
1042
1043 Protein Muscle repair & growth Whey, casein, soy, pea protein
1044
1045
1046 Carbohydrate Energy for endurance Maltodextrin, glucose, oats
1047
1048
1049 Creatine Strength & power Creatine monohydrate
1050
1051
1052 BCAAs Reduce muscle breakdown Leucine, isoleucine, valine
1053
1054
1055
1056 Pre‑Workout Stamina boost Caffeine, beta‑alanine, citrulline
1057
1058
1059 Recovery Drinks Hydration & nutrient replenishment Electrolytes, vitamins
1060
1061
1062 ---
1063
1064
1065
1066
1067 4. How to Optimize Your Protein Intake
1068
1069
1070
1071 Goal Suggested Daily Protein (g) Example Meal Distribution
1072
1073
1074 General Fitness 1.0–1.2 × Body weight in kg Breakfast: 20 g, Lunch: 30 g, Dinner:
1075 40 g
1076
1077
1078 Muscle Building / Strength 1.6–2.2 × Body weight in kg Breakfast:
1079 25 g, Snack: 15 g, Lunch: 35 g, Snack: 20 g, Dinner: 45 g
1080
1081
1082 Weight Loss / Satiety 1.5–2.0 × Body weight in kg
1083 (higher for leaner individuals) Same distribution as muscle building, focus on protein-dense foods
1084
1085
1086 > These values are derived from the International Society of Sports Nutrition position stand and the American College of Sports Medicine guidelines.
1087
1088
1089
1090
1091 ---
1092
1093
1094
1095
1096 3. How Much Protein Is "Enough" for Muscle Growth?
1097
1098
1099
1100
1101 3.1 The Recommended Range
1102
1103
1104
1105
1106 1.6–2.2 g protein per kg body weight per day is widely
1107 accepted as optimal for resistance‑trained adults aiming to maximize muscle hypertrophy.
1108
1109
1110
1111
1112 > Source: Phillips SM et al., 2017 – "The Role of Protein in Exercise and Athletic Performance."
1113
1114
1115 3.2 Why 1.6–2.2 g?
1116
1117
1118
1119 Factor Reason
1120
1121
1122 Protein Synthesis Threshold Each training session requires ~0.25–0.30 g/kg protein to fully stimulate muscle protein synthesis.
1123
1124
1125
1126 Avoiding Over‑ or Under‑Protein <1.6 g may lead to insufficient stimulation; >2.5 g yields diminishing returns and
1127 unnecessary caloric load.
1128
1129
1130 Body Composition Goals Supports lean mass accrual while minimizing
1131 excess fat gain.
1132
1133
1134
1135 3.3 Practical Example
1136
1137
1138
1139
1140
1141
1142 Goal: 70 kg male, wants 0.8–1.0 lb lean body mass per month.
1143
1144
1145
1146 Protein Intake: 1.5 g/kg → 105 g/day (≈420 kcal from protein).
1147
1148
1149
1150 Meal Distribution: 4–5 meals each ~25–30 g protein, with carbs + fats balanced to meet total calorie target (~2500 kcal).
1151
1152
1153
1154
1155
1156
1157
1158
1159 4. Caloric Requirements for Muscle Gain
1160
1161
1162
1163 4.1 Baseline Energy Needs
1164
1165
1166 Use the Harris‑Benedict or Mifflin‑St Jeor equations to estimate resting metabolic rate (RMR),
1167 then multiply by an activity factor.
1168
1169
1170
1171
1172 Factor Description Multiplier
1173
1174
1175 Sedentary Little or no exercise 1.2
1176
1177
1178 Lightly active Light exercise/sports 1–3 days/week
1179 1.375
1180
1181
1182 Moderately active Moderate exercise 3–5 days/week 1.55
1183
1184
1185 Very active Hard exercise 6–7 days/week 1.725
1186
1187
1188 Super active Very hard training + physical job 1.9
1189
1190
1191 Total Daily Energy Expenditure (TDEE) = RMR × Activity Factor
1192
1193
1194
1195 Add a surplus of 250–500 kcal/day to promote weight gain.
1196
1197
1198
1199 ---
1200
1201
1202
1203
1204 3. Macronutrient Targets
1205
1206
1207
1208 Nutrient Caloric % Calories Grams per day
1209
1210
1211 Protein 20–25 % 0.9–1.2 g/kg → 72–96 g 288–384 kcal
1212
1213
1214 Fat 30–35 % 0.8–1.0 g/kg → 64–80 g 576–720 kcal
1215
1216
1217 Carbohydrate 45–55 % 2–3 g/kg → 160–240 g 640–960 kcal
1218
1219
1220
1221
1222
1223
1224 Protein: ~1 g per kg body weight to support muscle protein synthesis.
1225
1226
1227
1228 Fat: Provides essential fatty acids and energy;
1229 choose healthy oils, nuts, seeds, fish.
1230
1231
1232 Carbohydrate: Sufficient for glycogen refilling; prioritize complex
1233 carbs (whole grains, legumes) and avoid excess refined sugars.
1234
1235
1236
1237
1238
1239 3. Micronutrients & Supplements
1240
1241
1242
1243 Nutrient Role Sources / Supplements
1244
1245
1246 Vitamin D Bone health, immune support Sunlight, fortified foods, 1000–2000 IU daily (if deficient)
1247
1248
1249 Calcium Muscle contraction, bone strength Dairy, leafy greens, fortified plant milks
1250
1251
1252 Magnesium Neuromuscular conduction, recovery Nuts, seeds,
1253 dark chocolate, magnesium glycinate if low
1254
1255
1256 B‑vitamins (esp. B12) Energy metabolism Meat, eggs, fortified cereals; 1000 µg
1257 B12 sublingually if vegan
1258
1259
1260 Omega‑3 fatty acids Anti‑inflammatory, joint health EPA/DHA supplements or high‑EPA algae oil
1261
1262
1263
1264 Vitamin D3 Bone health, immune support Sun exposure + 2000–4000 IU/day (or as directed)
1265
1266
1267 ---
1268
1269
1270
1271
1272 4. Practical Training & Recovery Schedule
1273
1274
1275
1276 Sample Weekly Plan
1277
1278
1279 (Adaptable to personal availability)
1280
1281
1282
1283
1284 Day Focus Main Workouts Notes
1285
1286
1287 Mon Strength – Upper Body Bench press, overhead press, rows, triceps extensions.
1288 3–4 sets × 6–8 reps. Warm‑up + mobility work;
1289 include core stabilization.
1290
1291
1292 Tue Cardio & Mobility 30 min HIIT (e.g., 1 min sprint /
1293 2 min walk) + full body stretch. Keep intensity moderate
1294 to support recovery.
1295
1296
1297 Wed Strength – Lower Body Squats, deadlifts, lunges, calf raises.
1298 3–4 sets × 6–8 reps. Add glute activation drills; focus on form.
1299
1300
1301
1302
1303 Thu Active Recovery Light yoga or a relaxed walk
1304 (20‑30 min). Emphasize breathing and joint mobility.
1305
1306
1307
1308 Fri Strength – Upper Body / Core Bench press, rows, shoulder
1309 press, planks, side‑plank. 3 sets × 8–10 reps. Include core stability exercises.
1310
1311
1312
1313
1314 Sat Optional Recreational Activity Sports, hiking, or a fun dance session—something enjoyable!
1315
1316
1317
1318 Sun Rest Day No structured workout; allow muscles to recover
1319 completely.
1320
1321
1322
1323 Key Points
1324
1325
1326
1327
1328
1329
1330 Progressive Overload – Gradually increase the weight, reps,
1331 or sets as you get stronger.
1332
1333
1334 Form First – Use lighter weights until you master the movement pattern.
1335
1336
1337 Recovery Matters – Sleep (7‑9 h), hydration, and nutrition support muscle growth.
1338
1339
1340
1341 Mindset – Celebrate small wins; consistency beats intensity every time.
1342
1343
1344
1345
1346
