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912 https://derecho.pucpr.edu/wp-content/uploads/formidable/6/Full-List-Of-Iberia-Airlines-Customertm-Service-Contact-Numbers-Live-Human-Guide.pdf
913 3792 27/09/2025 19:12:58 en-US,en;q=0.9 212.15.80.221 sgfsdfgfd https://hackmd.io/@fasave/Sk3_ccrngx pasori7847@anysilo.com > https://hackmd.io/@fasave/Sk3_ccrngxhttps://hackmd.io/@fasave/Sk3_ccrngx
914 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
915 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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920 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..
921 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
922 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
923 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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933 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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1129 2064 27/09/2025 18:34:00 en-US,en;q=0.9 212.15.80.221 sdgsdfg https://mitchellhamline.edu/child-protection-clinic/wp-content/uploads/sites/17/formidable/10/Full-List-Of-Lufthansa-Airlines-Customertm-Service-Contact-Numbers-Live-Human-Guide.pdf pasori7847@anysilo.com > https://mitchellhamline.edu/child-protection-clinic/wp-content/uploads/sites/17/formidable/10/Full-List-Of-Lufthansa-Airlines-Customertm-Service-Contact-Numbers-Live-Human-Guide.pdf
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1517
1518 Performance Supplements
1519
1520
1521
1522 Performance supplements are products designed to help athletes and fitness enthusiasts achieve better results in training, competition,
1523 and everyday activities. They come in various formsâ€”powders,
1524 capsules, drinks, and barsâ€”and contain ingredients that support energy production, muscle function, recovery, or overall health.
1525
1526
1527
1528
1529 ---
1530
1531
1532
1533
1534 What Are Performance Supplements?
1535
1536
1537
1538
1539 Definition: Nutritional products formulated to enhance
1540 physical performance.
1541
1542
1543 Common Forms: Protein powders, preâ€‘workout blends, recovery shakes,
1544 electrolyte drinks, and meal replacement bars.
1545
1546
1547
1548 Typical Ingredients:
1549
1550
1551 - Macronutrients: Proteins, carbohydrates, healthy fats.
1552
1553
1554 - Micronutrients: Vitamins (Bâ€‘complex, vitaminâ€¯D), minerals
1555 (magnesium, zinc).
1556 - Functional Additives: Creatine, caffeine, betaâ€‘alanine, branchedâ€‘chain amino acids (BCAAs).
1557
1558
1559
1560
1561 ---
1562
1563
1564
1565
1566 Types of Performance Supplements
1567
1568
1569
1570 Category Typical Use Key Ingredients
1571
1572
1573 Protein Muscle repair & growth Whey, casein, soy, pea protein
1574
1575
1576 Carbohydrate Energy for endurance Maltodextrin, glucose, oats
1577
1578
1579 Creatine Strength & power Creatine monohydrate
1580
1581
1582 BCAAs Reduce muscle breakdown Leucine, isoleucine, valine
1583
1584
1585
1586 Preâ€‘Workout Stamina boost Caffeine, betaâ€‘alanine, citrulline
1587
1588
1589 Recovery Drinks Hydration & nutrient replenishment Electrolytes, vitamins
1590
1591
1592 ---
1593
1594
1595
1596
1597 4. How to Optimize Your Protein Intake
1598
1599
1600
1601 Goal Suggested Daily Protein (g) Example Meal Distribution
1602
1603
1604 General Fitness 1.0â€“1.2 Ã— Body weight in kg Breakfast: 20â€¯g, Lunch: 30â€¯g, Dinner:
1605 40â€¯g
1606
1607
1608 Muscle Building / Strength 1.6â€“2.2 Ã— Body weight in kg Breakfast:
1609 25â€¯g, Snack: 15â€¯g, Lunch: 35â€¯g, Snack: 20â€¯g, Dinner: 45â€¯g
1610
1611
1612 Weight Loss / Satiety 1.5â€“2.0 Ã— Body weight in kg
1613 (higher for leaner individuals) Same distribution as muscle building, focus on protein-dense foods
1614
1615
1616 > These values are derived from the International Society of Sports Nutrition position stand and the American College of Sports Medicine guidelines.
1617
1618
1619
1620
1621 ---
1622
1623
1624
1625
1626 3. How Much Protein Is "Enough" for Muscle Growth?
1627
1628
1629
1630
1631 3.1 The Recommended Range
1632
1633
1634
1635
1636 1.6â€“2.2â€¯g protein per kg body weight per day is widely
1637 accepted as optimal for resistanceâ€‘trained adults aiming to maximize muscle hypertrophy.
1638
1639
1640
1641
1642 > Source: Phillips SM et al., 2017 â€“ "The Role of Protein in Exercise and Athletic Performance."
1643
1644
1645 3.2 Why 1.6â€“2.2â€¯g?
1646
1647
1648
1649 Factor Reason
1650
1651
1652 Protein Synthesis Threshold Each training session requires ~0.25â€“0.30â€¯g/kg protein to fully stimulate muscle protein synthesis.
1653
1654
1655
1656 Avoiding Overâ€‘ or Underâ€‘Protein <1.6â€¯g may lead to insufficient stimulation; >2.5â€¯g yields diminishing returns and
1657 unnecessary caloric load.
1658
1659
1660 Body Composition Goals Supports lean mass accrual while minimizing
1661 excess fat gain.
1662
1663
1664
1665 3.3 Practical Example
1666
1667
1668
1669
1670
1671
1672 Goal: 70â€¯kg male, wants 0.8â€“1.0â€¯lb lean body mass per month.
1673
1674
1675
1676 Protein Intake: 1.5â€¯g/kg â†’ 105â€¯g/day (â‰ˆ420â€¯kcal from protein).
1677
1678
1679
1680 Meal Distribution: 4â€“5 meals each ~25â€“30â€¯g protein, with carbs + fats balanced to meet total calorie target (~2500 kcal).
1681
1682
1683
1684
1685
1686
1687
1688
1689 4. Caloric Requirements for Muscle Gain
1690
1691
1692
1693 4.1 Baseline Energy Needs
1694
1695
1696 Use the Harrisâ€‘Benedict or Mifflinâ€‘St Jeor equations to estimate resting metabolic rate (RMR),
1697 then multiply by an activity factor.
1698
1699
1700
1701
1702 Factor Description Multiplier
1703
1704
1705 Sedentary Little or no exercise 1.2
1706
1707
1708 Lightly active Light exercise/sports 1â€“3 days/week
1709 1.375
1710
1711
1712 Moderately active Moderate exercise 3â€“5 days/week 1.55
1713
1714
1715 Very active Hard exercise 6â€“7 days/week 1.725
1716
1717
1718 Super active Very hard training + physical job 1.9
1719
1720
1721 Total Daily Energy Expenditure (TDEE) = RMR Ã— Activity Factor
1722
1723
1724
1725 Add a surplus of 250â€“500 kcal/day to promote weight gain.
1726
1727
1728
1729 ---
1730
1731
1732
1733
1734 3. Macronutrient Targets
1735
1736
1737
1738 Nutrient Caloric % Calories Grams per day
1739
1740
1741 Protein 20â€“25â€¯% 0.9â€“1.2â€¯g/kg â†’ 72â€“96â€¯g 288â€“384 kcal
1742
1743
1744 Fat 30â€“35â€¯% 0.8â€“1.0â€¯g/kg â†’ 64â€“80â€¯g 576â€“720 kcal
1745
1746
1747 Carbohydrate 45â€“55â€¯% 2â€“3 g/kg â†’ 160â€“240â€¯g 640â€“960 kcal
1748
1749
1750
1751
1752
1753
1754 Protein: ~1â€¯g per kg body weight to support muscle protein synthesis.
1755
1756
1757
1758 Fat: Provides essential fatty acids and energy;
1759 choose healthy oils, nuts, seeds, fish.
1760
1761
1762 Carbohydrate: Sufficient for glycogen refilling; prioritize complex
1763 carbs (whole grains, legumes) and avoid excess refined sugars.
1764
1765
1766
1767
1768
1769 3. Micronutrients & Supplements
1770
1771
1772
1773 Nutrient Role Sources / Supplements
1774
1775
1776 Vitaminâ€¯D Bone health, immune support Sunlight, fortified foods, 1000â€“2000 IU daily (if deficient)
1777
1778
1779 Calcium Muscle contraction, bone strength Dairy, leafy greens, fortified plant milks
1780
1781
1782 Magnesium Neuromuscular conduction, recovery Nuts, seeds,
1783 dark chocolate, magnesium glycinate if low
1784
1785
1786 Bâ€‘vitamins (esp. B12) Energy metabolism Meat, eggs, fortified cereals; 1000â€¯Âµg
1787 B12 sublingually if vegan
1788
1789
1790 Omegaâ€‘3 fatty acids Antiâ€‘inflammatory, joint health EPA/DHA supplements or highâ€‘EPA algae oil
1791
1792
1793
1794 Vitamin D3 Bone health, immune support Sun exposure + 2000â€“4000 IU/day (or as directed)
1795
1796
1797 ---
1798
1799
1800
1801
1802 4. Practical Training & Recovery Schedule
1803
1804
1805
1806 Sample Weekly Plan
1807
1808
1809 (Adaptable to personal availability)
1810
1811
1812
1813
1814 Day Focus Main Workouts Notes
1815
1816
1817 Mon Strength â€“ Upper Body Bench press, overhead press, rows, triceps extensions.
1818 3â€“4 sets Ã— 6â€“8 reps. Warmâ€‘up + mobility work;
1819 include core stabilization.
1820
1821
1822 Tue Cardio & Mobility 30â€¯min HIIT (e.g., 1â€¯min sprint /
1823 2â€¯min walk) + full body stretch. Keep intensity moderate
1824 to support recovery.
1825
1826
1827 Wed Strength â€“ Lower Body Squats, deadlifts, lunges, calf raises.
1828 3â€“4 sets Ã— 6â€“8 reps. Add glute activation drills; focus on form.
1829
1830
1831
1832
1833 Thu Active Recovery Light yoga or a relaxed walk
1834 (20â€‘30â€¯min). Emphasize breathing and joint mobility.
1835
1836
1837
1838 Fri Strength â€“ Upper Body / Core Bench press, rows, shoulder
1839 press, planks, sideâ€‘plank. 3 sets Ã— 8â€“10 reps. Include core stability exercises.
1840
1841
1842
1843
1844 Sat Optional Recreational Activity Sports, hiking, or a fun dance sessionâ€”something enjoyable!
1845
1846
1847
1848 Sun Rest Day No structured workout; allow muscles to recover
1849 completely.
1850
1851
1852
1853 Key Points
1854
1855
1856
1857
1858
1859
1860 Progressive Overload â€“ Gradually increase the weight, reps,
1861 or sets as you get stronger.
1862
1863
1864 Form First â€“ Use lighter weights until you master the movement pattern.
1865
1866
1867 Recovery Matters â€“ Sleep (7â€‘9â€¯h), hydration, and nutrition support muscle growth.
1868
1869
1870
1871 Mindset â€“ Celebrate small wins; consistency beats intensity every time.
1872
1873
1874
1875
1876
1877
1878
1879
1880 6ï¸âƒ£ Quick Tips for a Sustainable Routine
1881
1882
1883
1884 Area What to Do Why It Works
1885
1886
1887 Warmâ€‘up 5â€“10â€¯min of dynamic stretches or light cardio.
1888 Raises core temp, reduces injury risk.
1889
1890
1891 Progression Add 2â€“3â€¯lb every 4â€¯weeks if you can complete all
1892 sets with good form. Gradual overload stimulates adaptation.
1893
1894
1895 Recovery Alternate upperâ€‘body days with
1896 lowerâ€‘body or rest. Muscles repair in active recovery.
1897
1898
1899 Mindset Focus on the movement, not just the weight. Improves neuromuscular coordination and confidence.
1900
1901
1902
1903 Tracking Log reps/sets/weights in a notebook or app. Identifies plateaus and informs adjustments.
1904
1905
1906
1907 ---
1908
1909
1910
1911
1912 5ï¸âƒ£ Summary of Key Points
1913
1914
1915
1916 Topic Takeâ€‘Away
1917
1918
1919 What the exercise is Barbell incline bench press â€“ upper chest &
1920 shoulders.
1921
1922
1923 How itâ€™s performed Bench at ~30Â°â€“45Â°, grip slightly wider than shoulder width, lift to full extension, lower with control.
1924
1925
1926
1927
1928 When to use Core chest training; after warmâ€‘up; can be part of 3Ã—8 or
1929 4Ã—6 programs.
1930
1931
1932 Why it matters Builds upper pectoral strength, supports overall
1933 bench press performance, improves shoulder stability.
1934
1935
1936 Common mistakes & fixes Flared elbows â†’ keep 45Â°; arch
1937 too high â†’ limit wrist flexion; fast descent â†’ slow controlled.
1938
1939
1940
1941 ---
1942
1943
1944
1945
1946 Quick Practical Checklist
1947
1948
1949
1950
1951 â˜ Warmâ€‘up: 5â€“10 min cardio + dynamic stretches (arm circles, band pullâ€‘apart).
1952
1953
1954
1955
1956 â˜ Set bench at a moderate incline (â‰ˆ30â€“45Â°