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180 1203 28/09/2025 16:48:29 en-GB,en-US;q=0.9,en;q=0.8 157.97.134.122 DSAdsa https://forum.lwks.com/attachments/air-canada-airlines-customer-service-a-step-by-step-official-guide-complete-list-2025-26-pdf.53220/ nature2k23@gmail.com > Ciao https://forum.lwks.com/attachments/air-canada-airlines-customer-service-a-step-by-step-official-guide-complete-list-2025-26-pdf.53220/
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1029 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
1030 https://echo3world.com/wp-content/uploads/ninja-forms/1/Full-Directory-Of-United-Airlines-Customertm-Service-Numbers-Usa-Step-By-Step-Guide.pdf
1031 https://echo3world.com/wp-content/uploads/ninja-forms/1/Full-List-Of-Alaska-Airlines-Customertm-Service-Contact-Numbers-Live-Human-Guide.pdf
1032 https://echo3world.com/wp-content/uploads/ninja-forms/1/Full-Directory-Of-American-Airlines-Usa-Customer-Servicetm-Numbers-Step-By-Step-Guide.pdf
1033 https://echo3world.com/wp-content/uploads/ninja-forms/1/Full-List-Of-Air-France-Airlines-Customertm-Service-Contact-Numbers-Live-Human-Guide.pdf
1034 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
1035 https://tensor.art/articles/913628560546118479
1036 https://tensor.art/articles/913628563767317636
1037 https://tensor.art/articles/913628568062284957
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1086 https://tensor.art/articles/913638800821889372
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1089 6175 27/09/2025 20:01:10 en-US,en;q=0.9 103.129.211.112 > Ciao
1090 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
1091 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
1092 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
1093 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
1094 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
1095 https://echo3world.com/wp-content/uploads/ninja-forms/1/Full-List-Of-American-Airlines-Customertm-Service-Contact-Numbers-Real-Person-Guide.pdf
1096 https://echo3world.com/wp-content/uploads/ninja-forms/1/Full-Directory-Of-Southwest-Airlines-Customertm-Service-Numbers-Usa-Step-By-Step-Guide.pdf
1097 https://echo3world.com/wp-content/uploads/ninja-forms/1/Full-List-Of-American-Airlines-Customertm-Service-Contact-Numbers-Real-Person-Guide.pdf
1098 https://echo3world.com/wp-content/uploads/ninja-forms/1/Full-Directory-Of-Delta-Airlines-Customertm-Service-Numbers-Usa-Step-By-Step-Guide.pdf
1099 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
1100 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
1101 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
1102 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
1103 https://derecho.pucpr.edu/wp-content/uploads/formidable/6/Full-List-Of-Frontier-Airlines-Customertm-Service-Contact-Numbers-Live-Human-Guide.pdf
1104 https://derecho.pucpr.edu/wp-content/uploads/formidable/6/Full-List-Of-Hawaiian-Airlines-Customertm-Service-Contact-Numbers-Live-Human-Guide.pdf
1105 https://derecho.pucpr.edu/wp-content/uploads/formidable/6/Full-List-Of-Iberia-Airlines-Customertm-Service-Contact-Numbers-Live-Human-Guide.pdf
1106 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
1107 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
1108 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
1109 https://derecho.pucpr.edu/wp-content/uploads/formidable/6/Full-List-Of-Cathay-Pacific-Airlines-Customertm-Service-Contact-Numbers-Live-Human-Guide.pdf
1110 https://derecho.pucpr.edu/wp-content/uploads/formidable/6/Full-List-Of-Delta-Airlines-Customertm-Service-Contact-Numbers-Live-Human-Guide.pdf
1111 https://derecho.pucpr.edu/wp-content/uploads/formidable/6/Full-List-Of-EasyJet-Airlines-Customertm-Service-Contact-Numbers-Live-Human-Guide.pdf
1112 https://derecho.pucpr.edu/wp-content/uploads/formidable/6/Full-List-Of-Emirates-Airlines-Customertm-Service-Contact-Numbers-Live-Human-Guide.pdf
1113 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..
1114 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
1115 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
1116 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
1117 https://derecho.pucpr.edu/wp-content/uploads/formidable/6/Full-List-Of-Allegiant-Airlines-Customertm-Service-Contact-Numbers-Live-Human-Guide.pdf
1118 https://derecho.pucpr.edu/wp-content/uploads/formidable/6/Full-List-Of-American-Airlines-Customertm-Service-Contact-Numbers-Live-Human-Guide.pdf
1119 https://derecho.pucpr.edu/wp-content/uploads/formidable/6/Full-List-Of-American-Airlines-Customertm-Service-Contact-Numbers-Real-Person-Guide.pdf
1120 https://derecho.pucpr.edu/wp-content/uploads/formidable/6/Full-List-Of-American-Airlines-Customertm-Servicetm-Contact-Numbers-Live-Real-Human-Guide.pdf
1121 2333 27/09/2025 18:36:42 en-US,en;q=0.9 212.15.80.221 drthdfh https://derecho.pucpr.edu/wp-content/uploads/formidable/6/Full-List-of-United-Airlines%C2%AE-Tm-Customer-USA-Direct-Contact-Numbers-24-7-Live-A-Detailed-Guide.pdf https://derecho.pucpr.edu/wp-content/uploads/formidable/6/Full-List-Of-Aeromexico-Airlines-Customertm-Service-Contact-Numbers-Live-Human-Guide.pdf https://derecho.pucpr.edu/wp-content/uploads/formidable/6/Full-List-Of-Air-Canada-Airlines-Customertm-Service-Contact-Numbers-Live-Human-Guide.pdf https://derecho.pucpr.edu/wp-content/uploads/formidable/6/Full-List-Of-Air-China-Customertm-Service-Contact-Numbers-Live-Human-Guide.pdf https://derecho.pucpr.edu/wp-content/uploads/formidable/6/Full-List-Of-Air-France-Airlines-Customertm-Service-Contact-Numbers-Live-Human-Guide.pdf falova2158@bitmens.com > https://derecho.pucpr.edu/wp-content/uploads/formidable/6/Full-List-of-United-Airlines%C2%AE-Tm-Customer-USA-Direct-Contact-Numbers-24-7-Live-A-Detailed-Guide.pdf
1122 https://derecho.pucpr.edu/wp-content/uploads/formidable/6/Full-List-Of-Aeromexico-Airlines-Customertm-Service-Contact-Numbers-Live-Human-Guide.pdf
1123 https://derecho.pucpr.edu/wp-content/uploads/formidable/6/Full-List-Of-Air-Canada-Airlines-Customertm-Service-Contact-Numbers-Live-Human-Guide.pdf
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1326 2063 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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1330 1839 27/09/2025 18:31:40 en-GB,en-US;q=0.9,en;q=0.8 154.16.157.149 awdrw https://hackmd.io/@ragnarrr/B1Up-FH3xl leoflying9@gmail.com > https://hackmd.io/@ragnarrr/B1Up-FH3xlhttps://hackmd.io/@ragnarrr/B1Up-FH3xlhttps://hackmd.io/@ragnarrr/B1Up-FH3xlhttps://hackmd.io/@ragnarrr/B1Up-FH3xl
1331 1480 27/09/2025 18:29:00 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-United-Airlines%C2%AE-Tm-Customer-USA-Direct-Contact-Numbers-24-7-Live-A-Detailed-Guide.pdf comix78065@dawhe.com > Ciao
1332 1415 27/09/2025 18:27:17 en-GB,en-US;q=0.9,en;q=0.8 157.49.35.163 asfasf 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 wagobec902@misehub.com > Ciao 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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1718
1719
1720
1721
1722 ---
1723
1724
1725
1726
1727 What Are Performance Supplements?
1728
1729
1730
1731
1732 Definition: Nutritional products formulated to enhance
1733 physical performance.
1734
1735
1736 Common Forms: Protein powders, pre‑workout blends, recovery shakes,
1737 electrolyte drinks, and meal replacement bars.
1738
1739
1740
1741 Typical Ingredients:
1742
1743
1744 - Macronutrients: Proteins, carbohydrates, healthy fats.
1745
1746
1747 - Micronutrients: Vitamins (B‑complex, vitamin D), minerals
1748 (magnesium, zinc).
1749 - Functional Additives: Creatine, caffeine, beta‑alanine, branched‑chain amino acids (BCAAs).
1750
1751
1752
1753
1754 ---
1755
1756
1757
1758
1759 Types of Performance Supplements
1760
1761
1762
1763 Category Typical Use Key Ingredients
1764
1765
1766 Protein Muscle repair & growth Whey, casein, soy, pea protein
1767
1768
1769 Carbohydrate Energy for endurance Maltodextrin, glucose, oats
1770
1771
1772 Creatine Strength & power Creatine monohydrate
1773
1774
1775 BCAAs Reduce muscle breakdown Leucine, isoleucine, valine
1776
1777
1778
1779 Pre‑Workout Stamina boost Caffeine, beta‑alanine, citrulline
1780
1781
1782 Recovery Drinks Hydration & nutrient replenishment Electrolytes, vitamins
1783
1784
1785 ---
1786
1787
1788
1789
1790 4. How to Optimize Your Protein Intake
1791
1792
1793
1794 Goal Suggested Daily Protein (g) Example Meal Distribution
1795
1796
1797 General Fitness 1.0–1.2 × Body weight in kg Breakfast: 20 g, Lunch: 30 g, Dinner:
1798 40 g
1799
1800
1801 Muscle Building / Strength 1.6–2.2 × Body weight in kg Breakfast:
1802 25 g, Snack: 15 g, Lunch: 35 g, Snack: 20 g, Dinner: 45 g
1803
1804
1805 Weight Loss / Satiety 1.5–2.0 × Body weight in kg
1806 (higher for leaner individuals) Same distribution as muscle building, focus on protein-dense foods
1807
1808
1809 > These values are derived from the International Society of Sports Nutrition position stand and the American College of Sports Medicine guidelines.
1810
1811
1812
1813
1814 ---
1815
1816
1817
1818
1819 3. How Much Protein Is "Enough" for Muscle Growth?
1820
1821
1822
1823
1824 3.1 The Recommended Range
1825
1826
1827
1828
1829 1.6–2.2 g protein per kg body weight per day is widely
1830 accepted as optimal for resistance‑trained adults aiming to maximize muscle hypertrophy.
1831
1832
1833
1834
1835 > Source: Phillips SM et al., 2017 – "The Role of Protein in Exercise and Athletic Performance."
1836
1837
1838 3.2 Why 1.6–2.2 g?
1839
1840
1841
1842 Factor Reason
1843
1844
1845 Protein Synthesis Threshold Each training session requires ~0.25–0.30 g/kg protein to fully stimulate muscle protein synthesis.
1846
1847
1848
1849 Avoiding Over‑ or Under‑Protein <1.6 g may lead to insufficient stimulation; >2.5 g yields diminishing returns and
1850 unnecessary caloric load.
1851
1852
1853 Body Composition Goals Supports lean mass accrual while minimizing
1854 excess fat gain.
1855
1856
1857
1858 3.3 Practical Example
1859
1860
1861
1862
1863
1864
1865 Goal: 70 kg male, wants 0.8–1.0 lb lean body mass per month.
1866
1867
1868
1869 Protein Intake: 1.5 g/kg → 105 g/day (≈420 kcal from protein).
1870
1871
1872
1873 Meal Distribution: 4–5 meals each ~25–30 g protein, with carbs + fats balanced to meet total calorie target (~2500 kcal).
1874
1875
1876
1877
1878
1879
1880
1881
1882 4. Caloric Requirements for Muscle Gain
1883
1884
1885
1886 4.1 Baseline Energy Needs
1887
1888
1889 Use the Harris‑Benedict or Mifflin‑St Jeor equations to estimate resting metabolic rate (RMR),
1890 then multiply by an activity factor.
1891
1892
1893
1894
1895 Factor Description Multiplier
1896
1897
1898 Sedentary Little or no exercise 1.2
1899
1900
1901 Lightly active Light exercise/sports 1–3 days/week
1902 1.375
1903
1904
1905 Moderately active Moderate exercise 3–5 days/week 1.55
1906
1907
1908 Very active Hard exercise 6–7 days/week 1.725
1909
1910
1911 Super active Very hard training + physical job 1.9
1912
1913
1914 Total Daily Energy Expenditure (TDEE) = RMR × Activity Factor
1915
1916
1917
1918 Add a surplus of 250–500 kcal/day to promote weight gain.
1919
1920
1921
1922 ---
1923
1924
1925
1926
1927 3. Macronutrient Targets
1928
1929
1930
1931 Nutrient Caloric % Calories Grams per day
1932
1933
1934 Protein 20–25 % 0.9–1.2 g/kg → 72–96 g 288–384 kcal
1935
1936
1937 Fat 30–35 % 0.8–1.0 g/kg → 64–80 g 576–720 kcal
1938
1939
1940 Carbohydrate 45–55 % 2–3 g/kg → 160–240 g 640–960 kcal
1941
1942
1943
1944
1945
1946
1947 Protein: ~1 g per kg body weight to support muscle protein synthesis.
1948
1949
1950
1951 Fat: Provides essential fatty acids and energy;
1952 choose healthy oils, nuts, seeds, fish.
1953
1954
1955 Carbohydrate: Sufficient for glycogen refilling; prioritize complex
1956 carbs (whole grains, legumes) and avoid excess refined sugars.
1957
1958
1959
1960
1961
1962 3. Micronutrients & Supplements
1963
1964
1965
1966 Nutrient Role Sources / Supplements
1967
1968
1969 Vitamin D Bone health, immune support Sunlight, fortified foods, 1000–2000 IU daily (if deficient)
1970
1971
1972 Calcium Muscle contraction, bone strength Dairy, leafy greens, fortified plant milks
1973
1974
1975 Magnesium Neuromuscular conduction, recovery Nuts, seeds,
1976 dark chocolate, magnesium glycinate if low
1977
1978
1979 B‑vitamins (esp. B12) Energy metabolism Meat, eggs, fortified cereals; 1000 µg
1980 B12 sublingually if vegan
1981
1982
1983 Omega‑3 fatty acids Anti‑inflammatory, joint health EPA/DHA supplements or high‑EPA algae oil
1984
1985
1986
1987 Vitamin D3 Bone health, immune support Sun exposure + 2000–4000 IU/day (or as directed)
1988
1989
1990 ---
1991
1992
1993
1994
1995 4. Practical Training & Recovery Schedule
1996
1997
1998
1999 Sample Weekly Plan
2000
2001
2002 (Adaptable to personal availability)
2003
2004
2005
2006
2007 Day Focus Main Workouts Notes
2008
2009
2010 Mon Strength – Upper Body Bench press, overhead press, rows, triceps extensions.
2011 3–4 sets × 6–8 reps. Warm‑up + mobility work;
2012 include core stabilization.
2013
2014
2015 Tue Cardio & Mobility 30 min HIIT (e.g., 1 min sprint /
2016 2 min walk) + full body stretch. Keep intensity moderate
2017 to support recovery.
2018
2019
2020 Wed Strength – Lower Body Squats, deadlifts, lunges, calf raises.
2021 3–4 sets × 6–8 reps. Add glute activation drills; focus on form.
2022
2023
2024
2025
2026 Thu Active Recovery Light yoga or a relaxed walk
2027 (20‑30 min). Emphasize breathing and joint mobility.
2028
2029
2030
2031 Fri Strength – Upper Body / Core Bench press, rows, shoulder
2032 press, planks, side‑plank. 3 sets × 8–10 reps. Include core stability exercises.
2033
2034
2035
2036
2037 Sat Optional Recreational Activity Sports, hiking, or a fun dance session—something enjoyable!
2038
2039
2040
2041 Sun Rest Day No structured workout; allow muscles to recover
2042 completely.
2043
2044
2045
2046 Key Points
2047
2048
2049
2050
2051
2052
2053 Progressive Overload – Gradually increase the weight, reps,
2054 or sets as you get stronger.
2055
2056
2057 Form First – Use lighter weights until you master the movement pattern.
2058
2059
2060 Recovery Matters – Sleep (7‑9 h), hydration, and nutrition support muscle growth.
2061
2062
2063
2064 Mindset – Celebrate small wins; consistency beats intensity every time.
2065
2066
2067
2068
2069
2070
2071
2072
2073 6ï¸âƒ£ Quick Tips for a Sustainable Routine
2074
2075
2076
2077 Area What to Do Why It Works
2078
2079
2080 Warm‑up 5–10 min of dynamic stretches or light cardio.
2081 Raises core temp, reduces injury risk.
2082
2083
2084 Progression Add 2–3 lb every 4 weeks if you can complete all
2085 sets with good form. Gradual overload stimulates adaptation.
2086
2087
2088 Recovery Alternate upper‑body days with
2089 lower‑body or rest. Muscles repair in active recovery.
2090
2091
2092 Mindset Focus on the movement, not just the weight. Improves neuromuscular coordination and confidence.
2093
2094
2095
2096 Tracking Log reps/sets/weights in a notebook or app. Identifies plateaus and informs adjustments.
2097
2098
2099
2100 ---
2101
2102
2103
2104
2105 5ï¸âƒ£ Summary of Key Points
2106
2107
2108
2109 Topic Take‑Away
2110
2111
2112 What the exercise is Barbell incline bench press – upper chest &
2113 shoulders.
2114
2115
2116 How it’s performed Bench at ~30°–45°, grip slightly wider than shoulder width, lift to full extension, lower with control.
2117
2118
2119
2120
2121 When to use Core chest training; after warm‑up; can be part of 3×8 or
2122 4×6 programs.
2123
2124
2125 Why it matters Builds upper pectoral strength, supports overall
2126 bench press performance, improves shoulder stability.
2127
2128
2129 Common mistakes & fixes Flared elbows → keep 45°; arch
2130 too high → limit wrist flexion; fast descent → slow controlled.
2131
2132
2133
2134 ---
2135
2136
2137
2138
2139 Quick Practical Checklist
2140
2141
2142
2143
2144 ☠Warm‑up: 5–10 min cardio + dynamic stretches (arm circles, band pull‑apart).
2145
2146
2147
2148
2149 ☠Set bench at a moderate incline (≈30–45°
.
2150
2151
2152
2153 ☠Grip ~1.25× shoulder width.
2154
2155
2156 ☠Lower bar to mid‑chest (~2" above sternum).
2157
2158
2159 ☠Push upward, keeping elbows 45° from torso.
2160
2161
2162 ☠Exhale on the lift, inhale on the descent.
2163
2164
2165 ☠Repeat for desired reps/sets.
2166
2167
2168
2169
2170
2171
2172
2173 Final Thought
2174
2175
2176 The incline bench is a powerful tool when you understand the mechanics and apply them with precision.
2177
2178
2179
2180
2181 By mastering form, you’ll harness the full potential of your upper chest, shoulders, and triceps—leading to stronger, more defined, and well-balanced physique. Keep practicing, stay consistent, and enjoy the gains!
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