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back to nsuns after months of not working out, hope to regain strength quickly. :ragepepe

Count your caloríes for a week or two, then use the average and eat 500 less for weight loss 300 more for gains. It's better to do this and just adjust your own food because calculators are not accurate, use your own data.

got hurt like 4 months ago, a pain that would just not go away. I convinced myself that exercising was better and kept doing it until the pain was too much. After 3 months of doing nothing I have almost 0 pain and will start again soon, got a little fatter but the muscle is the same, barely look different, it was worth it, something your mind makes shit so difficult.