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Start with the outcome
Pick the closest goal. You can open any step immediately or switch paths whenever the question changes.
Recommended path / 01
Set a calorie target, protect lean mass, and plan a pace you can actually follow.
Recommended path / 02
Pair a controlled surplus with enough protein and realistic frame-based context.
Recommended path / 03
Turn weight and body-fat estimates into more useful lean-mass comparisons.
Useful alongside this path
Recommended path / 04
Estimate a max, build usable training percentages, and compare relative strength.
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