Hello everyone and first of all thank you for giving me the opportunity to discover a lot here too and to inform myself more about what I know so far.
I'll give you some general information:
Age: 34 years old
Weight: 79kg/174lb[78.93kg]
Height: 183cm
Years of training: 10 years
BF: approximately 9%.
Nutrition: I am currently in bulk with an average of 2900 kcal
ON: 160- 425C- 50F
OFF: 160-225C-110F
NEAT: 10K die at the moment, in CUT I go up to 16k die
Training: 4xweeks + 1 day Cardio.
Thanks again to everyone for the future advice which I will kindly ask for
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