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doi: 10.1002/mds.28608 81 KumarS.LeeS

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Clean Bulk Protocol Framework Caloric Approach Training days: Maintenance plus 200-300 calories, focused around workout window Rest days: Maintenance or slight deficit (100-200 calories below) Weekly average: Approximately maintenance to slight surplus Macronutrient Priorities Protein: 0.9-1.1 grams per pound of body weight daily (non-negotiable minimum) Carbohydrates: Concentrated around training for performance and recovery Fats: Moderate intake (0.3-0.4 grams per pound) for hormone support Expected Outcomes (6-12 months) Scale weight: May decrease, maintain, or slowly increase depending on starting point Body fat percentage: Decrease of 3-8% Lean mass: Maintenance or gradual increase (0.25-0.5 pounds per week average) For individuals starting from higher body fat levels (above 18% for males or 25% for females), the initial phase with Retatrutide will likely emphasize fat loss while preserving existing muscle

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This Weeks Menu Monday: Fish Stew This fish stew is light yet very comforting