The boring fix that helped my muscle retention around week 21
My routine is not perfect, but this fixed the part that was making me dread the week. The annoying part was that it looked fine on paper, but my body was clearly not having it. I am week 21 and my main issue was muscle retention, especially around breakfast. What finally helped was keeping protein steady. I also kept my three things simple: plateau, muscle retention, hair shedding. No big reset, just less improvising. I still have to pay attention, but it feels less like guessing now. If you are in the same window, maybe try changing one boring variable before changing everything.
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