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Calories, macros, protein, body fat, hydration, 1RM & creatine — plus a smart supplement pick tailored to your goal.
Aim for the middle on training days, and the upper end during fat loss or recovery.
Add ~0.5 L for every extra hour of intense training, and more on hot days. Spread it across the day.
Best for 1–10 reps. Uses the Epley formula; stop a rep or two short of failure for accuracy & safety.
Creatine monohydrate is the most researched supplement for strength & size. Take it daily — timing doesn't matter.
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Population-scale estimates for general guidance only — individual needs vary ±10–15%. Not medical or dietary advice. Formulas: Mifflin-St Jeor · ISSN position stand · U.S. Navy body-fat · Epley 1RM.