I’ve noticed better results since lowering volume and focusing more on quality sets instead of just doing more

Adding progressive overload instead of just working hard Logging lifts changed everything

Vitamin D helped once I realized I was deficient but that’s more health than muscle

Active rest days work best for me Light walking or stretching no heavy lifting

High stim pre-workouts wrecked my sleep so I cut back hard

Eating enough mattered more for me early on I was eating clean but way under calories

I prep tuna salad in bulk just tuna, Greek yogurt, mustard, pepper Scoop it on rice cakes or eat it straight Lasts 3 days easily

Personally, I avoid heavy meals right before bed it messes with my sleep But a small protein snack doesn’t hurt fat loss at all

I track when cutting or trying to hit a strict macro goal Otherwise I just track calories loosely and adjust weekly easier to stick to

Sometimes it’s just patience I was stuck for 2 months and thought I hit my limit then suddenly weight and size started creeping up again