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Very thorough, informative article, thank you. However, I have 2 concerns with your advice to us skinny folk. Power lifters seem to think that everyone can do what they do, not so: 1) if you're small jointed then excess loads without adequate connective tissue strengthening will result in failure. Work on wrists especially before attempting those big presses etc. I now tape my wrists AND wear straps for every upper body session. 2) this really bugs me: stop & think WHY people are skinny, despite the volume of food they eat. Food intolerances!! If you're dairy or gluten intolerant (i'm both) then consuming your "half packet mac & cheese & full glass of milk" will be disasterous to gut health & could actually contribute to weight loss! If your gut is inflamed then you won't absorb all of the nutrients, period. If you suspect something is up, eliminate it from your diet for a week or 2 & see what happens, or see a naturopath/nutritionist.

If I understand 4HB correctly….. you can have very few fruits like apple, Papaya, Pear. but not any other ones. Reason is clearly explained. Fruits have glucose (Or dextrose ) which are easy to digest and gets converted to fats easily. These have high glycemic index and hence taste good and also gets converted to glucose and subsequently to fats very easily. It’s almost the similar logic of not drinking the calories.
However fruits immediately after a work out is not harmful as body metabolism is very active and the same helps to use the glucose to address calorie requirement of body.
But no fruits is not stupid…. once you read scientific reason behind this you probably will agree with this advise.

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