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Welcome. Three workouts this week, with rest days between. The only goal to start is to check the box. Consistency holds the muscle, not intensity.

If standing up from the chair is hard, use the armrests. That is smart loading, not cheating. Add resistance once it feels easy.

On a lower-appetite day, eat the protein first, before anything else on the plate. It is the part that protects muscle while the weight comes off.