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Make dietary changes incrementally. First cut out all simple sugars and sodas. Then, slowly ease back into eating 6 meals per day, and then suddenly slowly make all those meals belonging to the ideal macronutrient composition.
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It's correct that the make-up declines as fewer calories are taken in. A cheat meal helps the metabolism spike assists your body return towards the calorie-burning furnace it was before the rigors of pre-contest dieting were thrust upon it.
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