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Do some cardio. The time not mandatory, but it will make a difference. Try one 30-minute session at moderate intensity and one 15-minute HIIT session every 7 days.
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Your carb-up days are for refilling your glycogen stores each morning muscle, and bumping up calorie levels slightly to keep your thyroid calling. They are not free-for-all, pig-out days. Much more make error and negate all fat loss they achieved till the carb-up day.
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