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5) Goals: 0.8 for cutting weight at 20% below maintenance calories, 1.2 for bulking up at 20% above maintenance calories. To have simple maintenance diet enter 1.0 (modify to your needs).
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In the intervening years I tried other lower carb diets that have been all variations on you shouldn't theme. The one constant for me personally was keeping up with my weight training and cardio workout. Each and seo I had been able to drop 15 - 20 lbs in as little as 21 days and remains off no less than 3 months after stopping the diet regime.
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