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5) Goals: 0.8 for cutting weight at 20% below maintenance calories, i.2 for bulking up at 20% above maintenance calories. As a simple maintenance diet enter 1.0 (modify to your needs).
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Repeat towards the end for about five days, and then have a 1-day carb-up of "clean" carbohydrates regarding oatmeal, yams, sweet potatoes and brown rice.
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