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5) Goals: 0.8 for cutting weight at 20% below maintenance calories, firstly.2 for bulking up at 20% above maintenance calories. For a simple maintenance diet enter 1.0 (modify to your needs).
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Do some cardio. Is definitely not mandatory, but it's make an extensive difference. Try one 30-minute session at moderate intensity and one 15-minute HIIT session each and every week.
