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5) Goals: 0.8 for cutting weight at 20% below maintenance calories, certain.2 for bulking up at 20% above maintenance calories. For one simple maintenance diet enter 1.0 (modify to your needs).
Do some cardio. Is actually very not mandatory, but it will make a big difference. Try one 30-minute session at moderate intensity and one 15-minute HIIT session 1 week.
