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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).
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Your carb-up days are for refilling your glycogen stores from the muscle, and bumping up calorie levels slightly to help keep your thyroid whistling. They are not free-for-all, pig-out days. A lot more people make error and negate all excess fat loss they achieved till the carb-up day.
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