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Bobby-
go to the "Foundations" page and scroll down to the diet section. Use the recomendations for how to calculate your Pro,Carb, Fat amounts. use this as a guide. Find the question I asked coach about caloric restriction about three months ago and read that. this will give you all the info you need to lean out, gain muscle...whatever you want. Read through the previous nutrition posts...lots of good info there as well.
robb
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