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Sep 11, 2019
11:26:00pm
kotacoug All-American
Keto(low carb) and IF don’t nec need to meal prep for keto plenty of options at
Restaurants for lunch etc 20 min HIIT cardio 3 times a week. 45 min free weights lifting ‘heavy’ 4 times a week. Each lifting day do total of 4 exercises, 2 push / 2 pull exercises, 3 sets each 6-8 reps per set. Increase weight or number of reps per set. Ie progressive overload. Chart all caloric intake and output on MyFitnessPal. Figure out your TDEE (total daily energy expenditure) your net Calorie deficit combined values of exercise and eating fewer calorie should be around 400-700 cal per day.
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kotacoug
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Jul 20, 2002
Last login
Feb 24, 2020
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53,637 (2,648 FO)
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9/12/19 8:23am
9/12/19 5:13am
9/12/19 7:52am

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