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Just to throw out a statistic: the 1:1 plan everyone here touts worked for me.
In March I was a blithering ****** who ate like crap and never exercised. I weighed 250 lbs. and was over 25% body fat
I started lifting weights 4 times a week AND doing cardio at least 3 times per week, all while cutting carbs and eliminating processed foods. I aimed for around 2900 calories on my workout days and 2500 calories on my off days. I made sure every day I got 250g protein.
Now I am 200 lbs. and at 17% body fat. I have had tremendous strength, speed, and endurance gains.
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