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If you're eating 6 meals a day, 5 of your 6 meals will contain carbs. If are eating 5 meals per day, 4 of one's 5 meals will contain those "clean" carbs. Your last meal on carb-up day often be zero carbs again.

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Do some cardio. Is actually very not mandatory, but it will make a tremendous difference. Try one 30-minute session at moderate intensity and one 15-minute HIIT session every 7 days.

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