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Re:A Diet and Exercise Plan to Lose Weight and Gain Muscle by marklawrutgers on Wednesday February 03, 2016 @04:26PM (#11029890)
I've been following this guide which has a lot of information on better foods and how your body functions: http://ss.fitness/

Most notably:

Cut grains/flour/wheat/sugar/baked goods from your diet completely.

Diet accommodates for about 60% of your body while exercise makes up the rest 40%. Give or take 20% depending on your type and metabolism.

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