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Use some calculator to calculate your macros, a simple one like this Use a site like myfitnesspal to track your macros. It is just calories in vs calories out. Let's say your maintance caloric need is 2500kcal. You simply reduce your intake by, lets say 200, and later 500. So instead of 2500kcal you eat 2000kcal. You have to simply try what works for you. ...

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