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Dude listen to me....I am 192lbs with 7.8% body fat.
breakfast
no fat yogurt blended up with strawberries and a granola bar
lunch
2 turkey sandwiches on wheat bread
apple slices
dinner
Chicken breast the size of your palm
cut it up in a salad, use olive oil as dressing
Drink water throughout the day. It fills you up. and walk...no need to run. just walk.
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