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Hello there, I am Alastair, i weight 223 lbs, used to be in great shape 10 years ago with rugby etc etc. I now need to lose 20lbs.... I have cut my calories down from around 3000 a day to 1200 net...correct times of the day, 30 mins of cardio and weight training to build lean muscle, been going for ONE WEEK and lost 0.6 of…
