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    Quote Originally Posted by 1ifeblood View Post
    Not much to say at this point. I'm finishing up on my other thread tomorrow after my shoulder workout. And then come Monday, it's on! I did have to take my wife to the hospital yesterday at 1am and didn't get back home and to bed until 4am. She was having excruciating pains in her kidneys, and being 3 weeks out from her due date, she was more than freaked out. It was just muscle pain though probably from her trying to do too much. I pretty much put her on bed rest now...which she doesn't seem to mind lol.
    Oh gee...that would certainly cause a scare. I'm glad everything was ok.
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    I'm in
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    In interested to follow awesome stack
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    Quote Originally Posted by classic34 View Post

    Oh gee...that would certainly cause a scare. I'm glad everything was ok.
    Everything is okay...after a day of rest she's feeling much better. She doesn't get to do anything strenuous though by my orders...she's seems to be okay with that lol.
    Where it all started

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    Okay, my band o' brothers (and sisters), today is day 1 of this killer stack. Just got back from the gym after an awesome leg workout. My cousin decided to join me this morning which was a surprise because he's been telling me he's going to join me for the last month, but better late than never! I went pretty easy on him....didn't want to scare him away with a blow out leg day lol. I, on the other hand, did at least as good as and in some card better in all exercises from the week before my deload week...which is what I'm coming off of. Got to get ready for work but I'll put up all the details later today!
    Where it all started

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    Quote Originally Posted by 1ifeblood View Post
    Okay, my band o' brothers (and sisters), today is day 1 of this killer stack. Just got back from the gym after an awesome leg workout. My cousin decided to join me this morning which was a surprise because he's been telling me he's going to join me for the last month, but better late than never! I went pretty easy on him....didn't want to scare him away with a blow out leg day lol. I, on the other hand, did at least as good as and in some card better in all exercises from the week before my deload week...which is what I'm coming off of. Got to get ready for work but I'll put up all the details later today!
    Awesome, let the games begin!!
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    Stats from sunday morning upon waking:

    Age: 35
    Height: 71"
    Weight: 186.4lbs
    BF%: 12 (per calipers - I did this 3 times and actually tried to get a higher number because I'm certain I have a higher bf% than 12. Other people I see at 12% look a lot leaner than me, but at least it's something to gauge my progress.)
    Waist: 34
    Chest: 40.5
    Arms: 15
    Forearms: 12.75
    Shoulders: 48
    Hips: 40
    Thighs: 24.25
    Calves: 16.25

    Pics taken sunday morning fasted

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    Woke up at 5am and dosed ABE, 1 scoop Alphamine w/ 1/2 scoop Muscle Marinade, and D-pol. Went to the gym at 530 and went a little something like this:

    Starting another 5-3-1 cycle so I upped my 1RM by 10lbs and refigured my percentages.

    Squats
    175x5
    200x5
    235x5

    Lying Leg Curls
    160x12
    160x11 (PR +2 reps)
    160x5 (drop to 100x8)

    Leg Extensions (the machine has 2 3.3 lb weights that you can add to your weight but they are stuck in the down position so my numbers are a little off...but I just go off of where I set the weight so I don't get confused lol)
    160x12
    160x12 (PR +2 reps)
    160x10 (Couldn't even do a 3rd set at this weight last week!)

    Standing Calf Raises
    240x13
    240x10
    120x10

    Cardio: 10 min walk (incline 6 / spd 4) 10 min jog (no incline / spd 6) 5 min walk (no incline / spd 4)

    My legs feel blasted! Probably won't be able to walk all week. That's okay though, it felt great! Plenty of clean energy to get through it. Focus was right on. After the workout today I'm totally stoked to get into this cycle!
    Where it all started

    http://anabolicminds.com/forum/35-older/217572-one-can-never.html
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    Great start and update brother! Now it's time to shred up! Kill it!
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    Hitting the legs hard first day, love it
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    Quote Originally Posted by LiveToLift View Post
    Great start and update brother! Now it's time to shred up! Kill it!
    Yes sir! Hope you don't think it's weird but I put a picture of my head on your body and set that for my goal. Not gonna stop 'til I'm LTL-sexay! Aw yeah!
    Where it all started

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    Quote Originally Posted by WayneD View Post
    Hitting the legs hard first day, love it
    Absolutely! A good leg workout always sets the tone for the rest of the week.
    Where it all started

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    Quote Originally Posted by 1ifeblood View Post

    Yes sir! Hope you don't think it's weird but I put a picture of my head on your body and set that for my goal. Not gonna stop 'til I'm LTL-sexay! Aw yeah!
    Lmao! Not at all...
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    Just wanted to post up what my diet it's looking like. I'll basically be eating the same thing every day so these numbers won't change much. I will have one cheat day a week but it won't be to go all out. It's really just a day to look forward to through the week that I can eat without counting calories.

    Today I ended up at 1936 calories, 198g protein, 133g carbs, 66g fat.

    MEAL 1: 1/2C oats, 1/2C egg whites, 1Tbs natPB, 1C 2% milk, 1 scoop ON whey protein, cinnamon, stevia (all blended)

    MEAL 2: 2 Chicken breast, 1C brown rice

    MEAL 3: 1 can Albacore Tuna

    MEAL 4: 2 Turkey burgers, 1/2C cottage cheese, 1C 2% milk

    PLEASE critique this diet.
    Where it all started

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    FOOD

    Calories: 1805
    Protein: 234
    Carbs: 70
    Fats: 63.5

    Macro shake (see first meal above), 10oz chicken breast, 1 can albacore tuna, 2 turkey burgers, 1/2C 2% cottage cheese, 1C 2% milk

    Today was my second day of assessing alphamine so tomorrow will be 2 scoops + 1 scoop. Haven't felt anything too thermogenic yet, which I wasn't expecting. Definitely feeling the appetite suppression (I have to remind myself to eat). I AM excited to get to try the full dose tomorrow. And depending on how I tolerate it (I'm pretty stim tolerable) I may keep using Muscle Marinade too.
    Where it all started

    http://anabolicminds.com/forum/35-older/217572-one-can-never.html
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    Great to see that you are doing before and after pictures AND measurements. Between the two there should be no mistaking what kind of changes you see over the course of the log.
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    Quote Originally Posted by 1ifeblood View Post
    FOOD

    Calories: 1805
    Protein: 234
    Carbs: 70
    Fats: 63.5

    Macro shake (see first meal above), 10oz chicken breast, 1 can albacore tuna, 2 turkey burgers, 1/2C 2% cottage cheese, 1C 2% milk

    Today was my second day of assessing alphamine so tomorrow will be 2 scoops + 1 scoop. Haven't felt anything too thermogenic yet, which I wasn't expecting. Definitely feeling the appetite suppression (I have to remind myself to eat). I AM excited to get to try the full dose tomorrow. And depending on how I tolerate it (I'm pretty stim tolerable) I may keep using Muscle Marinade too.
    You cal intake is very low for so early in your cut, especially given the training and low carbs.
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    Quote Originally Posted by 1ifeblood View Post
    Just wanted to post up what my diet it's looking like. I'll basically be eating the same thing every day so these numbers won't change much. I will have one cheat day a week but it won't be to go all out. It's really just a day to look forward to through the week that I can eat without counting calories.

    Today I ended up at 1936 calories, 198g protein, 133g carbs, 66g fat.

    MEAL 1: 1/2C oats, 1/2C egg whites, 1Tbs natPB, 1C 2% milk, 1 scoop ON whey protein, cinnamon, stevia (all blended)

    MEAL 2: 2 Chicken breast, 1C brown rice

    MEAL 3: 1 can Albacore Tuna

    MEAL 4: 2 Turkey burgers, 1/2C cottage cheese, 1C 2% milk

    PLEASE critique this diet.
    IMO, this is far too low in calories and could easily lead to a quick plateau. The protein is about right for your size, but I'd add in more healthy fats and a lot more produce as you don't have any listed in this meal plan.


    On a different topic, utilize more compound training in your assistance lifts on 5/3/1 (e.g. walking lunges instead of leg extensions and good mornings instead of leg curls). Not only will these burn more calories, but they are superior strength builders.
    M.Ed. Ex Phys
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    Quote Originally Posted by saggy321 View Post

    You cal intake is very low for so early in your cut, especially given the training and low carbs.
    I've actually been cutting calories for a month before this. I went from bulking at around 2800 calories and lowered it 200 calories a week over 4 weeks. Based on calculations and using a 1.4 activity modifier it says my maintenance is 2500 calories. So to lose 1lb a week I have to be at a 500 cal deficit, which I'm pretty close to. I only dip under that more on my off days. Plus I'll at least hit maintenance once a week on cheat days. So this is my thinking but I want to make sure my thinking is correct so please keep the feedback coming. I'm by no means an expert at this so need all the help I can get!
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    In for great stack and 5/3/1, similar to my new stack! Get at it!
    My 5/3/1 Workout Log - Second cycle starring BPS EndoTurbo/Vanillean and PES Alphamine/Enhanced/Erase Pro
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    Subbed! I'm running about the same stack currently, and will be starting 5/3/1 in the next month or so
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    Quote Originally Posted by Rodja View Post

    IMO, this is far too low in calories and could easily lead to a quick plateau. The protein is about right for your size, but I'd add in more healthy fats and a lot more produce as you don't have any listed in this meal plan.

    On a different topic, utilize more compound training in your assistance lifts on 5/3/1 (e.g. walking lunges instead of leg extensions and good mornings instead of leg curls). Not only will these burn more calories, but they are superior strength builders.
    Advice from a true Brolympian! Thank you for this sir! What you suggest makes a LOT of sense. And I'm definitely going to incorporate the exercises into my next bulking cycle. I think to finish this cut though, I'm going to stick with the exercises I'm doing just because I can better gauge my progress. As for my calories, I'd like to know your feedback on whether I'm thinking about my calorie intake correctly (as I explained above).

    Thanks again for everyone's support and suggestions! They are greatly appreciated!
    Where it all started

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    Quote Originally Posted by 1ifeblood View Post
    Advice from a true Brolympian! Thank you for this sir! What you suggest makes a LOT of sense. And I'm definitely going to incorporate the exercises into my next bulking cycle. I think to finish this cut though, I'm going to stick with the exercises I'm doing just because I can better gauge my progress. As for my calories, I'd like to know your feedback on whether I'm thinking about my calorie intake correctly (as I explained above).

    Thanks again for everyone's support and suggestions! They are greatly appreciated!
    Here's the thing about using isolation assistance lifts: they not only are inferior strength builders, but they also do not burn as many calories compared to their compound counterparts. It's a myth that using isolation lifts are better while on a cut and lifts for bulking/cutting cycles do not exist.

    Consistently consuming less than 2000 calories per day is a very low amount of calories unless you literally have zero activity outside of the gym. If you plan to do this, then you'll want to have a massive refeed 1-2x/week where you consume closer to 4000 calories on these days. The feedback on the stack alone has shown that recomping on maintenance calories (or even slightly above) is a very realistic goal, so you could easily add 400-500 per day with little fear of it turning into fat. In fact, it'll likely lead to increased recovery, better training sessions, and increased LBM.
    M.Ed. Ex Phys
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    Quote Originally Posted by Rodja View Post

    Here's the thing about using isolation assistance lifts: they not only are inferior strength builders, but they also do not burn as many calories compared to their compound counterparts. It's a myth that using isolation lifts are better while on a cut and lifts for bulking/cutting cycles do not exist.

    Consistently consuming less than 2000 calories per day is a very low amount of calories unless you literally have zero activity outside of the gym. If you plan to do this, then you'll want to have a massive refeed 1-2x/week where you consume closer to 4000 calories on these days. The feedback on the stack alone has shown that recomping on maintenance calories (or even slightly above) is a very realistic goal, so you could easily add 400-500 per day with little fear of it turning into fat. In fact, it'll likely lead to increased recovery, better training sessions, and increased LBM.
    That should be easy to do. I'll just add another shake at mid-day which consists of 575 calories, 55.5g protein, 46.5g carbs, 17g fats. That would bring my total to 2530 calories, 258g protein, 181 carbs, 83.5 fats. Now should I still lower carbs on 2 of my off days (tuesday and saturday) with a refeed on sunday?
    Where it all started

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    Quote Originally Posted by 1ifeblood View Post
    That should be easy to do. I'll just add another shake at mid-day which consists of 575 calories, 55.5g protein, 46.5g carbs, 17g fats. That would bring my total to 2530 calories, 258g protein, 181 carbs, 83.5 fats. Now should I still lower carbs on 2 of my off days (tuesday and saturday) with a refeed on sunday?
    I'd bring the fats and protein up rest days and save the increased carbs for training days. On your refeed days, though, keep the fats a bit lower and focus more on carbs.
    M.Ed. Ex Phys
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    Quote Originally Posted by Rodja View Post
    I'd bring the fats and protein up rest days and save the increased carbs for training days. On your refeed days, though, keep the fats a bit lower and focus more on carbs.
    So I should keep the same calorie intake on off days but with lower carbs and higher protein/fats? And I will use Sunday as my refeed day since it's family day and it's harder to eat so strict. But it's also an off day so will that be a problem that I'm increasing calories on that day? Should I be hitting 3k calories on my refeed day?
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    Quote Originally Posted by 1ifeblood View Post
    So I should keep the same calorie intake on off days but with lower carbs and higher protein/fats? And I will use Sunday as my refeed day since it's family day and it's harder to eat so strict. But it's also an off day so will that be a problem that I'm increasing calories on that day? Should I be hitting 3k calories on my refeed day?
    No, you need to increase total calories each day closer to 2500 per day; on your training days, balance the increase amongst the 3 macros. On off days, fill the need with primarily fats and protein. Your refeed should be closer to 4000 per day and this will help to fuel the rest of the week.
    M.Ed. Ex Phys
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    Quote Originally Posted by Rodja View Post

    No, you need to increase total calories each day closer to 2500 per day; on your training days, balance the increase amongst the 3 macros. On off days, fill the need with primarily fats and protein. Your refeed should be closer to 4000 per day and this will help to fuel the rest of the week.
    Okay so I've structured my diet for today to hit 2272 calories, 288g protein, 158g carbs, 50.5g fats. Tomorrow I'll increase the calories 100kcal by adding more carbs, and again the following day. Saturday will be an off day so I'll focus on taking in 2500 calories with an increase in proteins and fats and decreasing carbs (how much should I decrease carbs?) Then sunday will be a refeed where I will eat up to 4k calories with a major increase in carbs (again how much).

    Okay big guy...i think I've got it for the most part but I need your final critique. Does this sound right? Just need some specifics on what macro percentages should be roughly on w/o days, off days, and refeed days. I really want to get zeroed in on my diet because I know it's lacking. Again, thank you for all your help!
    Where it all started

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    Quote Originally Posted by 1ifeblood View Post
    Okay so I've structured my diet for today to hit 2272 calories, 288g protein, 158g carbs, 50.5g fats. Tomorrow I'll increase the calories 100kcal by adding more carbs, and again the following day. Saturday will be an off day so I'll focus on taking in 2500 calories with an increase in proteins and fats and decreasing carbs (how much should I decrease carbs?) Then sunday will be a refeed where I will eat up to 4k calories with a major increase in carbs (again how much). Okay big guy...i think I've got it for the most part but I need your final critique. Does this sound right? Just need some specifics on what macro percentages should be roughly on w/o days, off days, and refeed days. I really want to get zeroed in on my diet because I know it's lacking. Again, thank you for all your help!
    50g of fats is way, way too low. Contrary to popular belief, fats will not make you fat.
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    Quote Originally Posted by Rodja View Post
    50g of fats is way, way too low. Contrary to popular belief, fats will not make you fat.
    True...it's all about the calories. So how do I know how much fats I should be taking in?
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    Quote Originally Posted by 1ifeblood View Post
    True...it's all about the calories. So how do I know how much fats I should be taking in?
    I like to stay in the .8-1.0g/lb range.
    M.Ed. Ex Phys
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    Quote Originally Posted by 1ifeblood View Post
    True...it's all about the calories. So how do I know how much fats I should be taking in?
    .5 grams of fats per pound of body weight is a good way to find out what you should be getting in. When I cut, I up the amount of protein per pound of body weight (recommended is 1 gram per pound) to around 1.5 grams per pound. If I am doing low carb, I will up the fats to about .75-.8 grams per pound and drop the carbs.

    Find out your TDEE, and go off of that to know exactly how many calories you should get in per day. Fill in your essential macros with protein and fats first, then use carbs to fill the rest of your kCalories.

    But really everyone's body is different, and it's going to take some experimenting to really understand how your body reacts.
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    Quote Originally Posted by Rodja View Post

    I like to stay in the .8-1.0g/lb range.
    That seems like a LOT! That would be 50% of my calories taken in from fat. Not saying that you're not right, I just don't think I can eat that much lol. I don't really eat a lot of fatty foods just as a preference. I've heard of using avocados in shakes though so that would help. I guess I'll have to see what I can come up with.
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    Quote Originally Posted by 1ifeblood View Post
    That seems like a LOT! That would be 50% of my calories taken in from fat. Not saying that you're not right, I just don't think I can eat that much lol. I don't really eat a lot of fatty foods just as a preference. I've heard of using avocados in shakes though so that would help. I guess I'll have to see what I can come up with.
    Cook your foods with olive oil or some other form of cooking oil (easy on the stomach also). You could also add olive oil to your protein shakes to get extra fats/calories in that way. My top two are olive oil and coconut oil.
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    Quote Originally Posted by kbayne View Post

    .5 grams of fats per pound of body weight is a good way to find out what you should be getting in. When I cut, I up the amount of protein per pound of body weight (recommended is 1 gram per pound) to around 1.5 grams per pound. If I am doing low carb, I will up the fats to about .75-.8 grams per pound and drop the carbs.

    Find out your TDEE, and go off of that to know exactly how many calories you should get in per day. Fill in your essential macros with protein and fats first, then use carbs to fill the rest of your kCalories.

    But really everyone's body is different, and it's going to take some experimenting to really understand how your body reacts.
    I've got my TDEE calculated but the macro percentages that are "suggested" has fat under 20%. Protein at 1.5/lb and the rest in carbs. I think I could get it to 50% though with a little tweaking. Thanks for the input!
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    Quote Originally Posted by 1ifeblood View Post
    I've got my TDEE calculated but the macro percentages that are "suggested" has fat under 20%. Protein at 1.5/lb and the rest in carbs. I think I could get it to 50% though with a little tweaking. Thanks for the input!
    Ya, I only use the TDEE to calculate calories. Then I divide the macros myself how I want them to fill in the total kCalories per day.
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    So my chest workout this morning went like this:

    Bench Press
    135x5
    155x5
    180x5

    Incline DB fly
    50x12 (RP +1 reps)
    50x12 (RP +2 reps)
    50x6+4 reps assisted

    HS decline press
    200x12 (RP +2 reps)
    200x9 (RP +1 rep)
    200x9 (RP +1 rep)

    One arm low pulley cable cross over
    55x12 (RP +5lbs)
    55x12
    55x12

    Chest Dips
    BWx10
    BWx10
    BWx7

    Machine tricep extension
    85x16 (RP +4 reps)
    85x10
    85x8

    Cardio: Treadmill
    10 min (inc 6 / spd 4) Walk
    10 min (no inc / spd 6) Jog
    8 min (inc 4 / spd 4) Walk
    2 min (no inc / spd 8) Run

    Observations:
    Felt like I was recovering from exercise pretty quickly. Was able to dig deep to find that last bit of strength needed to get a couple more reps. Everything just felt more solid and connected. Movements were more specific and focused. Also when I was running, I felt like I could just keep going, plus I recovered so well that when I got to the end of my last stretch of walking, I decided to kick it into gear and really push myself. It felt great!

    Going to throw a half scoop of Muscle Marinade in with my Alphamine tomorrow morning while dosing ABE and D-pol. Should be fun!

    Food:
    I ended up at 2337 kcals, 248g protein, 174.5g carbs, 68g fats. I've got some tweaking to do but should have it all dialed in by the end of the day.

    As always...critiques welcome!
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    5am...groggy...dosed MM, Alphamine, ABE, D-POL...zing! Ready for a killer back workout!
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    Quote Originally Posted by 1ifeblood View Post
    5am...groggy...dosed MM, Alphamine, ABE, D-POL...zing! Ready for a killer back workout!
    Ahh!! I'm getting so anxious to run my tub of alphamine!! Get it man!
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    If I could chip in Aabeta E great og erase also;

    for training nothing works recomp like tabata

    20 sec work 10 rest repeat for 8 rounds,

    I use kettles, sandbags and bb to do them.

    depending on what you have try the following

    1. bb front squat, 50% or less of 1 mr

    2. bb lunges,

    3. crazy **** I do burpee to a clean and press with bb can extend to 30/10

    4. kb swings

    5. kb cleans ( work better for me than bb also sb ones are great;

    6. very light deadlift

    you will feel the lactic acid buildup and this stuff just burns of flab
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    Remember that the last set on 5/3/1 is as many reps as possible and not limited to the target reps.
    M.Ed. Ex Phys
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