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I just started mine and I have a lot of work to go (currently 185/30%BF)
Monday/Wednesday/Friday - Full body workout (4 excercises on each muscle group 3 sets of 10)
Tuesday/Thursday - Light workout w/ high reps and abs
Everyday - cardio
As far as eating I just try to eat healthier then I was, not too sure about the calories but just use basic logic; if it seems like you shouldn't eat it...dont.
Not sure if that helps but best of luck with everything.
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