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Please don't be offended, but you'll need to do some research on your own. We can lay out a complete plan for you, but you need to understand the why"s, what if"s, do"s and don't"s first.

Introduction Hello Everyone, I thought I should do a proper introduction into the forum before joining members in conversations and such. Just a little background on myself, I've been involved in the sport for roughly 15yrs or so now. Training & Dieting since my high school days. I Found it...