The System
THE SYSTEM
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day chain 3 of 5 habits keeps the day.
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manual
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Enter recovery, or just train by feel.

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Main work
    The two levers, then the rest0 / 5
    Protein floor 180 g is the one hard rule. ~2,200 kcal · 180p · 210c · 70f is a guide, not a cage. Portions: 2 palms protein · 1–2 cupped hands carbs · 1–2 thumbs fat · half the plate veg.
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