i generally just try to get 20-30% of my total calories from the good fats.
i use udos choice, olive oil and peanut butter to help.
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They get a program that lasts 74 weeks, and this week calls for a protocol of four sets of seven partial quarter arm extensions with an L-bar twist doing a 12-0-9 tempo with 32.9% of their projected monthly three rep max. Daniel John
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