The New Diet Manifesto
This article was first posted in issue #136 of T-mag. Since we now have over 250 issues online, we thought it was time to update this handy summary of our best diet articles.
Last week, I checked my e-mail and found this message waiting for me:
"My name is Jonathan. My goal is to lose about 15 pounds of fat and really get my abs going for summer. Currently, I do weight training three or four days a week. Im thinking about adding in 20 minutes of cardio before or after each workout. Ill probably do cardio on my off days, too, in the morning on an empty stomach. My questions are: Should I use German Body Comp instead of regular cardio? What type of fat burner should I use?"
A few minutes later, I received another one:
"Im 34 and all my life Ive been skinny. Ive yet to crack 150 pounds. Ive tried high volume training programs and low volume programs, everything from GVT to HIT. Nothing seems to work. Supplements help some, but not much. Im thinking of training twice a day. What do you think? Is this a good approach to packing on lean muscle mass? Thanks." Steve
Every week I basically get these same two letters. Theyre always written by different people, but they say about the same thing. Everyone wants to know how to either lose fat or gain muscle. Of course, most want to do it at the same time. My response to these letters is almost always the same: "Its your diet, stupid!" Well, Im a little nicer than that, but you get the idea.
If this grand epiphany has yet to hit you like a bolt of lightening out of the clear blue sky, then allow me to toss out the first bolt: If youre not satisfied with your body or your progress in the gym, its probably not your workout, your supplement program or your genetics thats the problem. Its your diet. Accept that fact. Live with it. Tattoo it on your forehead.
If there are any real bodybuilding truths out there, this is one of them. What you shove down your piehole is the key to getting the body you want. Diet is the missing ingredient if youre not making progress towards your goal, be it fat loss or muscle gain. If your diet is shitty, dont think you can make up for it by just training harder or taking more supplements.
Whats more, Im frankly getting a little tired of answering questions about steroids from people only wanting to gain or lose about ten pounds. There are simply far too many people out there ready to turn to illegal methods to reach goals that could easily be achieved through minor dietary manipulations:
"Im 17 years old and want to lose five pounds. Should I use clen or Cytomel?"
"I want to put on ten pounds of muscle. How much D-bol and Deca do I need?"
Everybody say it together now: Its your diet, stupid!
Strap on your seatbelts and engage your airbags. Its time to sacrifice a few sacred cows and have ourselves a big ol' Texas style BBQ.
Reality Check #1: No diet is easy and completely painless. All require an element of sacrifice and change. You have to drop that "I want to look like a completely different person, but dont want to do anything differently" attitude. Youre living a pipe dream if you think that. Each dieting strategy has its drawbacks.
People with great physiques make sacrifices. They suffer a little for it. If you want a great bod, you're going to have to suffer a bit, too. (Dont worry, though. The rewards outweigh the punishments in the end.)
Reality Check #2: You probably wont be able to lose a lot of fat and gain a lot of muscle at the same time. Its just not in the cards for most of us. So stop eating like a bird and training like a girl and expecting to get huge and muscular! It aint gonna happen. You will likely put on some fat while you're on a good muscle gaining diet. Thats okay! You can carefully diet it off later. Ive known way too many 140 pound guys who immediately go on a strict cutting diet the moment their precious abs begin to fade under a little fat. With that attitude, theyll never break 150, period.
The same goes for guys who immediately stop trying to get lean once they lose a little strength or perceived lean body mass. You arent going to feel at the top of your game on a low carb cutting diet, okay? Youll feel a bit flat in the gym on such a diet, too. I know, that sucks and life in unfair. I didnt get that Britney Spears/Shania Twain menage a trois I wanted for my birthday either. We all learn to deal with the incessant unfairness of life.
The secret here is to pick one goal at a time and pursue it. Decide whether you want to lose fat or gain muscle first, then pick the diet that best fits that goal. Generally speaking, it's better to lose the fat first, then focus on mass gains.
Reality Check #3: All diets work! Theres no "best diet". Low carb/high fat diets work. High carb/low fat diets work. Liquid diets work. High protein diets work. The catch is that while some diets work for others, they may not work for you. Were all different and the fat loss diet that makes your buddy all shredded and veiny may make you sick and constipated. Something out there works, of course, and its your job to find it. Youll have to experiment and personalize your approach to dieting sooner or later.
We also need to redefine our definition of effective dieting. A diet that causes you to lose just as much muscle as fat does not "work," although many take delight in seeing those numbers on the scale get smaller. A truly effective diet will help you lose fat while preserving as much lean muscle as possible.
Reality Check #4: There are a few people out there who can get away with a poor diet. (Yes, we hate them, too.) Dont assume that you can eat crap, train sporadically and live an unhealthy lifestyle and do the same. These lucky bastards may have one in a million genetics, may use buckets of steroids and other drugs, or both.
Total beginners can usually make fast progress on almost any diet, as well. Newbies who go from sitting on the couch eating Pringles to sitting on the weight bench eating protein always make fast progress in the beginning. The longer you live the bodybuilding lifestyle the harder it becomes to progress. Ironic? You bet. A fact? Unfortunately, yes.
Reality Check #5: Stop it with the low carb diets while trying to gain significant amount of muscle! The two just dont tango. Yes, excess carbs, especially the "simple" variety, can be bad if you eat them all day long. But if your main goal is to add slabs of muscle, you need carbs, both complex and yes, even a few simple ones after a good workout. In the same vein, a low carb diet isnt the way to go for competitive athletes, especially during the season.
Reality Check #6: A "calorie is not a calorie", true, but calories do count. Back in the day, the low fat fanatics wanted you to think that you could eat anything you wanted (and as much of it as you wanted) as long as it was low fat. They were wrong. Today, some of the low carb gurus want you to think the same thing about their favorite macronutrient whipping boy, the lowly carbohydrate. The truth is that while a low carb/higher fat diet is very filling and will reduce hunger pangs in most people, you can still get fat if you eat too much.
Reality Check #7: Youre going to also have to accept the fact that you need to keep a food log and record everything you eat. If youre not doing this, youre kicking your own self-defeating ass. A food log means lots of label reading, weighing of food and measuring of serving sizes. Its a huge pain in the butt and the key to your success with any diet. Cut the excuses and start logging your daily food intake now. Include calories, fat, protein and carbs. For advice on how to start a food log, read our Missing Ingredient article.
Reality Check #8: If your goal is fat loss, then the closer you get to your desired weight, the harder it will become. A person who needs to lose 50 pounds will have an easier time than a person who only wants to lose five. So dont freak out and do something crazy when your fat loss slows down a little. That slowdown is normal. If you're already pretty lean and trying to achieve that perfect six-pack, then losing about a pound per week is great. Those with a lot of fat to lose can safely drop two to four pounds per week depending on their starting weight.
Also remember that if you choose a low carb diet, youll drop some water weight in the first week or so. When you come off a low carb diet, youll quickly add some of that water weight back. This is normal, so dont panic.
T-mag has been around for about five years. In that time weve published a lot of diets, some for fat loss and some for muscle gain. Most work great if theyre followed correctly. What follows is a summary of the most effective diets weve written about here at Testosterone. I also rate the effectiveness of each diet based on the feedback weve received from readers and our own experimentation.
Synopsis: As you can probably guess, this is not a fat loss diet! This diet, written by Cy Willson, is designed for those guys who just can't seem to gain a pound of muscle or fat the prototypical skinny bastard. How is this diet different from every other weight gain diet? Well, most of those diets just tell you to eat more. Easier said than done for the true, genetically cursed skinny guy. The problem is he gets full and just can't eat any more. He may also have a naturally low appetite level. The Skinny Bastard Diet takes care of that.
This may sound shocking to most of us, but Cy recommends a high calorie, high carbohydrate, low fiber, low fat diet for skinny bastards! Why? The idea is to keep them hungry and to reduce satiety (the feeling of being full). Low fat, low fiber, high GI carbs will not only induce hunger, they won't keep you full for long. A typical meal on this diet could be protein powder mixed with half the normal amount of water (again, so it's less filling) and some fat free cookies or pretzels. Even fat free candy is allowed on this plan.
Reader Feedback: Many aren't brave enough to try this diet simply because it goes against the grain of normal nutritional advice, but the diet does work for the small segment of the population for which it's designed. For many lifelong skinny guys, this has been the only plan to work for them.
Conclusion: Just remember, this diet isn't made for just anyone who wants to bulk up. It's made for genetically bone-skinny guys who just can't gain an ounce of weight on any other mass plan. If that's you, then the Skinny Bastard Diet may be just what you're looking for.
Synopsis: Here's something bodybuilders and fitness fanatics have noticed over the years: if you're "good" most of the time on your diet, you can be "bad" occasionally and still make progress. In fact, sometimes it seems that an occasional cheat meal will even speed up your fat loss, or at the very least keep you sane and make you feel better in the gym. I first read about this back in the mid-90's and tried it out. Much to my surprise it worked! I stayed strict all week, satisfied every craving on the weekend, and still leaned up for summer.
Now along comes The Cheater's Diet and the "Cheat to Win" plan, both of which summarize why a scheduled overfeeding period works and explain all the science behind it. Each plan differs in the details, but the essence is the same: use strategically planned cheat meals to speed up fat loss.
Reader Feedback: Those who've tried the diets and followed them correctly are reporting great results. This is really no surprise. If you eat clean most of the time, a "re-feed" or two isn't going to hurt you and may even help.
Conclusion: The Cheater's Diet and the Cheat to Win plan work, but you have to follow them closely. You can't just cheat randomly and eat normally at other times and expect to lose fat. The stricter your diet, the more helpful a cheat meal or two can be. That being said, these approaches to fat loss are not great for those with a lot of fat to lose. They're really designed to help those who are already pretty lean to get even leaner.
Synopsis: Welcome to the dark side, Luke. Yep, this diet plan is designed for those who are going to be using anabolic steroids as part of their attack on fat. Author Cy Willson talks about which 'roids to use and about how to eat. Calories are very low, but that's where the juice comes in to help prevent catabolism (muscle loss). Not ready to break the law to get lean? Don't worry, Cy also provides a legal approach using prohormones and prosteroids instead of illegal pharmaceuticals.
Reader Feedback: Feedback from steroid and non-steroid users has been good. Most report rapid fat loss with little to no loss in lean body mass (LBM).
Conclusion: Steroid Dieting provides some solid nutritional advice, just don't drop that low in calories unless you're also using an androgen (legal or otherwise) to go along with it.
Synopsis: This is primarily a weight gain diet written by TC. Its based roughly on the diet of sumo wrestlers, only in TCs variation youll add muscle, not fat. Theres also no need for you to wear a giant thong, although TC does so occasionally around the office to "give the secretaries a little mid-day thrill." (We go through a lot of secretaries.)
The premise of the diet is simple: youll make better gains if you eat six or seven times a day instead of only two or three times. This holds true even if youre eating about the same amount of calories. To accomplish this without spending all day in the kitchen or going broke, you use a bodybuilders version of chanko, the mixture of rice, meat, and vegetables traditionally eaten by sumo wrestlers.
TCs version contains albacore tuna, corn, and rice. Between regular meals and MRPs (meal replacement powders), you simply wolf down a fast chanko meal. Its quick, cost efficient, and a startlingly simple way to increase your daily caloric intake. Those new handy-dandy waterless tuna packets should make this diet even more convenient. TC gained about 14 pounds in two months, most of it muscle, by using the Chanko Diet.
Reader Feedback: Readers who tried this diet reported good results. No big surprise. You eat enough quality foods, get plenty of protein, lift weights and youll put on muscle. Simple, really.
Conclusion: The Chanko Diet works. Its a no-brainer diet that can help you skinny guys out there finally put on some real skeletal tissue. The original article and all the details can be found right here.
Synopsis: You may remember a diet called the ABCDE Diet (Anabolic Burst Cycling of Diet and Exercise) proposed by Torbjorn Akerfeldt in an old issue of Muscle Media 2000, you know, back when it was a men's bodybuilding magazine. Basically, you were supposed to eat your lungs out for two weeks, which would elicit all sorts of cool anabolic reactions and cause you to add muscle like gangbusters. Then for the next two weeks, youd turn things around by going on a strict cutting phase. Done correctly, youd lose the fat you gained during your hog fest and keep most of the muscle.
The only drawback was that, well, the darned thing didnt work! Personally, I tried it three times and every time Id gain and lose the same ten pounds, even after modifying the diet. Most others who tried it either gained too much fat or lost too much muscle. Some did both.
Enter the Delta 1250. Basically, our man TC modified the diet, tweaked the caloric recommendations (the caloric changes arent as severe in this new version), shortened the overfeeding and underfeeding phases, and improved the training recommendations.
Reader Feedback: Most every reader who tried the diet liked it and was pleased with his results.
Conclusion: The Delta 1250 allows you to lose fat without losing muscle or hitting any big plateaus. This is a good diet for those who dont want to use a low carb approach to fat loss.
Synopsis: We hear it everyday. A skinny guy wants to get big and add muscle, but hes deathly afraid of gaining fat. As weve discussed, a little bit of fat gain is to be expected, but how can you minimize the amount of fat gained and maybe even not gain any at all? According to John Berardi, the secret lies largely in how you combine the macronutrients (protein, carbs and fats) of your meals.
John first explains how to figure out your daily caloric intake, which involves a very detailed formula. Once you get your target number, youre ready to start eating massively. The secret of this plan is in how you combine the foods in your meals. In essence, youll want to eat protein and carbs together with very little fat in those meals. But this isnt one of those diets where one macronutrient gets picked on. You get to eat fat too, which is good since dietary fat can be anabolic and low fat diet can drop your Testosterone levels. When you eat fat, however, you always eat it with protein while keeping the carbs very low. Never eat a lot of fat and a lot of carbs together. (That means no donuts, fat boy.) Soon-to-be Dr. Berardi also provides a lot of info in his diet about insulin sensitivity and other considerations.
Reader Feedback: Eating massively works. People whove tried this diet report good results, but many find it difficult to eat as much food as the diet calls for. Some suggest that the diet calls for too many calories. Despite this, the meal combining suggestions seem spot on and many people have reported good results even though they dont quite meet the calorie requirements. A few have even noticed some fat loss on this mass gaining diet, probably due to the macronutrient combining suggestions.
Conclusion: Its no mystery that to get big you have to eat, maybe even more than you feel like eating, a problem most guys built like toothpicks have. This is a sensible plan backed by science that seems to do the trick of adding mass without adding layers of adipose tissue. The Massive Eating articles can be found in online issues 146 and 147 of T-Nation.com.
Synopsis: Basically, this is just a reduced calorie version of Massive Eating with a few minor changes. The rules for meal combinations are the same as those recommended in Massive Eating. The only differences lie in the fact that overall calorie intake will be lower and food choices are a bit more important. This diet represents more of a lifestyle approach rather than just a "quick-fix" diet.
Reader Feedback: Feedback on this diet has been very good, although a few people do need to keep the calories a bit lower than Berardi suggests. In short, those who've tried the diet/lifestyle plan are able to eat more calories than they normally do when dieting and yet still lose fat. Those P + F (protein plus fat) and P + C (protein plus carbs) meal combinations really do work.
Conclusion: One of the best and most sensible diets we've ever published. The "Don't Diet" plan is also a great choice for those who'd rather not use a low carb diet. All the details of this plan can be found in this Appetite for Construction column.
Synopsis: Life is hectic and youre busy. You want to be a buff bastard but dont have time to cook or chew or anything. The solution? Drink quality MRPs all day and dont worry about it. At night, you can have a solid food meal. The catch here is to modify each shake to fit the needs of that particular time of day. For example, you may want to add some flax oil or fiber at certain times of the day, or consume a high GI shake after training. This should be thought of as an "emergency diet." When life gets crazy theres no need to let your diet go to hell. MRPs can be the answer in hectic times.
Reader Feedback: Readers like the convenience of this diet and now that there's a high-quality, good-tasting MRP like Grow!, the diet isnt very painful. Still, protein shakes can get a little boring all day long, which is why we recommend you only use this approach for short periods of time. The cost of this diet isnt that bad either. Your supplement bill will go up, but your grocery bill will drop dramatically.
Conclusion: This diet can be used for weight gain or fat loss depending on how many calories you consume. Try the MRP Diet whenever work or school has the nerve to get in the way of your bodybuilding endeavors.
As of this writing, the MRP Diet needs updating. Back when the article first appeared, there was no such thing as a quality low carb protein powder or specialized post-workout drinks like Biotest Surge. These two developments would really improve the results of this diet and bring it into the new century. Maybe we'll update this diet in the near future.
Until then, the original plan can be found here.
Synopsis: Want an extreme diet? Want to lose as much fat as possible in the shortest period of time? Do you mind suffering a little to do it? If not, then this might be the diet for you.
Heres what you do: Get yourself some flax seed oil. Lots of it. Half of your daily caloric intake will come from this stuff. Then go find some low carb protein powder like Low Carb Grow!. Now, live off that stuff until you lose all the fat you want. Sound crazy? It sort of is. Youll need to use certain supplements to prevent you from losing muscle, as this diet calls for very low calories. Dont try the Fat Fast without them!
Reader Feedback: This diet is a lot like your ex-girlfriend, you know, the one that told all her friends you have a "short fuse" in the sack. In other words, its a bitch! The thing is, the diet works if you can tough it out.
If you can stick with it, youll lose fat at a rapid rate and keep most, if not all, of your hard earned muscle. You'll need to be very careful coming off this diet, however. Some experts think that ketogenic diets decrease insulin sensitivity. For more info on how to safely come off a low carb diet, read John Berardis Appetite for Construction.
Although the diet works for those that can handle it, many just can't finish it. It's just tough to stick with a diet that makes you feel miserable. Even the author of the diet went off the wagon and lost it on a pile of donuts. (And for whatever reason, I've never seen a female have success with this plan.)
Personally, I'd only use this diet to "kick off" another, more sensible plan. Maybe use the Fat Fast for two weeks, then move to a better, less painful diet. I'd also update the supplement recommendations to include Low Carb Grow! (tastes much better than what was originally recommended and the quality is top notch), 4-AD-EC, which will help you preserve muscle mass, and a modern fat burner like HOT-ROX. (Note: Females should use Methoxy-7 instead of 4-AD-EC.)
Conclusion: Quick and effective, the Fat Fast works. Its damned painful, however, and even with the required supplements youll need more than a little willpower. Also, be careful coming off this bad boy. Part I can be found here and Part II can be found right about here.
Synopsis: As the name implies, this is another diet designed to help you gain muscular weight. The author covers the basics, from figuring out your caloric needs (this is where most skinny guys screw up) to laying out several sample meals for you.
Reader Feedback: Chalk another one up in the "win" category. Followed correctly and consistently, this program can help you put on muscle without getting too fat in the process.
Conclusion: So-called "hardgainers" are usually people who dont know how to eat. The Get Big Diet shows you how. Nuff said.
Synopsis: Heres a weight gain diet for those of you that dont want things to get too complicated. Your goal here is to gain about a pound a week for several weeks or even months in a row with two-thirds of the weight coming from muscle. The extra fat you can diet off later. This is a see-food diet (if you see it, eat it) and you dont have to live on tuna and oatmeal either. This one allows for fast food and you dont even have to keep a food log according to the author.
Reader Feedback: We haven't seen much feedback on this one. Still, as Ive said before, a weight gain diet doesnt have to be complicated. Just eat a lot, train hard, and it will work. The POW diet requires you eat a lot; therefore, it will work!
Conclusion: Id still prefer you to keep a food log whenever possible. I know too many skinny guys who think they eat a lot, but in reality only eat enough one or two days per week. A food log will help you spot this problem. However, the author does provide a solid plan for gaining weight and even gives you a couple of menu plans to follow. The diet is simple, doesnt require much work (except for lots of chewing) and is easy to follow even with a busy schedule. The diet can be found here.
Synopsis: This diet has both a bulking and a cutting phase. Both phases are about the same, only you eat a lot more in the bulking phase. Basically, this is the high fat diet to end all high fat diets. You get all kinds of fat, both good and bad. Eggs, cheese, bacon and red meat are all on the menu. Of course, high fat means low carb. You get about 30 grams of carbs per day. Dr. Mauro DiPasquale, author of this diet, doesnt want you to be in ketosis, only "near ketosis." (At what point a person actually reaches ketosis is debatable, however.) You follow this diet for five days and then you get to carb up (and basically pig out) on the weekend. This is what makes this diet "anabolic" according to DiPasquale.
Reader Feedback: Readers usually respond favorably to the cutting portion of this diet. Although pretty extreme, those who dont have any problems oxidizing the fats report good results. The bulking phase, however, doesnt have that great of a track record. Most people find it very difficult and even nauseating to eat that much fat at every meal. Weve heard of a few success stories with the bulking phase, but not many.
Conclusion: If nothing else seems to work for you, the high fat diet may just be what youre looking for. Weve published two "Eat Like a Man" articles on this diet, one is an overview and can be found here. The other is a test drive of the diet (taken by myself) and can be found here. While we like this diet, we've created our own diet based on our experiences with low carb plans like this one. It's called the T-Dawg Diet. (See below.)
Synopsis: Take the typical low carb diet, make it healthier and throw in adequate post-workout nutrition. What do you get? The T-Dawg Diet. The purpose of this diet was to take all the good parts of the popular low carb, higher fat plans and combine them in one effective approach. While we were at it, we removed a lot of the potentially unhealthy aspects of the traditional high fat diet and geared the diet towards bodybuilders and lifters, not housewives. The Dawg has recently been updated, too. We basically made it easier and more effective.
Reader Feedback: Not to toot our own horns, but . Oh hell, toot toot! This is by far the most successful diet weve ever posted. Reader feedback has been overwhelmingly positive. Readers claim the diet is easier to stick to than most lower carb approaches and is pretty painless to boot. Their workouts are much better too since the diet doesnt give them that "flat" feeling common to other fat loss programs.
Conclusion: The T-Dawg has a great record for most people who try it. This is the first diet I usually recommend to readers and I use it myself whenever I need to uncover my lower two abs. The newest version of the diet can be found right here.
Even though I said all diets work, there are a couple that need to be put out of their misery:
The very low fat, very high carb diet: Ah, didnt you just love the early 90s? "Fat makes you fat!" spiky haired fanatics screamed. "As long as the ice cream and angel food cake are fat free, you can eat all you want!" Yeah, and people got fatter and fatter, didnt they?
Even those on the T-mag staff who dislike high fat/low carb diets dont suggest you live on bagels and pasta all day. Everyone admits that the glycemic index and insulin index of foods must be taken into consideration and that certain fats (especially omega-3's) are a necessary and healthy part of a bodybuilding diet.
The low fat/high carb approach was based more on marketing and processed food sales than science. Sure, they worked okay if you kept the calories in check, but not many people did. The high carbohydrate intake, much of it coming from high GI sources, lead to cravings and drastic swings in energy levels. Also, these diets were notoriously low in protein. No protein, no muscles.
Extremely low calorie diets: Many of todays "sheeple" diets fall into this category. The Slim Fast diet perfectly illustrates the idiocy of this type of low fat, low protein, low calorie, low IQ diet.
You're supposed to drink a shake for breakfast, a shake for lunch and then have a "sensible" dinner. First off, not many people can eat sensibly after having nothing but 24 ounces of liquid "food" all day. Anyone on this diet will be wracked with cravings.
Each Slim-Fast shake has 220 calories, ten grams of sub-quality protein, 42 grams of carbs and three grams of fat. Throw in the sensible dinner, which is usually something like chicken, a baked potato and a couple of vegetable side dishes. Total all that
up and you'll get around 900 to1,000 calories per day. Will a person lose weight on this plan? Yes, but the weight lost will include several pounds of muscle.
In fact, if you lose 20 pounds on this diet, almost half will be from lost muscle tissue. According to a recent study, 25 to 50% of weight lost on reduced-calorie diets comes from muscle (especially if you drop below the 800-calorie mark). In case you didn't know, muscle tissue is largely responsible for how many calories you naturally burn each day (and, of course, how good you look). Since extremely low-calorie diets like the Slim-Fast plan will slowly destroy a persons metabolism, he or she might lose ten pounds, then gain back 12, lose 12, gain back 15, etc. After all that pain and suffering, the person is fatter in the end.
The lesson? If you really want to lose fat and keep it off, use weight training to built some calorie eatin muscle and skip the excessively low calorie diets.
Do you have to use supplements along with an appropriate diet? No, you dont, but they can certainly help. Supplementation plays three main roles. Supplements can:
Today at the gym I want you to look around at someone besides the sports bra-wearing goddess doing one-arm rows. Youll see a bunch of guys who are really strong and who are obviously hauling around a lot of muscle. Of course, they dont really look good because theres a substantial layer of fat over those muscles. Youll also see some guys who are really lean and ripped up. The problem is they weigh about 130 pounds soaking wet, so they dont look that great either.
But every once in a while, youll spot a guy whos lean and muscular, a guy whos struck the perfect balance between overall size and body fat percentage. What separates him from the other guys? Ill bet you can answer that question without my help.
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