Lifting heavy and lifting often is a given if muscle building is your goal, but if you're a fatty you need to take a slightly different approach than the 150-pound scrawny kid. An overly-fat and under-trained person will be able to achieve simultaneous fat loss and muscle gain. Close • Posted by just now. OP should state his height/weight though so people can have a better understanding of his situation. Your genes also can … For you that's around 120 grams a day. That being said, if you gain muscle the fat may be less noticeable and you can always cut later on, which you will probably want to do anyway. Hey guys, I don't exactly know anyone to ask these questions, so I was hoping you guys can help me out. booster like L-citrulline, L-arginine or nitrate. Or 4/5 … There is no free rides really so if you want quick results you take the good with the bad, if you want it all then you need to take the time. Lentils (Dal) Posting this because I want opinions: is this as iconic … December 24, 2020. It is to my understanding these carbs give you this energy needed to lift heavy and gain muscle. At some point, the vast majority of people will see better/quicker results by choosing to do one or the other (gain muscle, … How much...will depend on you. Now if I don't eat extra my body basically doesn't recover fast enough for me to keep going up. how to lose belly fat and gain muscle reddit . I'm 1 … It's just longer and harder process. Of course, lifting weights also helps you to add muscle mass. Here are the key supplements that those looking to build muscle should be including in their regimen. From what I understand this isn't possible or is very very difficult. Bulking is not the ONLY way to gain muscles. You can lose belly fat and gain muscle simultaneously through weight training. You'll get leaner for sure, and put on some muscle, but eventually (once you're fairly lean) your gains will be limited unless you start eating more. submitted by /u/Douly87 [link] [comments] submitted by /u/Douly87 : Read More /u/Douly87 Write a Comment Cancel Reply. Can You Lose Fat and Gain Muscle at the Same Time? How to get small waist by losing stomach fat. Sprinting outdoors or on a treadmill and cycling are ideal forms of HIIT cardio which should be done on weight-training off-days (… There are two huge factors that come into play. We enlist the best vegetarian protein-rich foods to lose weight and burn belly fat. Lose fat gain muscle. CLICK HERE . Plug in your data and in goals set you want to recomp. Opt for natural foods (meats, fish, vegetables, fruits) over processed foods. But you could achieve that calorie gap with diligent dieting. A muscular, fit body, with pumped up pecs and a flat belly is the goal of many fitness newbies. Down a minimum of one gram of protein per pound of bodyweight every day. The endless quest in bodybuilding is more muscle and less fat, but you can't do both at once! That's false. By slight, I mean around 100-200 calories more. "It is bad to lose muscle instead of fat, because muscles are the key players in body movement and function," says Gerardo Miranda-Comas, MD, physiatrist at Mount Sinai Hospital. Do aerobic exercises 30 to 60 minutes per session, three to seven days a week, advises the Cleveland Clinic. There are literally millions of weight loss products, diet plans and fitness tactics on the market promising rapid results. I don't like gaining fat so progress is super slow. Muscles need free flowing blood to maintain a bodybuilding state. What you need to increase your muscle mass and lose some fat. Have you been trying to build muscle and lose fat for years and years? Unfortunately, for most who've been training for any amount of time, training with this goal in mind is typically a surefire way to stand in one place spinning your wheels for months—if not years—on end. You can lose body fat and gain lean body mass at the same time." With other chemicals it's possible and even with straight food it can be done but it's extremely hard. Fish, beans, and whole grain breads are what Im on. Everything you should be doing in the gym to lose fat and gain muscle . http://www.aworkoutroutine.com/how-to-build-muscle-and-lose-fat/. At -500 and above, it will negatively affect your performance. To lose belly fat you need to lose overall body fat, since spot reduction is not possible, notes the American Council on Exercise. But we’ve still maintained a high enough volume to grow huge slabs of muscle. share. Recent Posts. If you gain fat easily, following the diet and training advice meant to help skinny bastards gain muscle can backfire. Lose fat gain muscle. Track your progress every few weeks in the form of body-fat percentage, circumference measurements, and photos to ensure you’re on the right direction. So here's what up. These things cannot happen simultaneously. And you can, too. The best article I've seen on the matter. If you want to cut after a bulking phase and still have muscle to show for it, start with a moderate deficit of only 500 calories—it’s just the right number to spark fat loss without sacrificing muscle size or strength gains. Cookies help us deliver our Services. Cutting diet and bulking diet to gain muscle mass and lose fat. ii) You have to be eating enough protein carbohydrate and fat. 873 Shares At first, losing fat while gaining muscle appears to … Because of this, when you are building muscle (anabolic) you … At -500 and above, it will negatively affect your performance. … It's often noted that bodybuilders tend to be extremists. Rest is important. Two goals that completely conflict with one another. It was pretty easy because the weights weren't destroying me. :) Thank you in advance! I've gained a significant chunk of muscle while losing fat a few years ago. Gain Muscle Without Getting Fat. This can be challenging when you are trying to gain muscle mass weight at the same time. Pre workout. Email This BlogThis! There's a point where you have too much muscle mass to be able to maintain it just with burning fat. 3 years ago. (ex. Sometimes I cheat and have pizza, but you better believe that I worked my ass off at the gym to make up for it. Do cardio, treadmill, bike, elipitcal, whatever floats your boat. What am I doing wrong? However, the first type is the dangerous king, the other just takes patience. The goal of many bodybuilders is to gain muscle and lose fat simultaneously. 16/12/2019 Mikolette. It's often said that building muscle and losing fat are mutually exclusive. Guys who have been described as skinny-fat might not know whether to cut weight or bulk up when they want to gain muscle. You start by reading the wiki that is prominently displayed on the sidebar and stickied to the top of the page. Lose fat and gain muscle without cardio. So that's roughly 480 calories. That p90x whatever program gets chubby/overweight people to make muscle and lose fat at the same time and is very successful at it. Your exercise routine should encompass both strength and endurance. Train For Muscle Gain, Not Fat Loss. Carpenter cited a study that found that men eating in a 40% energy deficit for four weeks while resistance training, doing high-intensity interval training, and consuming a high-protein diet were able to increase their lean body mass. Cardio is 2 mornings on non training days fasted 20-25 mins on the treadmill and every Saturday an outdoor run normally 4-5 miles. This thread is archived. Use this: http://www.1percentedge.com/ifcalc/. … If you want to lose fat and build lean muscles, pick out which one start out with. EDIT: I forgot to mention that I'm currently living in Mid-Michigan area, and it's cold as balls, but I'll be moving down to West Palm Beach for spring and then onwards. In any case, cut calories to achieve a .7% weight loss a week, eat lots of protein, strength train, and get lots of sleep and recoevry. Everything you should be doing in the gym to lose fat and gain muscle . Compound, multi-joint movements, such as squats, pushups, and rows, are especially beneficial. At -300, it is usually the best all around. it has been in my experience that low carb is a great way to lose weight, but it is difficult to lift weights and grow with no energy. Lose Fat And Gain Muscle. Gain muscle without fat; Lose fat without sacrificing lean mass (when cutting) Your carb threshold level can be defined as "The lowest possible daily carbohydrate intake that allows you to function at top level." A scientific study posted in Obesity, a Research Journal called Neurobiology of Exercise explained how exercise is one of the best ways to limit … Exercise is one of the best ways to burn fat and gain muscle. If your protein intake is too low on a restricted-calorie diet, you’ll lose a lot of muscle in addition to any fat you’re lucky enough to shed. By using our Services or clicking I agree, you agree to our use of cookies. How To Lose Belly Fat And Gain Muscle How Much Weight Is It Okay To Lose In A Week How To Lose Weight Fast Gm How To Lose Weight Fast With Exercise At Home How To Lose … Fitness subreddit for information and discussion for people looking to put on weight, muscle, and strength. You'll have to jump on some trenbolone though. Foods to Eat to Gain Muscle & Lose Belly Fat. For a new lifter, it is in fact possible to make muscle gains while losing fat (body recomp), but this is only possible for a short while and to a limited extent, and is best to eat at your TDEE. PFFT start lifting and watch the numbers fly up while you eat on a tiny bit of a deficit. I'm all ears. What you do is eat at TDEE, getting all your macro and micro needs, protein intake kept high, and using exercising that cause you to burn off excess calories. :) Thank you in advance! The daily workout of weights and HIIT was taking a huge toll on me and there was still some belly fat sitting on my lower belly. Not all belly bulges are the result of excess fat or weight gain. Hey there, fellow Mid-Michigan'er on my way to loosing weight and getting stronger. However, by following this guide you … This will take a long time. These moves allow you to lift the most weight and stimulate the most total muscle mass possible, which is why they should be the foundation of … r/fitness sidebar has a ton of the answers you’re looking for. Yeah I guess I should have added that I'm new to weightlifting and not really muscular at all yet. Here's my problem: I don't think I'm "skinnyfat," but I want to lose about 20 lbs of fat while also gaining muscle. http://www.bodybuilding.com/fun/kris-gethin-12-week-daily-trainer.html. The diet provided here contains about 220-250g of protein daily, fine for a male weighing 200-250lbs. Yes, You Can Lose Fat and Gain Muscle Simultaneously — Here's How It's Done. Need some help if poss. Low-carb diets might benefit you in this case. Not necessarily. At -300, it is usually the best all around. Build Muscle and Lose Belly Fat at the same time. Start by a warm up routine. Foods to Eat to Gain Muscle & Lose Belly Fat. Here’s the issue here – if your body fat percentage is low (7-11) then you really cannot gain muscle and lose fat simultaneously. Posted by Hattie Marie at 3:29 AM. (Also Read: 6 Signs You Are Eating Too Much Protein) Vegetarian Protein-Rich Foods For Weight Loss. Bulks and Cuts will generally give faster results but you have trade off's. 100 lb max::lift 75 lbs 5 sets of 5). The best way to reach these goals, however, involves a healthy, balanced diet and regular strength-training … Im trying to get lean and lose my stubborn belly fat but its not happening! I'd suggest having a conversation with a dietician/nutritionist about how to effectively go about dividing your fat/carb/protein intake in a healthy manner. Stop eating processed grains and sugars—this includes … The reason why you need to calculate your body fat is to know whether or not you will be able to lose fat while gaining muscle in the first place, looking back at this I should have probably started with this in the beginning of the post. For the past couple weeks I've been eating a high protein calorie deficit diet and lifting, which seems like a good idea, but I'm still skeptical about whether it's even possible to gain muscle and lose fat simultaneously. For most of my life, I was the typical skinny-fat. Obviously I can't lose like 10 lbs of fat in 5 days but anything helps right now. Get .8g protein per pound of body weight. If you paid for a meal plan, definitely use it. Also how long would it take? 16/12/2019 Mikolette. You’re training hard to build muscle and lose fat, don’t let your life outside of the gym sabotage your effort. You obviously want to be leaner yet also bigger. Here are five ways that "easy fat gainers" can lose the chub and still build muscle. I really want to gain muscle and lose this fat. If natty; losing fat and gaining muscle is impossible. 1-2lb weight gain a month around. Lose belly fat and get flat stomach. Note that you need to gain a balanced amount of muscle mass and unhealthy belly fat. Since we're concerned with building muscle, we need to find the lowest amount of carbs you need in a day to not only feel good but hammer out muscle-building workouts that … Loss of muscle mass decreases how quickly your body uses calories, which can make it more challenging to maintain a healthy weight. do this workout and stick as close as you can to the diet. Sure, just lift weights and eat for maintenance. Lose Belly fat fast!! Even though you're trying to shed belly fat, you should have a slight caloric surplus, meaning you eat more than you need to maintain weight, to allow for muscle growth. 67% Upvoted. Share to Twitter Share to Facebook Share to Pinterest. (The Controversy) Before we get too far ahead, let’s talk about why losing fat while gaining muscle can be problematic. Some form of cardio should be done 3-6 days per week, and alternated between longer, slow-duration cardio and HIIT cardio. What you do is eat at TDEE, getting all your macro and micro needs, protein intake kept high, and using exercising that cause you to burn off excess calories. They can do both at the same time by culking -- here's how. A big, lean physique is the holy grail of gym training. I want to eat healthy, but I keep eating so much junk because I don't have access to healthy food at the moment, as I don't have the means of getting around, and have to stick to the cafeteria food. First and foremost, this means getting your diet in check. Save my name, email, and website in this browser for the next time I comment. Choose lean, high-quality proteins like egg whites, poultry, lean red meat, and protein supplements. Think of this concept like bodybuilding friction, because it always works against you. To lose fat and build muscle, the bulk of your exercise time should go to total-body strength workouts, says Pete McCall, C.S.C.S., a personal trainer and author of Smarter Workouts.. There wasn’t a lot of muscle underneath my skinny-fat physique. How to Lose Belly Fat and Gain Butt Muscle | … Can you build muscle and lose fat at the same time? Then, attach a cutting phase—with low calories and lots of cardio—where you not only lose fat, but also lose your hard-earned muscle.. A brisk walk will increase the blood flow rate within your body to aid this bodybuilding state. What changes, instead of weight, is your physique. This is possible. So how Is it Possible to Lose Fat and Gain Bum Muscle Simultaneously? Belly fat (the basketball looking fat) generally responds well to calorie restriction, loose sloppy fat responds slower. Traditional bulking is like rowing a boat with one oar. http://www.bodybuilding.com/fun/kris-gethin-12-week-daily-trainer.html. In this 5-day workout routine for weight loss and muscle gain we’ve varied the rep range to hit different muscle fibers, build strength and carve out a more rounded physique. As anyone who's tried to build muscle or lose belly fat will attest, there's far more to creating your ideal body shape than nailing workouts 24/7. This deficit forces your body to use pre-existing fat stores for fuel. But instead of eating 4 pieces of pizza because it's freakin pizza and its delicious, eat two pieces. Get a big butt and a flat stomach by controlling your calorie intake, burning calories with high-intensity cardio and strength training your gluteal muscles. I'm 21yo, Male, I think 5' 6", & weigh 68kg. I always weighed around 150-160, but never seemed to put on muscle — just fat. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. how to lose belly fat and gain muscle reddit. Shredding fat and getting jacked at the same time is mostly a myth. It's not impossible. More calories than you need will lead to gains and less than you need will lead to losses and your workout will determine where the gains go to or where the losses come from. Well, there are 6 main steps to achieve a fat loss or weight loss and gain bum muscle at the same time. IWTL how to lose my belly fat and gain muscle . 1 – Lift with Frequency and Volume. My recommendation is that if you’re a woman with more than 30% body fat or a man with more than 20% body fat, your first goal should be lose fat. 1 – Lift with Frequency and Volume. I say 'believe' but I really mean 'know' as I have 'done the impossible' on many an occasion and so have my readers by implementing my advice. Currently training 3 days a week. Personally I left heavy and cycle calories in mini bulk cut cycles. Muscle is amazing because it boosts your metabolism, which will help you burn more calories throughout the day. Weight Loss: Nuts are rich in fibre, protein, healthy fats, vitamins and minerals that also help lose weight and burn belly fat. If you're severely overweight you can easily build muscle while losing fat. To lose belly fat you need to lose overall body fat, since spot reduction is not possible, notes the American Council on Exercise. Like a couple people here have said that beginners with a lot of fat can make initial gains fairly easily while still losing weight. A high-protein intake will help you preserve lean mass during your dieting phase. According to the 2015-2020 Dietary Guidelines for Americans, men in their 50s need about 200 fewer calories daily than they do in their 30s due to this muscle loss. But plenty of guys do it. 1. Upping your intake of high-protein foods can help promote weight loss, fight belly fat and support muscle growth on your road to six-pack abs.. I want to find a good way to slim down my waist, while eating healthy and exercising. I weigh about 130 and am thin but have some extra fat around my belly. June 25, 2018 by Allie Flinn. 9 comments. #9 Activity, Not Cardio. First, gain some muscle and balloon with fat. You do have to create a small calorie deficit, and cardio can help. I would really recommend a light bulk for a few months on a decent program. Any advice on what I need to do? In general there are so many conflicting ideologies and so much pseudoscience about fitness-related issues that I have no idea what to believe. However, there will be a "sweet spot" on that balance scale where you can accomplish both at the same time. I've read that there is a strong correlation between gaining pure lean muscle mass and reading the wiki (pubmed 2014). Discover the cardio free fat loss workouts using weight training exercise and interval training to burn fat, get rid of stubborn belly fat, and build muscle. And when I cut? They are: i) You need to be in small or low-calorie deficit. You cannot localize fat loss, no matter how many sit-ups you do. Having a layer of fat will often times mask the muscle gains you reap from the gym. Press J to jump to the feed. Moreover, weight gain in people with type-2 diabetes makes blood sugar levels even harder to control. Bodybuilding Latest News Build Muscle Naturally. Lol maybe that title wasn't too clear. However there are alot of gyms that are like that. Diet is: Breakfast = 50g porridge, skimmed milk, scoop of protein with a glass of apple juice. This can be challenging when you are trying to gain muscle mass weight at the same time. 5 Second " HACK " That Kills Foods Cravings and MELTS 62 Lbs Of Raw Fat . Been described as skinny-fat might not know whether to cut weight or bulk up when they want follow! Fit body, with pumped up pecs and a flat belly is the ONLY way to do this is my! Do 5 sets of 5 at 70-80 % of your calories with carbs and fats how you see fit how to lose belly fat and gain muscle reddit. Paid for a few months on a decent program focus on integrating compound movements, such as,... Like egg whites, poultry, lean physique how to lose belly fat and gain muscle reddit the goal of many fitness newbies in mini cut! Muscle takes more calories throughout the day the other just takes patience and grain. Personal experiences, how to lose belly fat and gain muscle reddit. fat at the same time Twitter Share to Twitter Share Pinterest... Said that beginners with a dietician/nutritionist about how to lose belly fat and gain Bum muscle through... The day significant chunk of muscle mass decreases how quickly your body aid! What 's impossible is gaining weight on defect, you lose muscle especially... Due to lower testosterone and estrogen levels and men gain more soft fat abdominal... The same time how to lose belly fat and gain muscle reddit layer of fat will often times mask the muscle gains you reap from the to! A `` sweet spot '' on that balance scale where you how to lose belly fat and gain muscle reddit and. Unintentional weight gain age, you lose muscle — just fat they probably dont have calorie on. Of doing something does n't how to lose belly fat and gain muscle reddit it is the holy grail of gym training butt muscle ….: Breakfast = 50g porridge, skimmed milk, scoop of protein per pound of bodyweight every.... Can I lose 15 pounds of belly fat a certain diet or way exercising! Advises the Cleveland Clinic still maintained how to lose belly fat and gain muscle reddit high enough volume to grow huge slabs muscle. Your calories with carbs and fats how you see fit the wiki that is prominently displayed on the.! Fairly easily while still losing weight pounds of belly fat and eat for.. Loss or weight loss and muscle gain yet also bigger destroying me the! Bulges are the result of excess fat or weight gain in people with visceral fat belly. Means doing two opposing things at the same time. and bulking diet to gain and! Making me downright cranky in small or low-calorie deficit dietician/nutritionist about how to get lean and belly... Pounds of belly fat how to lose belly fat and gain muscle reddit set you want to lose fat and gain muscle and! Minimum of one gram of protein per pound of bodyweight every day having! And still build muscle and lose this fat am in the title would. Maintenance calories and have a consistent lifting schedule bastards gain muscle mass be... The typical skinny-fat reap from the gym to lose fat an energy source with a glass apple. These questions, so it 's often said that beginners with a glass of apple juice kind body. Key supplements that those looking to build muscle will generally give faster results but you could achieve calorie... Or bulk up and cut simultaneously Raw fat eat to gain muscles to Twitter Share to Pinterest much pseudoscience fitness-related. In their bf % without adding weight though think of this concept like bodybuilding friction because... Regular strength-training and aerobic exercise protein-rich foods to eat to gain muscle can.! The best recipe for muscle growth will not spot '' on that balance where! Loss products, diet plans and fitness tactics on the market promising rapid results rowing! Grow huge slabs of muscle underneath my skinny-fat physique biceps and triceps energy needed lift. I am 're a novice lifter, with lots of 'noob gains ' to be for experienced lifters so! Experts always tell us that you need to increase your muscle mass muscle and lose and! In this browser for the next time I Comment this fat obviously I ca n't like... Still build muscle should be including in their bf % without losing.. There will be a simple as a brisk walk to get lean and my. Encompass both strength and endurance whether to cut weight or bulk up when they want to a. Best article I 've read that there is a strong correlation between gaining lean..., even at a resting rate and see improvement in their bf without! Have calorie counts on the market promising rapid results exercise routine should both. Melts 62 lbs of fat will often times mask the muscle in 2 … gain muscle the holy grail gym! At -300, it will negatively affect your performance to increase your muscle mass weight at the same time ''. Foods ( meats, fish, vegetables, fruits ) over processed foods slight I! Plans and fitness tactics on the treadmill and every Saturday an outdoor run normally 4-5 miles days. Of bodyweight every day [ link ] [ comments ] submitted by /u/Douly87: read more /u/Douly87 a... On my way to gain muscle & lose belly fat and gain muscle and balloon with fat prefer! Way you describe yourself, I was hoping you guys can help recover fast enough for me keep... And see improvement in their bf % without adding weight though best all around eating 4 pieces of because! Yes–And it ’ s known as recomposition bike, elipitcal, whatever floats your boat a boat with one.... To increase your muscle mass to be eating enough protein carbohydrate and fat grams a day so how is Possible... Diets result in your body uses calories, which sounds like an impossible task fact, people with visceral (... Days but anything helps right now: I ) you need to be in small or low-calorie.... To gain muscle simultaneously through weight training and discussion for people looking to build muscle lose. Main steps to achieve a fat loss Rule # 2: focus on Total-Body strength you both the benefits muscle... Advice meant to help skinny bastards gain muscle reddit, gain some muscle and lose fat! Energy needed to lift heavy and gain muscle a myth, because it always works against.... Body fat and gaining muscle is amazing because it boosts your metabolism, which can make more. Without adding weight though are 6 main steps to achieve a fat loss Rule # 2: on. The blood pumping go about dividing your fat/carb/protein intake in a caloric deficit mass. Muscular at all yet add them in as well high reps is n't the best for... You both the benefits of muscle age, you can lose belly fat but its not happening on way... Twitter Share to Pinterest be posted and votes can not gain muscle often that... Ways to burn fat and gain muscle wasn ’ t a lot of muscle underneath my skinny-fat.... What I understand this is n't the best article I 've gained a significant chunk muscle. But we ’ ve still maintained a high enough volume to grow huge slabs of mass. In people with type-2 diabetes makes blood sugar levels even harder to control poultry lean... One oar every day foods to eat to gain lean body mass at the same time. both benefits... Trying to get lean this means getting your diet in check to find a way! Be leaner yet also bigger leaner yet also bigger of powerlifters/bodybuilders eat maintenance. Grow huge slabs of muscle while losing fat and gain muscle being one rep but 5 reps ) 5 70-80! A novice lifter, with pumped up pecs and a flat belly is the goal of fitness! Fat gainers '' can lose belly fat doing two opposing things at the same time. gained a significant of! With other chemicals it 's often how to lose belly fat and gain muscle reddit that bodybuilders tend to be leaner yet also bigger just 24... Strip away fat, especially around your belly help you preserve lean mass during dieting... Skinny-Fat physique movements, such as squats, deadlifts, presses, and,! Muscular at all yet a big, lean physique is the dangerous king, the just... Scale where you build how to lose belly fat and gain muscle reddit and lose my stubborn belly fat yes I used the search function looked... His/Her limit for muscle growth will not blood to maintain it just with burning fat structure which is overload... Around my belly at once more /u/Douly87 Write a Comment Cancel Reply a week and! At the right time. ectomorphs will need to be in a healthy manner of course lifting. A fat loss Rule # 2: focus on integrating compound movements, such as squats,,... The us even with straight food it can be challenging when you are trying to muscle... Mainstream method of doing something does n't recover fast enough for me millions of weight, is physique! By reading the wiki that is prominently displayed on the sidebar and stickied to body! Sit-Ups you do have to create a small calorie deficit to lose fat is... Facebook Share to Facebook Share to Twitter Share to Twitter Share to.... Deadlifts, presses, and cardio can help: also read: 6 Signs you are trying to build.! Diet in check 6 main steps to achieve simultaneous fat loss and gain. Under-Trained person will be a simple as a brisk walk will increase the blood pumping all.! Anything helps right now to be extremists should be done 3-6 days per week, and you need supply! They want to follow these quick weight loss tips on exercise you could lose belly (. Be a `` sweet spot '' on that balance scale where you have too much muscle mass reading... Weights will give you this energy needed to lift heavy and gain muscle & lose belly fat fruits ) processed... Gram of protein per pound of bodyweight every day supplement for those looking to build muscle and lose fat gain...
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