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  1. #1
    Registered User WeeMizzle's Avatar
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    WeeMizzle is offline

    WM's Log (Intermittent Fasting / 4 day split) - Start Date 18th of Feb 2013

    STATS:

    Age: 28
    Height: 5'9
    Weight: 75kg
    Bodyfat: ~16%
    TDEE: 2437

    Goal: Maintain weight but reduce bodyfat. I'm getting married in November and would like to look as sharp as possible.

    Workout days I aim to hit TDEE.
    Rest days -10%

    Feeding Window 12am - 8pm
    Training 7:30am, 4 days a week.

    I've calculated my macros today, which are as follows:
    Calories: 2490g
    Protein: 203g
    Carbs: 273g
    Fat: 60g

    The food I ate included the following:

    Meal #1
    Wholemeal Pasta (200g)
    2 x Chicken Breasts
    1/2 can Mixed Beans
    1/2 can Chick Peas

    Peanut Butter Sandwich (2 slices of wholemeal bread)
    Handfull of Almonds

    Protein Shake

    - First time I tried this today and I felt sick. I had to go for a walk. Feel better now but it was a lot of food.

    Meal #2
    Banana
    Oats (1 Cup) cooked in trim milk.

    Meal #3
    2 x Chicken Breasts (I'll try other protein sources but this is all I have tonight)
    Cottage Cheese (1/2 pot)
    Broccoli


    Lifts:

    Barbell Squat 3 x 8 reps 35kg
    Romanian Deadlift 3 x 10 reps 35kg
    One Leg Seated Press 3 x 15 reps 35kg
    Barbell Ab Roll Out (Medicine Ball) 3 x 10 reps

    I'm concentrating more on form than weight for now. Took some videos below. Sorry the angle of the camera wasn't great.

    Squat: www(dot)youtube(dot)com/watch?v=FeYpaOGo5io&feature=youtu(dot)be
    Romanian Deadlift www(dot)youtube(dot)com/watch?v=N6FJuGmyLTw&feature=youtu(dot)be



    Looking forward to tomorrow.
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  2. #2
    Registered User WeeMizzle's Avatar
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    WeeMizzle is offline
    Ok good day at the gym today. I had a decent workout:

    Barbell Bench Press 3 x 8 reps 45kg
    Bent Over two-DB row 3 x 8-10 reps. Did 9kg for the first two sets then 10kg on the last.
    DB one arm shoulder press 3 x 12 reps. 12kg. Failed on the last set at 10 reps.
    Underhand pull-ups. Just tried to do the max in 3 sets, 7, 5, then 3.

    Food wise was pretty much the same as yesterday however I didn't feel sick after my first meal.

    Meal #1
    Wholemeal Pasta (200g)
    2 x Chicken Breasts
    1/2 can Mixed Beans
    1/2 can Chick Peas

    Peanut Butter Sandwich (2 slices of wholemeal bread)
    Handfull of Almonds

    Protein Shake



    Meal #2
    Banana
    Oats (1 Cup) cooked in trim milk.

    Meal #3
    Tuna
    Cottage Cheese (1/2 pot)
    Broccoli
    Large Sweet Potato

    Calories: 2690g
    Protein: 203g
    Carbs: 310g
    Fat: 80g

    Rest day tomorrow. I plan to consume plenty of vegetables, protein, fat, but reduce the carbs; I'm only going to consume a peanut butter sandwich and 1 cup of oats. Aiming for around 150g.

    Any feedback welcome.
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  3. #3
    Registered User WeeMizzle's Avatar
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    WeeMizzle is offline
    Ok so rest day today and it was needed. My legs are aching as well as my chest.

    I forgot to mention that I cycle to and from work. Its roughly 7.6 miles (12km) each way, so I'm cycling 76 miles per week. Its London though so its at a slowish pace for 40% due to traffic.

    Here are my macros for the day. I've left some room as I have a business event tonight and will have a few beers.

    Cals: 2,036g
    Carbs: 192g
    Fat: 61g
    Protein: 167g

    I reckon with a couple of beers the daily cal's should go up to roughly 2400-2500.

    I'm finding socialising a hard decision some times. I worry that all this hard work through out the week will go out of the window after a few beers but I think its equally important to attend social business events. Hopefully I can just adjust my diet to fit these in every few weeks.

    Workout tomorrow morning, will post results in the PM.
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  4. #4
    Registered User WeeMizzle's Avatar
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    WeeMizzle is offline
    Gym was pretty good this morning but I feel tired today. It was the first time doing dead lifts (completed 3 x 8 at 45kg). I'll post my workout when I get home.

    IF is going well, I feel like I get a lot more done at work in the mornings. The hunger was noticeable this morning, a result of the beers I had last night before my feeding window finished. I'm glad I went to the business event rather than missing it due to my diet...good times all round.

    Here are my macros for the day:

    Cal's: 2843g
    Protein: 178g
    Carbs: 345g
    Fat: 86g

    I'll try and get some front + back pictures up on this log too.
    Last edited by WeeMizzle; 02-21-2013 at 09:45 AM.
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  5. #5
    Registered User WeeMizzle's Avatar
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    WeeMizzle is offline
    Here was my workout today:

    Barbell Deadlift 3 x 8 reps. 45kg.
    Dumbbell Lunges 3 x 15 reps. 12kg.
    Seated Leg Curl 3 x 12 reps. 10kg (first 2 sets) then 11kg last set (fail).
    Leg Exstensions 3 x 12 reps. 12kg (first 2 sets) then 13kg last set (fail).

    Workout number 4 tomorrow then 2 days of rest.
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  6. #6
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    I'll be lurking. where do you live btw? uk? you have plenty of time to get cut up so im sure you can accomplish your goals.
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  7. #7
    Registered User WeeMizzle's Avatar
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    WeeMizzle is offline
    Yeah, in London. It's very cold here but probably not as cold as where you are (NY?)


    Good workout this morning, I'll post the particulars tonight. I've cycled each day this week as well (roughly 120km in total).

    Hitting my macros consistantly this week and it feels good. Today was like this:
    Cals: 2,786g
    Carbs: 291g
    Fat: 77g
    Protein: 193g

    I'm going home after work to a chicken pasta meal with the wife to be. Should get me hitting my macros nicely if just over.
    I'm feeling really tired. Not sleep wise, but my body just feels sore. Guess this is just the result of the first week in training.
    Weekend ahead, which will be resting. I need to concentrate though as I tend to slip on the weekends with my diet. Going to aim for high protein, fat, medium carb's, and roughly 2400 calories for both days. I've got a friends birthday so will have some beers on Sunday. I'll keep track of it anyway and post both Sat + Sun. Monday morning is my first week weigh in so I'll post the results. Not sure what to expect just yet.
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  8. #8
    Registered User WeeMizzle's Avatar
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    WeeMizzle is offline
    Here was my workout this AM:

    Standing Military Press
    3 x 8 reps - I used the 20kg bar as I couldn't get access to the barbell. Found 3 sets of 8 fairly ok, look forward to pushing this next time.
    Pull-Ups
    3 x max: managed 6, 5, then 2 and a half. This is easily the toughest exercise I've done this week.
    Incline DB press
    3 x 12 reps. 16kg. I failed on the last set at 11 reps.
    Seated Cable Rows
    3 x 12 reps: 28kg/28kg/31kg

    Had an excellent chicken pasta with a glass of red. Macros are hit. Time for a weekend of rest and good dieting.
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  9. #9
    Registered User WeeMizzle's Avatar
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    WeeMizzle is offline
    I had a quality 10 hour sleep last night, and my body feels a lot better today. Thought I ate reasonably well today but my cal's were maybe a little high? Carbs, fat, and protein were ok though....

    Here were my macros:

    Cals: 2620g
    Carbs: 231g
    Fat: 82g
    Protein: 206g
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  10. #10
    Registered User WeeMizzle's Avatar
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    OK so diet was not great today however I finished well. I went to an Indian restaurant for lunch and had moderate carbs, medium to high amount protein, and medium fats. I then went to a friends birthday where I had 3 pints of beer. Came home and had:

    1/2 tin of tuna
    1 piece of wholemeal bread
    100g fine green beans
    200g of mixed beans in chilli sauce

    Desert was
    Greek Yoghurt
    Blueberries
    Drizzling of Honey

    Quite hard to judge but I reckon my macros for today were:

    Cals: ~2000g
    Carbs: ~180g
    Fat: ~60g
    Protein: ~100g

    Weigh myself tomorrow morning will post the results.

    Looking forward to week 2.
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  11. #11
    Registered User WeeMizzle's Avatar
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    WeeMizzle is offline
    WEEK 1 Results:

    Weight 74kg (1 kg loss since Feb 18th)

    Workout this morning:

    Barbell Squat 3 x 8 reps 40kg (5kg gain)
    Romanian Deadlift 3 x 10 reps 40kg (5kg gain)
    One Leg Seated Press 3 x 15 reps 40kg (5kg gain)

    Overall I'm happy. I've lost 1kg, plus I managed to gain 5kg on all my lifts compared to last Monday.

    Good progress but I want to keep it moving.

    Todays macros:

    CALS 2919g
    Protein: 183g
    Carbs: 354g
    Fat: 91g
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  12. #12
    Registered User WeeMizzle's Avatar
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    WeeMizzle is offline
    Workout this morning:

    Barbell Bench Press 4 x 8 reps, 35kg + bar. 8/8/6 pause then 2/4 pause then 4.

    I've been using the machine that lets you roll it onto the clips, sorry I don't know the name. I'm keen to use the bench but its always got someone on it. Am I better using dumbbells?

    Bent over 2 DB row 4 x 12 reps
    12 (10kg)/12 (10kg)/12 (10kg)/12 (12kg)

    DB one arm shoulder press 4 x 12 reps
    12/12/10/9 12kg

    Pull ups (underhand) 4 x fail
    6/3.5/2.5/1.5

    Macros for today:
    Cals: 2918g
    Protein: 197g
    Carbs: 394g
    Fat: 61g

    I'm thinking of investing in BCAA's this week. I've done some research and heard that they make a difference if you train fasted like I am. I'm also going to invest in some new protein, most likely Gold Standard, some multi vitamins, and fish oil. If anyone has some advice please let me know.

    Cycling is going well. Still doing roughly 24km per day.
    Working out tomorrow morning as well as Thursday (4 days in a row) as I have other stuff in the evenings.
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  13. #13
    Registered User WeeMizzle's Avatar
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    Here is a photo of my upper body just before I started this transformation.
    Attached Images
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  14. #14
    Registered User WeeMizzle's Avatar
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    I started this transformation with my TDEE calculated at around 2500 but I think this is too high. I weighed myself again this morning and was around the 75kg mark so I decided to re-calculate it and I get a figure of around 2200.

    Going off this I'm going to aim for +10% on workout days (around 2400 calories), and -20% on rest days (around 1800 calories).

    Good workout again this morning. Will post results + macros later today.
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  15. #15
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    WeeMizzle is offline
    Workout this morning:

    Barbell Deadlift 2 x 8 reps. 45kg (80), 50kg (8).

    DB Lunges 4 x 15 reps. 12kg.

    Seated Leg Curl 4 x 12 reps. 11kg (3 sets), 12kg (10, failed on the last 2).

    Leg Exstensions 4 x 12 reps. 13kg (3 sets), 14kg (1).

    Macros:

    Cals: 2574g
    Carbs: 327g
    Fat: 70g
    Protein: 180g

    Think those macros look a lot better. Final workout tomorrow for the week.
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  16. #16
    Registered User WeeMizzle's Avatar
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    Workout this morning:

    Standing Military Press 4 x 8 reps (25kg).
    8/8/6/5 - found this hard. Looking forward to trying to reach 4 full sets next week

    Pull-ups 4 sets to fail
    5/3/2.5/2.5. Felt weak, hopefully this exercise improves.

    Incline DB press. 4 x 12 reps (16kg)
    12/12/12/12

    Seated cable rows
    3 x 12 reps (31kg)
    1 x 12 reps (33kg)

    Macros Today
    C: 2550g
    P: 163g
    C: 320g
    F: 61g

    Next up, 3 days of REST!
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  17. #17
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    Rest day today, nice and easy.

    Macros for today:

    C: 1832g
    P: 165g
    C: 142g
    F: 72g

    Its been a while since I posted what exactly I was eating, so here is todays:

    Broke fast at 1pm.

    Chicken Breast 100g
    Tilda Brown Basmati 125g
    Green Beans 100g
    Handfull of Almonds
    Greek Yoghurt 0% 170g
    Warburtons Wholemeal bread (2 slices) w/ Peanut Butter
    2 scoops of 100% whey
    Metcalfe Skinny Popcorn
    Porridge Oats 90g cooked in trim milk

    Dinner will be 1/2 a tin of tuna with 100g of steamed broccoli.
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  18. #18
    Registered User WeeMizzle's Avatar
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    WeeMizzle is offline
    Rest day again today. Developed a bit of a cold so glad I have rest days today and tomorrow. Hopefully will be right by Monday.

    Macros for today:
    C: 2160g
    P: 164g
    C: 149g
    F: 99g

    Macros a little bit higher today. I've seen all these posts about Ben and Jerry's and when I walked past them in the supermarket I couldn't help but grab a small pot. Tasty stuff. I'm still well under maintenance so no biggie.
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  19. #19
    Registered User WeeMizzle's Avatar
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    Macros for today:

    C: 2200g
    C: 137g
    F: 96g
    P: 191g

    Again, a little higher than what I was aiming for but I am feeling a bit sick so I'm not overly keen to be that far under maintenance.

    Going to rest up for the rest of the evening and hopefully feel well enough for the gym tomorrow morning to start week 3.
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  20. #20
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    WeeMizzle is offline
    Jumped on the scales this morning and weighed in a very slim 72kg! This is about 3kg less since my initial weigh in on the 18th of Feb.

    Macros for today:

    C: 2622g
    C: 328g
    F: 69g
    P: 176g

    I'll see how much I weigh at the end of week 3 and decide where to go from there. I want to put on some muscle so might adjust my calories on work out days and rest days.

    I'lll post my workout this morning once I'm home.
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  21. #21
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    WeeMizzle is offline
    Workout This Morning:

    Barbell Squat
    45kg x 6
    50kg x 6
    52.5kg x 6

    Romanian Deadlift
    45kg x 8
    45kg x 8
    50kg x 8

    One Leg Press - really struggled on this today.
    45kg x 12 (per leg)
    45kg x 12 (per leg)
    45kg x 12 (per leg)

    Plank
    3 x fail
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  22. #22
    Registered User WeeMizzle's Avatar
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    WeeMizzle is offline

    Thumbs up

    Workout this morning:

    Barbell Bench Press
    45kg x 6
    55kg x 6
    55kg x 6

    Bent over 2 DB row
    12kg x 10
    12kg x 10
    14kg x 10

    DB one arm shoulder press
    12kg x 10
    14kg x 10
    16kg x 6 (fail)

    Underhand pull ups
    5
    3.5
    2.5

    Macros for today:

    C: 2679g
    C: 354g
    F: 62g
    P: 162g

    Rest day tomorrow.
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  23. #23
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    WeeMizzle is offline
    Rest day.

    Macros for today:

    C: 2067g
    C: 154g
    F: 84g
    P: 164g
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  24. #24
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    Enjoyable so far. Ill be keeping track. I do IF with 3 days training a week
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  25. #25
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    WeeMizzle is offline
    Originally Posted by jmont88 View Post
    Enjoyable so far. Ill be keeping track. I do IF with 3 days training a week
    Cheers Jmont.

    Thought I should post what I ate today, will try this at least once a week to give everyone an idea of what is going down the pie hole.

    Broke fast at 12:30pm (Rest Day)

    2 Roast Chicken Breasts
    1 Tomato
    1 Avocado
    Cottage Cheese (100g)

    Peanut Butter Sandwich (Wholemeal Bread)

    Protein Shake (2 Scoops)
    Greek Yoghurt (170g tub)

    Oats (1 Cup)
    Banana
    2 Mandarins

    Green Beans (100g)
    Last edited by WeeMizzle; 03-07-2013 at 10:15 AM.
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  26. #26
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    Made a bit of a rookie error this morning. I always thought the bar was 15kg, not 20kg. It wasn't until I was checking my form with my sister this morning that she said I was lifting 60kg DL not 55kg. Always learning.

    Workout this morning:

    Barbell Deadlift
    60kg x 6 x 2

    DB Lunges
    12kg x 15 x 3

    Seated Leg Curl
    13kg x 10
    14kg x 10
    15kg x 10

    Leg Extensions
    12kg x 10 x 2
    13kg x 10

    I'm still cycling to work everyday but never write it down. I'll include it each day. 90 minutes (24km) today.

    Macros for today:

    C: 2752g
    C: 346g
    F: 63g
    P: 190g

    Last workout day tomorrow. Looking forward to it.
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  27. #27
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    WeeMizzle is offline
    Workout this morning:

    Pull Ups
    6, 5, 4.5

    Standing Military Press
    35kg x 6 x 3

    Incline DB Press
    18kg x 10 x 1
    20kg x 10 x 1
    20kg x 8 (fail)

    Seated Cable Row
    36kg x 10 x 2
    38kg x 10 x 1

    Macros for today:

    Blew out a little bit as I went to a movie with the fiancee and couldn't resist a small Haagen strawberry cheesecake tub. Damn it was tasty though. We went to see Side Effects. Quite good.

    C: 2967g
    C: 388g
    F: 67g
    P: 193g

    Weekend ahead, both are rest days. Going to do some painting, watch the cricket and football, and nail 2 days of good dieting.
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  28. #28
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    Good rest day today. Macros hit nicely. Just about finished painting the bedroom too.

    Macros for today:

    C: 1994g
    C: 114g
    F: 86g
    P: 178g

    Broke fast a bit later today, around 1pm.

    6 Scrambled Eggs
    2 Slices of Wholemeal Bread
    2 Slices of Cheese

    Smoothie (2 scoops of protein, milk, and banana)
    Greek Yoghurt 170g
    Almonds, handfull

    Green Beans 100g
    Lamb Steak with Mint Glaze
    1 Slice of Wholemeal Bread
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  29. #29
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    WeeMizzle is offline
    Painting tick.
    Macros tick.
    Good weekend tick.

    Macros for today:

    C: 2024g
    C: 122g
    F: 87g
    P: 177g

    Back to it tomorrow. Beginning week 4. Looking forward to weigh in. I'm hoping for around 72kg'ish.
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  30. #30
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    WeeMizzle is offline
    Ok so beginning of week 4 today and I'm going to post results each day so you can see the improvements I've made. These gains are larger than normal but I started small to concentrate on form.

    Weighed in this morning: 72.4kg (a drop of roughly 2.4kg since I began)

    Barbell Squat
    60kg x 6
    60kg x 6
    65kg x 6
    65kg x 6
    Results: 30kg gain in 4 weeks

    Romanian DL
    60kg x 8
    60kg x 8
    65kg x 8
    65kg x 8
    Results: 30kg gain in 4 weeks

    One Leg Press (per leg)
    40kg x 15
    42.5kg x 15
    45kg x 15
    Results: 10kg gain in 4 weeks

    Hanging Leg Raise
    8, 5, 4.

    Cardio: 90 minutes / 25km

    So overall very happy. I'll post todays macros later.
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