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Wow. You can't really gain muscle and lose fat at the same time very effectively. Look for a 5x5 routine and get your diet in order. Start with the stickies in here and Diet/Supp and 7 habits of effective nutrition. Also look into west side for skinny bastards for a workout routine.
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Well the factory's are closing and the army's full
I don't know what I'm going to do
But I've come to see in the land of the free
There's only room for a chosen few
