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Woke up early this morning, hit glutes with Morgan, and took a cold shower after 💪🏼 😁🔐✅✅✅✅✅ One thing I will continue after this challenge are the cold showers, especially after my workouts. It feels amazing!

If you guys are planning on having a little cheat on Thanksgiving. It is totally OK to go a little bit lower calorie couple days before and after and get in some extra workouts to offset the surplus. Remember, it’s not about just one meal or one day. It’s about your total weekly energy, expenditure, and consumption. This is why you can have a 500 cal deficit five days in a row and gain it all back in one day. 1 pound of fat loss requires a calorie deficit of 3500 cal. Which should be done by accomplishing a 500 cal Duff per day for seven days. So with that being said, you can totally zoom out and look at the entire week of consumption and consume less to offset a day where you know you’re going to be consuming more

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