Max-Ot for the workout plan. You can start out at about 45 min., three times a week. It's free at ast-ss.com.

For cutting fat and keeping muscle, IMO, nothing beats the CKD. You can get all the info at c-k-d.com.

I do both of the above, not verbatim, I've modified it over time to better fit my custom needs, but I stay strict on the principles.

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