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To lose weight we need to create a deficit of calories (calories in/calories out) To be toned we need muscle To get muscle we need to eat (in a surplus of cals even slightly) To lose fat but not muscle we need to eat the right amount of certain nutrients To keep muscle we need protein To help protein get to our muscles we need carbs To have the energy to work the muscles to build/condition them, we need food (calories) To stay lean and eat food without gaining weight we need our food to metabolise To create a high metabolism we need muscle To get muscle we need to eat

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