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Some scientists wouldn’t like such a short cut formula, but it is a good way to start from – or do you want to waste half of your life getting an ideal formula for you?

With this formula you calculate the theoretic basic needs. To optimise it I recommend to calculate it in an exact manner, as in the super-compensation.

It’s so easy: check your body fat once a week. Does it increase: reduce your calories by a 100 daily. Does your bodyfat level decrease or stay the same: increase your calories by a 100 daily. If you do this consequent every week you are always inside the optimal area for muscle increase without fat increase.

In the next chapter we finally come to the X-Adaptation training.

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