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Calorie intake: Started at 2,200 calories per day for 4 weeks Dropped to 2,000 calories for several weeks Final 10 days: 1,800 calories (this was horrible dont recommend) Protein intake: Averaged 175 grams per day throughout Training: Maintained 2-3 strength training sessions per week Added track and field work (sprints, jumps) Football once a week The protocol shift: After around 6 weeks on, I took 3-4 weeks off

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Aronne LJ, et al