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Old 03-19-2012, 06:08 PM
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Have you used this?
http://www.abcbodybuilding.com/pwcalculator.html

Rationale behind it found here:
http://www.abcbodybuilding.com/laywindownon.pdf

If you don't feel like reading them, 30g whey, 60g dextrose/malto and 5g creatine is a good place to start, mixed in about 1 litre of water with some salt. Make adjustments based on bodycomp and energy in the gym.
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