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Hugo's Rules For Getting Lean In 8 Weeks, Part 1.

Summer is the time when the temperature is just right to hit the beach and show off. It is time to hit full gear to get the winter fat off. Read below to learn how you can start cutting.

By: Hugo Rivera

Part 1 | Part 2

Summer is the time when the temperature and climate are just right to hit the beach and show off. This is the time for those of us who follow the bodybuilding lifestyle, whether competitive or not, to shine and get our props for all of our efforts in the gym.

In order to look the part, we now have to shed the excess body fat that was gained during the winter bulking up period in order to display the muscularity that lies beneath.

The question is: How do you go about doing that? Well, today you are in luck because the rules presented in this article will describe how to create a plan to get lean while retaining all of the hard earned muscle that you worked so hard to attain.


Rule #1:
Weight Training, Not Cardio Needs To Be Emphasized.

    Why is this? Because weight training elevates your metabolism for 24-36 hours. Breaking down and re-building muscle has a metabolic cost associated with it.

    In other words, you not only burn calories as you are doing the weight training but also after as your body scrambles to access the nutrients it needs to re-build the tissue.

    Traditional Aerobic exercise, with the heart rate between 65%-85% of Maximum, on the other hand, only burns calories as you perform the activity.

Maximum HR Calculator
Target Heart Rate Calculator


Enter Your Age - Then press Calculate.
Maximum
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Target
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(75% - 85% of Max)
Target
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15 sec count

    (NOTE: High Intensity Cardio has been shown to also burn calories afterwards due to the severity of the activity).


Rule #2:
Cardiovascular Exercise Needs To Be Used As A Tool To Burn Extra Calories And Thus Facilitate Fat Loss.

    At the end of the day, losing fat is a matter of creating a slight (notice the word SLIGHT) caloric deficit in order to start losing weight in the form of fat. This caloric deficit can be created through either an increase of activity, a decrease in caloric intake or both.

    My strategy to save muscle as I go down is to do the minimum amount of cardiovascular activity that I can get away with at the time while keeping the calories as high as possible. When I plateau, then I either reduce calories slightly again or increase the cardio a bit more to get things rolling once more.

    Best times to perform cardio are first thing in the morning on an empty stomach and right after the workout as at both of these times glycogen (stored carbohydrates) levels are low in the body.

    While I have read many articles recently disputing that this is not really a good idea as it can lead to muscle loss, I have found that this is only true if the person has an unusually fast metabolism (a hardgainer). Everyone else will be fine, especially if supplements like creatine and glutamine are taken which help preserve muscle tissue.


Rule #3:
Establish A Baseline Diet With A High Caloric Base And With The Right Ratios Of Complex Carbs, Low Fat Proteins And Good Fats.

    This is really important as if you start too low, once your body gets used to that low caloric intake, you have nowhere else to go. In addition, too low of a caloric intake will sacrifice muscle tissue.

    Therefore, a high caloric base may be in the order of your bodyweight in pounds multiplied by 15. So for instance, since I am 210 right now, my caloric intake will be in the order of 3150 calories per day (210 x 15). The ratios that I feel work best to start with (and for the off-season) are a 40% carbs, 40% proteins, 20% good fats ratio.

    In My Case, I Would Need:

      (3150 x 0.4) / 4 = 315 grams of carbs
      (3150 x 0.4) / 4 = 315 grams of protein
      (3150 x 0.2) / 9 = 70 grams of good fats

    Note: You can calculate this for yourself automatically below.

    My starchy carb sources will come mostly from oatmeal, grits, brown rice, potatoes, sweet potatoes and my fibrous carbs come from vegetables like green beans and broccoli. My protein sources will come from egg whites, chicken, turkey, lean red meats, salmon and tuna. My fats will come from extra virgin olive oil, flaxseed oil, some CLA, and the incidental fats found in lean sources of meat.


Rule #4:
Eat Several Small Meals (5-8) Per Day Spaced Out Every 2-3 hours. Make Sure That Each Meal Has Protein In It.

    Because of my high caloric needs, I eat 8 meals per day each composed of around 40 grams of protein. I like to have my starchy carbs on all my meals prior to 7 p.m. (unless I train later than 7 p.m. in which case I will have carbs after the workout).

    The fats that I add, such as Flax Oil and Olive Oil, I like to have on my low carb meals (meals that either only contain vegetables or just no carbs at all).

    Here Is How My Meal Plan Looks:

      Meal 1 (Post AM Cardio Meal 7:30am): 40 grams of protein, 55 grams of starchy carbs

      Meal 2 (9:30am): 40 grams of protein, 40 grams of starchy carbs

      Meal 3 (Post Workout Meal 12:30pm):40 grams of protein, 55 grams of starchy carbs, 15 grams of fibrous

      Meal 4 (2:00pm): 40 grams of protein, 40 grams of starchy carbs

      Meal 5 (4:00pm): 40 grams of protein, 40 grams of starchy carbs

      Meal 6 (6:00pm): 40 grams of protein, 40 grams of starchy carbs, 15 grams of fibrous

      Meal 7 (8:00pm): 40 grams of protein, 15 grams of fibrous, 14 grams Extra Virgin Olive Oil

      Meal 8 (10:00pm): 40 grams of protein, 14 grams of flax oil

    Note 1: The remainder of the fats I get from my CLA caps and also a couple of servings of lean red meats.

    Note 2: If I work out at 7 p.m., then I flip Meal 7 with Meal 6 so that I can have some starchy carbs after the workout.


Rule #5:
Establish A Baseline Routine That Includes 6 Weight Training Sessions Per Week Of 1 Hour Each And 30 Minutes Of Cardio Either First Thing On The Morning On An Empty Stomach Or Right After The Workout.

    Your baseline routine should be designed to gain muscle and the repetition ranges should be cycles in order to avoid stagnation.

    Later in this article, a full routine will be presented that will take care of these goals.


Rule #6:
Increase Calories From Carbs By 500 On Sunday.

    That means that on Sunday, you take in an extra 125 grams of carbs spaced out through the day in order to prevent your body from getting used to a specific caloric intake. As I get leaner, I may increase this to 700 calories.


Click To Enlarge.
Hugo Rivera.


Rule #7:
The Maximum Amount Of Fat One Should Lose Per Week Is 1-2 pounds. Use Calipers To See If The Numbers Are Going Down (Don't Worry About Calculating The BF%. Instead Concentrate On The Readings).

    If your caliper readings are going down, then you know that body fat is being lost. If weight goes down but caliper readings remain unchanged, then you may be losing muscle.

    Conversely, you will only adjust your cardio upwards by a factor of five minutes per session or you will decrease your caloric intake slightly if no fat loss is experienced after two weeks.

    Too fast, too soon only leads to muscle loss and loss of strength. So what you want to do is lose no more than 2 pounds per week. The first Week will be the exception as typically anywhere between 5-10 pounds can be lost due to extra glycogen and water that the body is getting rid off. After the first week however, only 2 pounds should be the max amount.

    If no fat loss is experienced for a couple of weeks, then my recommendation would be to increase cardio to a session of 30 minutes every day and decrease 200-300 calories from carbohydrate sources.

    Weeks To Meet Your Goal Calculator:

    Your Current Bodyweight:

    Your Desired Bodyweight:


    Weeks To Meet Your Goal:

    Later in the article, I will elaborate further on this.


Putting It All Together

Now that we have some basic rules to follow, let's go over our 8-week plan on a weekly basis.


Week 1 - Baseline Week

Training

Cardio

    Perform 30 minutes of cardio for four days per week either first thing in the morning on an empty stomach or right after the workout.

    My favorite cardio activities in order of favoritism (first one being my favorite) are: Elliptical machine (using the handles on the side for more of a caloric burning effect), Recumbent Bike, Power Walking on the Treadmill, Gauntlet, Stair Stepper.

    Work hard and try to bring your heart rate to 85% of your maximum: (220-age) x .85 = beats per minute at 85% of max.

    Try to get better at the activity and burn more calories every time you do it. When you hit a plateau then you can increase the intensity of the machine. If you approach the cardio with the same enthusiasm and work ethic as your weight training, you will get the most out of it.

    If you can read something as you perform your cardio then you are certainly not working hard enough.

    See Rule 1 for a calculator.

Diet

    Calculate your nutrient requirements by using the following formulas:

    Hugo's Macronutrient Calculator:

    Enter Your Bodyweight:


    Daily Calories:

    Daily Grams Of Carbs:
    Daily Grams Of Protein:
    Daily Grams Of Fats:

    Step 1: Calculate Calories.

      Bodyweight x 15 = calories per day

    Step 2: Calculate Macronutrient Requirements Per Day.

      (calories per day x 0.4) / 4 = grams of carbs/day
      (calories per day x 0.4) / 4 = grams of protein/day
      (calories per day x 0.2) / 9 = grams of good fats/day

    Step 3: Calculate Total Amounts Of Protein Per Meal.

      Total grams of protein per day divided by 6. If the amount of protein is larger than 50 grams per meal, then divide by 7 to make the protein amount per meal more bearable. In this case, you will need to consume 7 meals per day.

    Step 4: Calculate The Amount Of Carbohydrates That You Will Have Per Meal.

      While there is conflicting research on the value of eliminating starches after 7 p.m., I tend to assume that there is some value in it, so what I do is that after 7 p.m. I have no more starchy carbs, unless I have one of those days where 7 p.m. is when I train, in which case, I do have starches for my post workout meal.

      Having said that, the first thing I want you to do is to take the total amounts of carbs that you will consume per day and deduct 30 grams from that. Why? Because I want you to allocate a minimum of 30 grams of your total carb daily allowance to fibrous sources.

      Fibrous carbs not only help reduce appetite, but also increase your metabolism by virtue of the fact that it takes the body more calories to digest them than what the caloric value of these carbs is. So for instance, at 30 grams of these carbs per day you are looking to take in 120 calories from fibrous sources. Believe it or not, you body may burn 150 calories just to digest them so by eating these carbs you burned an extra 20 calories per day, which at the end of the Week adds up to 140 calories burned!

      As my diet gets more intense, I find myself substituting starchy carbs by fibrous ones and eating up to 90 grams of carbs from fibrous sources per day. In addition, fibrous carbs aid in the digestion of protein, so please do not neglect them as you will achieve better results by eating them.

      When can you eat your fibrous carbs? You can either choose to have them at every meal or you can choose to have them in the later meals, or split between your noon-time meal (meal 3) and your later afternoon meal (meal 5). It's up to you. The remainder of the carbs will be starchy complex carbs.

      Now that you know what your total number for starchy carbs per day is, if you have 5 meals per day then divide that number by 4. If you have 6 meals per day, divide the number by 5. If you have 7-or-8 meals per day, divide that number by 6. In this manner, all of your starches fall before 7 p.m.

      Now, like I said, if you workout at 7 p.m, then make sure that you have starches for the post workout meal. In this case, just move one of the starch free meals before your workout. By the way, typically what I do for convenience purposes is that I use these starch free meals to get the bulk of my vegetables in.

      Now, "Where are the fruits?" you ask. Since we are concentrating on fat loss, our choice of carbs will be geared towards low glycemic complex carbs and fibrous carbs. While fruits are very healthy, the fructose in them slow down fat loss so they are better left for bulk up periods.

    Step 5: For Fats, Just Divide The Total Amount That Your Formula Gave You By 14.

      This will give you the number of tablespoons of fat that you need to add to your diet. However, let's recall that there are incidental, naturally-occurring, fats that are found in clean items like oatmeal, skinless chicken, lean meats, etc. Therefore, eliminate one tablespoon from your number if the number is larger than 2. Otherwise, eliminate just half a tablespoon.

      So for instance, if your formula indicates that you need 2.5 tablespoons of fats, then take one tablespoon out to adjust for the naturally occurring ones and that will yield 1.5 tablespoons. If on the other hand, your formula indicates to take 1.5 tablespoons, only reduce by half a tablespoon, thus yielding a value of 1.

      When do you consume these fats? I like to consume them on my starch free meals. Again, there is conflicting research as to whether fats and carbs can be consumed in the same meal. Because the jury is still out on that, I err on the side of caution and assume that they can only be consumed when the carbohydrates on the meal come only from fibrous sources. As a result, have your fats with your fibrous carb (starch free) meals. I like to take in no more than 1.5 tablespoons in one sitting so split your fats accordingly.

    Step 6: Choosing Your Protein Sources.

      Since now you know how much protein you need, below you will find a list of the approved protein sources and the protein provided per serving (weighted before cooking):

      Protein Sources

      • Chicken 3.5 oz: 33 grams
      • Turkey 3.5 oz: 28 grams
      • Top Round Sirloin 4 oz: 35 grams
      • Egg Whites (10 egg whites): 35 grams
      • Tuna 3.5 oz: 35 grams
      • Salmon 3.5 oz: 31 grams
      • Grouper 3.5 oz: 31 grams
      • Red Snapper 3.5 oz: 31 grams
      • Whey protein 1 scoop: between 20-to-25 grams depending on product chosen.

    Step 7: Choosing Your Carbohydrates.

      This is the easy part. For the starchy carbs, concentrate on slow released type like the ones below:

      Starchy Carbohydrate Sources

      • Oatmeal (1/2 cup measured dry=27 grams of carbs)
      • Grits (1/2 cup measured dry=27 grams of carbs)
      • Potatoes (4 oz=28 grams)
      • Sweet Potatoes (4oz=28 grams)
      • Brown Rice (2/3 cup measured cooked=30 grams of carbs)

      Fibrous Carbohydrate Sources

        For fibrous vegetables, concentrate on green beans and broccoli for the brunt of your fibrous intake and add to it lettuce, green peppers, spinach, onions, mushrooms, artichokes, zucchini and asparagus.

        Typically, 5 ounces of green beans or broccoli yield around 13 grams of fibrous carbs. The rest of the fibrous sources presented here, require a pretty large amount to yield anything significant so what I do is that I concentrate on the green beans and broccoli for my main fibrous sources and then use the rest of the veggies as a supplementary addition.

    Step 8: Choosing Your Fats.

      Evenly divide the fats between canned extra virgin olive oil (1 tablespoon = 14 grams of fat) and flax seed oil (1 tablespoon = 14 grams of fat). If you have a serving of wild salmon, then you can eliminate the flax oil for that day as salmon is a very good source of Omega 3s.

    Step 9: Fill In The Charts Below Using The Values That You Have Obtained From The Calculations Above.

      Note: Charts are provided for 5 meal, 6 meal, 7 meal and 8 meal scenarios. Charts assume that training happens before 7 p.m. but if not, as explained above, just have a non starchy carb meal 1-2 hours before the workout and have the starchy carb meal afterwards.

      Also, I split the fibrous carbs in two meals (one at mid day and another closer to night time) but you can change that if you'd like as explained above. Finally, meal times can be moved as long as they are spaced 2-to-3 hours apart.

    8 Meal Chart
    Meal Grams Of Protein Grams of Starchy Carbs Extras
    Meal 1 (7:30am):
    Meal 2 (9:30am):
    Meal 3 (12:30pm): +15 grams of fibrous carbs
    Meal 4 (2:00pm):
    Meal 5 (4:00pm):
    Meal 6 (6:00pm):
    Meal 7 (8:00pm): 15 grams of fibrous carbs +Extra Virgin Olive Oil
    Meal 8 (10:00pm): + Extra Grams Of Flax Oil

    7 Meal Chart
    Meal Grams Of Protein Grams of Starchy Carbs Extras
    Meal 1 (7:30am):
    Meal 2 (9:30am):
    Meal 3 (12:30pm): +15 grams of fibrous carbs
    Meal 4 (3:00pm):
    Meal 5 (5:00pm):
    Meal 6 (7:00pm): 15 grams of fibrous carbs + Extra Grams Of Flax Oil
    Meal 7 (8:00pm): +Extra Virgin Olive Oil

    6 Meal Chart
    Meal Grams Of Protein Grams of Starchy Carbs Extras
    Meal 1 (8:00am):
    Meal 2 (10:00am):
    Meal 3 (12:30pm): +15 grams of fibrous carbs
    Meal 4 (3:00pm):
    Meal 5 (6:00pm)::
    Meal 6 (9:00pm): 15 grams of fibrous carbs + Extra Grams Of Oil
    (NOTE: On Meal 6: Do One Day Of Extra Virgin Olive Oil & Another Day Of Flax Oil)

    5 Meal Chart
    Meal Grams Of Protein Grams of Starchy Carbs Extras
    Meal 1 (9:00am):
    Meal 2 (Noon): +15 grams of fibrous carbs
    Meal 3 (3:00pm): +15 grams of fibrous carbs
    Meal 4 (5:00pm):
    Meal 5 (8:00pm): 15 grams of fibrous carbs + Extra Grams Of Oil
    (NOTE: On Meal 5: Do One Day Of Extra Virgin Olive Oil & Another Day Of Flax Oil)

    Step 10: Create Your Meals!

Supplementation

    Now that you have the basics covered, let's talk about supplements that will help you in your quest to achieving your fitness goals in 8 Weeks. The goal of the supplement stack below is not only to prevent any nutritional deficiencies, but also to preserve muscle tissue and strength as you diet down and to speed up your metabolism to prevent any slowdown in the process.


    Multiple Vitamins & Minerals

      Essential to insure that our body will operate at maximum efficiency. Why? Because on a simplistic level, without vitamins and minerals it would be impossible to covert the food that we eat into hormones, tissues and energy.

      Vitamins are organic compounds (produced by both animals and vegetables) whose function is to enhance the actions of proteins that cause chemical reactions such as muscle building, fat burning and energy production.

      Minerals are inorganic compounds (not produced by neither animals nor vegetables) whose main function is to assure that your brain receive the correct signals from the body, balance of fluids, muscular contractions and energy production as well as for the building of muscle and bones.

      A deficiency of any of these will prevent you from losing fat, gaining muscle and producing energy efficiently. Because of this, I make sure that I get my fair share of these items.

      To ensure I get enough of these, I take 1 packet with Meal 1 of Prolab's Training Paks. I also take in 200 mcg of Higher Power's Chromium Picolinate with Meal 1 and an extra gram (1000 mg) of Natrol's Ester C at Meals 3 and 5.


    Meal Replacement Powders (MRPs)

      These powders are convenient way to get a meal when on the run. Always try to get as many real meals in as you can, but when you cannot have a real one, then an MRP can be your savior. Protein-wise, most are composed of whey proteins but there are many new formulas now on the market that consist of a protein blend of whey and milk proteins.

      Typically, the carbohydrate component used to be maltodextrin, yielding around 25-27 grams of carbohydrate per serving, but the newer generation formulas consist of slower released carbohydrates like brown rice and oats in order to make the product lower glycemic in nature. Also, essential fatty acids have been added as well as a vitamin and mineral profile.

      My favorite MRP on the market, BY FAR, is Prolab's Lean Mass Matrix as it is instantized (you can mix with liquid and a spoon) and has a unique cinnamon oatmeal flavor. In addition it contains essential fats, the slow released carbohydrate matrix and a protein blend of whey proteins and miscellar casein. Many times I mix it with real oats and I swear that I feel like I am cheating on my diet.

      Other good products I like are Beverly International's Ultra Size, Labrada's Lean Body, Champion Nutrition's Ultramet, and EAS' MyoPlex.


    Protein Powders

      Protein powders are just powders that consist mainly of protein (typically whey protein is what is sold these days but you can also find blends). These can also be used when in a rush and you can either mix them with a high-carb source such as oatmeal or just have them at night as a starch free meal. Typically, they contain no more than 5 grams of carbohydrates per scoop and 20-25 grams of protein (per scoop). Calorie wise they consist of anywhere from 100-125 calories.

      Good sources of these powders are Prolab's Pure Whey (which will soon come also in Cinnamon Oatmeal Flavor), EAS MyoPro, IronTek's Essential Protein. The powders just mentioned are mainly whey protein concentrate which can be used anytime throughout the day. The best isolates in the market are Natures Best Zero Carb Isopure and Prolab's Isolate.

      Isolates are best-used right after the workout due to its fast release in the blood stream. The best blends in the market of whey proteins with slower released proteins are Beverly International's Muscle Provider (whey and egg blend) and Prolab's Protein Component (also available in Cinnamon Oatmeal). These blends are best used at night before going to bed or anytime throughout the day as well.


    Creatine

      Creatine is a metabolite produced in the liver composed of three amino acids: l-methionine, L-arginine and l-glycine. Its benefits as far as increasing strength, lean body mass and pumps have been widely documented. Creatine is a great aid when losing body fat as it helps to maintain the cell super hydrated, thus protecting it from catabolism. I take 5 grams of Prolab's Creatine before and after the workout.


    Glutamine

      L-Glutamine is the most abundant amino acid in muscle cells. It is released from the muscle during times of stress (such as hard weight training workouts) and dieting. This amino acid not only has been shown to be a great anti-catabolic agent (protects the muscle from the catabolic activities of the hormone cortisol), to be a contributor to muscle cell volume, and to have immune system enhancing properties but also to help in the following ways:

      • Regulation of protein synthesis (this is one of the ways in which steroids exert their muscle building effects).
      • Accelerating glycogen synthesis after a workout.
      • Sparing the use of the glycogen stored in the muscle cell (recall that the glycogen stored in the muscle cell is what gives the cell the healthy volume and firmness that you seek).
      • Faster recuperation from weight training workouts.

      I take 10 grams with Meal 1, 10 before and after the workout and 10 more at night from Prolab's Glutamine. You will need to start with only 5 grams after the workout and work your way up as if you start too high dosages then it will upset your stomach.


    Biotest Hot Rox

      Hot Rox delivers six compounds that were stacked to increase thyroid levels (without shutting down TSH) while maximizing fat mobilization, appetite suppression and mood enhancement; all things that contribute to the successful loss of body fat while keeping the energy levels optimal.

      I really love it plus I love the fact that I can use it year round and it continues to work.

      This formula has 50 mg of caffeine per serving (2 capsules) so it is another good choice for those of you who do not like stimulants.

      I stack 2 caps of Hot Rox with 6 caps of Prolab's Metabolic Thyrolean, and since I like stimulants, I take a 200mg tablet of Prolab Caffeine along with it as well. I take this before my Meal 1 around 5:30 a.m. and before my weight training around 11:30 a.m. (without the caffeine tab at this time since I stack it with Labrada's Super Charge).

      Note: Start out with 1 cap in the a.m. and increase as your body learns how to handle it.


    NO2

Summary Of Hugo's Personal Get Lean In 8 Weeks Stack

    Vitamins/Minerals

    • Prolab's Training Paks at Meal 1.
    • 200 mcg of Higher Power's Chromium Picolinate at Meal 1.
    • 1 gram (1000 mg) of Natrol's Ester C at Meals 3 and 5.

    MRP's/Proteins Powders

    • Prolab's Isolate after training.
    • Prolab's Lean Mass Matrix when on a hurry (1-2 per day).

    Creatine/Glutamine/NO2

    • Prolab's Creatine (5 grams before and after the workout)
    • Prolab's Glutamine (10 grams before and after the weight training workout, upon awakening and before bedtime)
    • Labrada's Super Charge (2 scoops 10-15 minutes before the workout).

    Metabolic Enhancers

    • 6 caps of Prolab's Metabolic Thyrolean before Meal 1 and six hours later before the weight training workout.
    • 2 caps of Biotest Hot Rox before Meal 1 and six hours later before the weight training workout.


Conclusion

Well, there you have it. Follow the steps above and you will have in your hands a system, if applied correctly, will take you to the destination that you want. Next Week, on Part 2, I will describe in detail what to do for Weeks 2 through 8. Until then,

Take care and train hard!

About The Author

Hugo Rivera is an ISSA Certified Personal Trainer, Sports Nutrition Specialist and Computer Engineer graduate from the University of South Florida. Hugo is owner of www.hrfit.net, an informational, free fitness and nutrition website.

Hugo is author of a self published bodybuilding e-book called Body Re-Engineering geared towards the natural bodybuilder and co-author of one of the most popular Men's Health book in the country (according to Barnes and Noble) called The BodySculpting Bible for Men and the popular BodySculpting Bible for Women.

Hugo also just released his new book called The Hardgainer's Handbook of Bodybuilding in March 2005 and also serves as a nutrition consultant to several professional football players and other elite athletes. Hugo serves as business consultant to many personal training studios as well.

Hugo continues to publish several articles on the subject of health and nutrition in several magazines and websites and has been with Prolab Nutrition for over three years. Hugo competes as drug free NPC athlete at the National Level and his core supplementation has always consisted of Prolab products.

Part 1 | Part 2

Hugo's Rules For Getting Lean In 8 Weeks, Part 1.
hugo@hrfit.net

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