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As the word goes, 'hard work pays off'. Your abs won't simply appear overnight, but during the course of your training and diet, you will slowly see that dream physique unfold.

Your carb-up days are for refilling your glycogen stores globe muscle, and bumping up calorie levels slightly to help keep your thyroid whistling. They are not free-for-all, pig-out days. So many people make a number and negate all body fat loss they achieved up until the carb-up day.

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