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0:57 - Defining a calorie 

3:04 - Maintenance Calorieis 

4:22 - How to lose fat and gain muscle at the same time 

7:00 - The value of being patient, and staying in maintenance 

8:40 - The dangers of starting a caloric deficit before knowing maintenance 

9:30 - Why muscle loss is dangerous long term 

10:26 - How to avoid the weight loss, and weight gain yo-yo effect

11:05 - Caloric deficit 

13:28 - Fad diets are just extreme deficits, that have a short lifespan   

14:55 - How to perform in the gym while in a deficit   

22:09 - Becoming a confident person by forging results for yourself