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Halx, this might sound a bit ridiculous, but go buy (or checkout from a library) The Abs Diet by David Zinczencko. The guy is the editor in chief for Men's Health magazine and is chock full of good information in terms of what to eat, when to eat, and how much to eat. Don't think of it as a 'Diet' book but a book that is going to teach you to eat sensibly for the rest of your life. I was impressed when I read it with how much of the information was spot on, and how easily it reads. I feel it will answer your question in spades. It also includes some recipes, and workouts if your into that sort of thing.
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The advantage law is the best law in rugby, because it lets you ignore all the others for the good of the game.
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