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This girl lost about 40 lbs and went from 30% body fat to 12%. She posted her meal plan, workouts, plus the research to back it all up.
What Should I Eat?
Inspiration - this girl went from 175 to 135. She has all her exercises and meal plans posted here.
Program she followed to get in shape after gaining 60 lbs when she was pregnant. There are daily workouts and meal plans online all for FREE!
What to eat before a workout
Great workout & meal plans for toning it up!
meal plan 1
This is a great blog with a meal plan, work out plan, recipes, and even a grocery list.