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I kinda follow Phal's breakfast-oats! Generally, I eat an apple while waiting for my oatmeal and eggs to boil (the eggs are eatin later as a meal with a couple servings of veggies and fish oil). Then it's a cup of FF milk, 1 cup of oatmeal, and berries (blue or strawberries). I skip the multi-vitamin with the oatmeal because a portion of it will bond with the fiber and pass through before being absorbed.
Speaking of fiber-if you guys are not getting it enough, it seriously hurts your potential to rid yourself of stored fat.
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