What is a good weekly regime for belly and thigh fat loss and muscular mass gain?

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by Vietnam Plants & America plants
Question by Iron tom Rackham: What is a good weekly regime for belly and thigh fat loss and muscular mass gain?
I am 17 and sporty, but recently I have started to gain a little belly and thigh fat. At 1.86 metres high I weigh 82 kilograms.
I am looking for a weekly diet based on low-calorie input and a potent but not too harsh exercise programme. What can you recommend me? I plan this

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