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Michael is 47 years old, 5 feet 10 inches, and weighs 195 pounds

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Dinner: Lean beef (B6 per 100 g: 0.5 mg, B12 per 100 g: 2.6 mcg) Beans/lentils (~50% RDA folate) Broccoli (27% RDA folate) Olive oil (Moroccan olive oil is highly recommended for its high hydroxytyrosol content) Lean beef is an excellent source of protein, iron, Vitamin B12, zinc, selenium, niacin, and phosphorus