• Menu > Settings, then scroll to the “Meal Plan” or “Nutrition Overrides” headings

  • This field allows you to exclude foods from showing up in your meal plan. It works by excluding all recipes that include that word.

    How to exclude keywords:

    1. Once you’ve navigated to the Settings (Menu > Settings), find the “Keywords to exclude” section.Screen Shot 2019-02-18 at 5.03.14 PM.png
    2. Tap or click inside the box and type in your keyword.
    3. Press enter after every keyword. Each keyword should be in its own box.Screen Shot 2019-03-18 at 12.35.59 PM.png
    4. It will save automatically. After making changes, when you navigate back to the Meal Plan tab it will notice your settings have changed and will ask if you want to regenerate your current week’s meal plan or keep the current meal plan and just use the updated settings for future weeks.



    A few helpful tips:

    • In order to have the highest pool of recipes as possible, we recommend not excluding keywords of ingredients that are low calorie and aren’t typically crucial elements of recipes. For example, excluding keywords like “salt” or “parsley” will cut out a large number of meals and you can just just simply omit those ingredients while cooking and it will not have a significant effect on the calories, macros or composition of the dish while making sure you have the widest array of meals from our database to choose from.
    • Avoid using overly broad categories of foods. For example if you want to avoid nightshade vegetables, instead of excluding “nightshades”, instead list the ingredients individually: “tomatoes”, “eggplant”, “bell peppers”, ect.
    • To make sure you’re excluding foods you don’t like while still maximizing the pool of recipes to choose from, check out our recipes (Menu > Recipes) and see what kind of keywords are used. For example, excluding “juice” will exclude things like a glass of juice, but it will also exclude recipes that use “lemon juice” or “lime juice” to flavor foods. We use “fruit juice” to distinguish glasses of juice from other types of juices that are used more for flavoring. Checking out our recipes to see which keywords are used before excluding them helps make sure you have access to the widest number of meals in our database as possible!



  • Adjusting the number of weekly recipes:

    1. Once you’ve navigated to the settings (Menu > Settings), scroll to the “Meal Plan” section.
    2. To change the number of different meals the meal plan generates, adjust the “Weekly variety” setting. A higher number will result in a plan that has a greater number of meals each week. Screen Shot 2019-03-19 at 12.05.55 AM.png

     

    Getting a wider variety of meals:

    There are a number of ways to get more variety if you feel the meal plan is too repetitive.

    1. Loosen your restrictions.
      1. Up your “Max recipe complexity” setting (Menu > Settings). The higher the number the more complex the recipe- but don’t worry- even our most complex recipes are still quite simple.Screen Shot 2019-03-19 at 12.06.15 AM.png
      2. Make sure your keyword exclusions aren’t unnecessarily reducing your options. See the “A few helpful tips” in the Excluding Keywords section.
      3. Up your budget. Strongr Fastr is all about having realistic meal plans so we don’t use many expensive ingredients. The best way to lower your grocery budget is to lower the “weekly variety” setting.
      4. Adjust your macro goals. If you’ve overridden our macronutrient goals, you may need to readjust them to be less restrictive.
      5. Add your own meals. See our Importing Custom Recipes section
      6. Send us feedback. We add new recipes weekly, but if you feel there aren’t enough for your specific set up, let us know! (Menu > Contact/feedback).
  • Here you can override the app’s macronutrient recommendations and input your own. For an overview of macronutrients, please visit our FAQ.

    Note that the app does not support hitting exact macronutrient targets. You can get pretty close to hitting macro targets by setting upper and lower limits, but the app requires a certain degree of flexibility in order to provide users with a meal plan with ample variety.

    How to override:

    1. Once you’ve navigated to the settings (Menu > Settings), scroll to the “Nutrition Overrides” section.
    2. Here you can see the app’s calorie and macronutrient recommendations it made based off of your profile.Screen Shot 2019-02-18 at 8.50.41 PM.png
    3. To override these recommendations, check the box and input your own targets.Screen Shot 2019-02-18 at 8.55.56 PM.png
    4. The changes will automatically save, but you will need to regenerate your meal plan for the changes to take effect.

     

    To learn why you can only override two out of the three macronutrients, see our “Why can I override only two macronutrients” question in our FAQ

     

      1. Click on the Meal Plan tab

     

    1. Each week you will need to generate your meal plan. If it hasn’t been generated yet, click the “Generate Week” button.Screen Shot 2019-02-18 at 10.15.16 PM.png
    2. Notice you can click the “Next Week” tab and generate and customize next week’s meals ahead of time.

     

  • Once generated, your meal plan will appear.

    MealPlanSetup.png 

    Notice the days of the week along the left hand side and the meal types at the top. In this basic example, you have the same breakfast, lunch, dinner and snack from Monday through Wednesday and then they change for Thursday through Saturday.

  • There are 2 main ways of changing the number of recipes in your meal plan:

    1. Up your “Weekly variety” setting (Menu > Settings). 
    2. Use the “Pick days” button to replace a day with a new recipe.
      1. Click the “Pick days” button on the day you want a different meal.Screen Shot 2019-02-19 at 1.46.26 PM.png
      2. Deselect the days you want a different meal. Click “Done”.Pick Days.png
      3. Note: Since the app tries to minimize grocery lists, if you deselect multiple days it might use the same replacement recipe for some/all of the deselected days. If you want even further variety, you can always repeat the above process to add in more new meals.

     

  • There are 3 different ways to get new recipes into your meal plan.

    1. Swapping– Use this method if you want to be able to scroll through suggestions, replace with an off-plan meal, or replace with favorited or custom recipes.
    2. Picking Days– Use this method if you have a specific day you want to replace with a different meal, including switching it to an off-plan meal.
    3. Pinning and RegeneratingUse this method if you want to replace multiple meals at once with random meals that meet your goals. This is also a good method to use if you’re seeing the error that your targets are not being hit.
    1. Go to the Meal Plan tab.
    2. Click the “Pick days” button beneath the recipe image.Screen Shot 2019-02-19 at 1.46.26 PM.png
    3. Select or deselect until all the days you want to have that meal are selected. Note if you deselect a day, it will replace that meal with a new one.PickDays2.png
    4. Click Done to apply the changes.
  • You can use the swap button for a variety of uses:

    1. Choosing from a random assortment of recipes in our database- more info
    2. Searching for specific meals in our database- more info
    3. Choosing from My Recipes (your favorited and custom recipes)- more info
  • Use the swap button if you want to see a list of replacements to choose from, replace with an off-plan meal, or choose from your favorite/custom recipes.

    1. Go to the Meal Plan tab.
    2. Click the “Swap” button.Screen Shot 2019-02-20 at 10.30.59 PM.png
    3. Select which days you want to replace and click “Find Replacement”. Note that all days you select will all be replaced with the same meal. If you want to replace various days with unique meals, you will need to repeat this process for each unique meal.Screen Shot 2019-02-20 at 10.34.28 PM.png
    4. Scroll through the various options and select your replacement meal by clicking the green check mark. All the meals shown will fit your macros/calories unless otherwise noted. You can choose a meal that has an error about not fitting your macros/calories, but see the If Your Meal Plan Isn’t Matching Your Targets section to learn how to get it back on target.
  • You are able to search for meals if you have a specific one or type you are looking for.

    1. Go to the Meal Plan tab.
    2. Click the “Swap” button.Screen Shot 2019-02-20 at 10.30.59 PM.png
    3. Select which days you want to replace and click “Find replacement”.Screen Shot 2019-02-20 at 10.34.28 PM.png
    4. Click “Search Criteria”.Screen Shot 2019-02-21 at 11.21.09 AM.png
    5. The search box will default to looking for meals that will meet your macro/calorie targets.Screen Shot 2019-02-21 at 11.33.31 AM.png
    6. Enter in your keywords and click “Accept”.Screen Shot 2019-02-21 at 11.48.51 AM.png
      1. If no matching recipe is found, this could be because:
        1. We have recipe(s) that match that keyword in our database, but it doesn’t meet the various other requirements listed (calories, macros, food type, etc.). Try clearing or adjusting the search parameters and trying again. 
        2. We have recipe(s) that match that keyword in our database, but it doesn’t meet your diet type or dietary exclusions (e.g. if you’re a vegan with a peanut allergy, no recipes with animal products or peanuts will show). You can add your own custom recipe or send us feedback suggesting we add a recipe (Menu > Contact/feedback).
        3. We don’t have one in our database. You can add your own custom recipe or send us feedback suggesting we add a recipe (Menu > Contact/feedback).
    7. Scroll through the options and click the green check box to confirm. All meals will meet your macros/calories unless otherwise noted.Screen Shot 2019-02-21 at 11.52.07 AM.png
    1. Go to the Meal Plan tab.
    2. Click the “Swap” button.Screen Shot 2019-02-20 at 10.30.59 PM.png
    3. Select which days you want to replace and click “Find Replacement”.Screen Shot 2019-02-20 at 10.34.28 PM.png
    4. Find the “My Recipes” section on your device and click the green check mark to select the replacement.
      1. On mobile “My Recipes” is listed in a separate tab:Screen Shot 2019-02-21 at 11.11.05 AM.png
      2. On desktop “My Recipes” is located on the right side of the screen:Screen Shot 2019-02-21 at 11.11.46 AM.png

     

  • Pinning and regenerating is a great way to fill in gaps with random foods that meet your goals. This also is a good solution if you’re getting an error saying that you’re missing your targets.

    1. Go to the Meal Plan tab.
    2. Click the “Regenerate week” button at the bottom of your screen.Screen Shot 2019-02-21 at 4.04.59 PM.png
    3. Pin the meals that you want to keep in place by clicking the pin button and turning it green. All of the unpinned meals will be replaced by other meals that meet your targets.Screen Shot 2019-02-21 at 4.09.03 PM.png
    4. “Click Generate”.
    5. You can repeat this process as often as needed until you’re happy with the set up.
    1. Go to the Meal Plan tab.
    2. Click the “Swap” button.Screen Shot 2019-02-20 at 10.30.59 PM.png
    3. Select the days you would like to replace with an off-plan meal and click “Replace with off-plan”.OffPlanReplace.png
    4. It will replace the meal with an off-plan meal. Click the image of the takeout box to adjust the macro breakdown if desired then regenerate your plan to fit around it.Screen Shot 2019-02-21 at 4.11.37 PM.png
    5. When the day arrives, you can see the recommended calorie/macro amounts for that meal on the today page (click our logo).Screen Shot 2019-06-25 at 9.59.38 AM.png

     

    1. Meal Plan tab > Click on image of meal you want to edit
    2. You have 3 options: side editing.png
      1. “Add Recipe/food”: If you want to add a specific meal. This could potentially throw you off your targets. See here for how to fix this.
      2. Swap button: Choose from a list of sides that won’t throw you off your nutritional goals.
      3. “Random sides”: The app will choose side(s) at random that will meet your nutritional goals.
  • If your plan doesn’t meet your calorie/macro targets, a message like this will appear under the nutrition section on the Meal Plan tab.Screen Shot 2019-02-22 at 3.28.37 PM.png

     

    There are multiple solutions:

    1. The fastest way to solve this is to use the pin and regenerate functionality. The app will replace any unpinned meal(s) with another that meets your targets.
    2. If you don’t want to unpin any, try swapping some side dishes.
      1. Go to the Meal Plan tab.
      2. Click on the image of a dish with a side dish you’re okay with changing.
        1. Ideally, the side you’re replacing should be part of the problem with why your meal plan isn’t meeting your targets. For example, if your plan has too many calories, pick a high-calorie side dish to replace (or remove) or if your plan has too little protein, choose a low-protein side dish to replace, and so on. You can read more about macros in our FAQ.Screen Shot 2019-02-22 at 5.40.40 PM.png
        2. Click the swap button. The app will replace it with something that fits your targets better. You can also click the X to remove a side too.Screen Shot 2019-02-22 at 5.42.23 PM.png
        3. Scroll through the list of options and click the green check mark to confirm. All sides will meet your macros unless otherwise noted.Screen Shot 2019-02-22 at 6.25.47 PM.png
      3. If after this, you still can’t make it fit your macros, it may be because your overall settings are so restrictive that the algorithm can’t find enough meals that hit your macros exactly. This usually happens for people with very restrictive settings (e.g. someone trying to do a keto diet who also has a dairy allergy, someone trying to eat a very high protein vegan diet). If this is you, then:
        1. Accept slightly missing your macros.
        2. Add in a few of your own recipes that do a really good job of hitting your targets and regenerate the meal plan around them.
        3. Stick to a pretty limited set of meals.
        4. Wait until we add more recipe variety- feel free to contact us (Menu > Feedback/contact) and let us know your diet type could use some more recipes.

  • To create your own custom recipes:

    1. On Mobile
    2. On Desktop (recommended for ease)
  • On Mobile:

    1. Menu > Recipes
    2. Click the “My Recipes” tab.Screen Shot 2019-02-23 at 2.04.45 PM.png
    3. Click “Custom Recipe” located at the bottom of the screen.Screen Shot 2019-02-23 at 2.09.15 PM.png
    4. Fill out the form. Click the “Add Ingredients” button at the bottom to add ingredients to the recipe. All changes save automatically.Screen Shot 2019-02-23 at 3.19.20 PM.png
    5. Start typing in the search box. As you type, suggestions will appear below. Use the “+” button to add it to your recipe. Continue until all ingredients are added.Screen Shot 2019-02-23 at 3.33.19 PM.png
      1. If you don’t see an ingredient, you can create your custom food using the “Custom food” button at the bottom of the screen.Screen Shot 2019-02-24 at 11.49.01 AM.png
      2. If you want to edit a food to have the nutrition facts of the brand you’re using, see here.
    6. When done adding ingredients, click the back arrow to return to the recipe editor.
    7. Edit the quantity and units of each ingredient to match your recipe.Screenshot_20190223-154559_Strongr Fastr.jpgScreenshot_20190223-154610_Strongr Fastr.jpg
    8. Review the recipe to make sure all is correct. All changes automatically save. Click the back arrow to return to My Recipes. Your new recipe will be saved in My Recipes along with all recipes you’ve favorited from our database.
    9. To learn how to swap your custom meal into your meal plan, see here.
  • On desktop:

    1. Menu > Recipes
    2. Notice “My Recipes” on the right side of the screen. Click the “New Recipe” button.Screen Shot 2019-02-23 at 2.06.02 PM.png
    3. Fill out the form on the left side of the page. All changes save automatically.Screen Shot 2019-02-23 at 10.07.43 PM.png
    4. In the Add Ingredients section, start typing in the search box. As you type, suggestions will appear below. Use the “+” button to add it to your recipe. Continue until all ingredients are added.Screen Shot 2019-02-23 at 10.10.39 PM.png
      1. If you don’t see an ingredient, you can create your custom food, using the “Custom food” button in the top right corner.Screen Shot 2019-02-24 at 11.51.51 AM.png
      2. If you want to edit a food to have the nutrition facts of the brand you’re using, see here.
    5. Edit the quantity and units of each ingredient to match your recipe.Screen Shot 2019-02-23 at 10.13.11 PM.png
    6. Review the recipe to make sure all is correct. All changes automatically save. Your new recipe will be saved in My Recipes along with all recipes you’ve favorited from our database.
    7. To learn how to swap your custom recipe into your meal plan, see here.
  • Whether you want to be able to add/remove ingredients to a recipe or edit it to more closely align with the nutrition facts of your favorite brands, you can!

    1. On the Meal Plan tab, click the image of the meal you want to edit.Screen Shot 2019-02-24 at 1.49.01 PM.png
    2. Click the recipe you want to edit.Screen Shot 2019-02-24 at 1.51.10 PM.png
    3. Click the three dots in the top right corner and select “Replace with own version”.Screen Shot 2019-02-24 at 1.53.11 PM.png
    4. On the recipe editor page you can modify the recipe as you see fit. Add/remove ingredients, change quantities, photo, and so on. All changes save automatically. Click the back arrow to return.
  • (Continued from Editing a Recipe in your Meal Plan section)

    1. Let’s say we have a specific brand of chicken noodle soup we always buy, and we want the nutrition facts to match it. To change the nutrition facts of an ingredient:
      1. Click the ingredient you want to change the macros for.Screen Shot 2019-03-15 at 5.38.48 PM.png
      2. To change the macros, click “Copy and replace”. Note: this will only change the macros of this ingredient for this recipe. You will need to substitute it in other recipes if you want to use this ingredient. It will be saved as a custom food for easy future substitution. Screen Shot 2019-03-15 at 5.40.22 PM.png
        1. [extra information: before clicking “Copy and replace”: This is where you can change the title and add new measurements (you only need to put in Qty, Unity, and Wt(g))- these changes will apply across all recipes that use this ingredient.]
      3. Enter in your information. Note: You only need to change 1 row of the table (Along with editing the macros, remember to edit the “Wt(g)” column as that helps all other rows to be correct when they adjust automatically. Click “Save”.Screen Shot 2019-03-15 at 6.19.19 PM.png
      4. The ingredient will be replaced in your recipe. If this change throws your plan off it’s macro targets, see here.

     

  • Some people like to have the same meal every week- perhaps a protein shake for a snack or a go-to breakfast. To set this up:

    1. Navigate to the Meal Plan tab.
    2. Click “Pick Days” on the meal you want to lock in place.Screen Shot 2019-02-25 at 10.43.21 PM.png
    3. Select all of the days you want to have the meal every week.
    4. Click “Lock meal to these weekdays”.Screen Shot 2019-02-25 at 10.46.01 PM.png
    5. Click “Done”.

     

    To Remove: Repeat the same process, but instead deselect the “Lock meal to these weekdays” checkbox.

     

  • grocerylist2.png

     

  • Sometimes there may be ingredients that could have a broad range of nutritional values (for example, cereal or soup) and you want to know what target you should shoot for at the grocery store. You can answer this question by:

    1. Click on the ingredient you want to learn more about.Screen Shot 2019-02-25 at 11.38.28 PM.png
    2. Here you can see the nutrition facts of ingredient as listed in the app. In this example, at the grocery store you would look at the nutrition facts of granola bars and notice that their serving size is typically 1 bar. Make sure the boxes in the app say “1 bar”. The nutrition facts adjust to show what you should shoot for. In this example, you would look for a bar with about 200 calories and 10 grams of protein.Screen Shot 2019-02-25 at 11.47.17 PM.png
    3. If you have a favorite brand that doesn’t match the nutrition facts that’s suggested in the app, see here for how to edit ingredients to have different macros.

     

  • Sometimes you might want to know which recipe(s) the ingredients are in so you know which variety you want to buy (for example, tomatoes- would plum, roma, or cherry tomatoes be best?).

    1. Click the ingredient you want to know more about.Screen Shot 2019-02-25 at 11.29.50 PM.png
    2. Here you can see which recipes the ingredient is in. For the tomato example, you can see which varieties are listed in the recipe.Screen Shot 2019-02-25 at 11.36.53 PM.png

     

  • There are a variety of ways to view the recipes of meals.

    On the Today Page (click our logo):

    1. Click the “Prep” button or any of the recipe images to see the recipe(s).Screen Shot 2019-02-26 at 12.36.49 PM.png

    On the Meal Plan tab:

    1. Click the image of the meal whose recipe(s) you want to view.Screen Shot 2019-02-26 at 12.38.39 PM.png
    2. Click the “Full Recipes” button or any of the recipe images.Screen Shot 2019-02-26 at 12.39.19 PM.png
  • Logging meals helps you keep track of what you’ve eaten in the day and is especially important if you plan on eating off-plan meals as it helps you know what nutrition targets to shoot for in order to stay on track.

    1. Navigate to the Today Page by clicking our logo.
    2. There are two ways to log a meal:
      1. Click “Log” on the meal you want to log.Screen Shot 2019-02-26 at 1.16.03 PM.png
      2. Alternatively you can click “Prep” and then “Finish and Log”.Screen Shot 2019-02-26 at 1.15.33 PM.pngScreen Shot 2019-02-26 at 2.54.15 PM.png
    3. Next you will be brought to a page that allows you to adjust the serving size to match what you ate. If you followed the recipe, leave the page as is and just click “Log”, otherwise update the serving size (click the blue info button to see what 1 serving equals) and click “Log”.Screen Shot 2019-02-26 at 2.58.07 PM.png
    4. The meal will be logged under the “Food Log” above and the macros will be subtracted from your daily goal.Screen Shot 2019-02-26 at 3.11.46 PM.png
    1. On the Today Page (click our logo), click “Skip” on the meal which you wish to skip.Screen Shot 2019-02-26 at 3.56.55 PM.png
    2. It will remove the recipes from your “Planned Meals” list and replace it with a graphic that shows the macros of the entire meal so that you can use those numbers to help plan an off-plan meal, if desired.Screen Shot 2019-02-26 at 4.00.16 PM.png
    1. Go to the Today Page (click our logo).
    2. Click the “Off-plan” button.Screen Shot 2019-02-26 at 4.04.53 PM.png
    3. Enter in the relevant information and click “Log”. (See our FAQ if you are wondering why only certain macros are listed for you.)Screen Shot 2019-02-27 at 9.10.32 PM.png
    4. The calories and macros will be subtracted from your daily goal.Screen Shot 2019-02-27 at 9.40.10 PM.png
    5. If you click the “Off-plan” button again, you will notice that all of your off-plan entries will be saved in the Recent tab, in case you ever want to log them again.Screen Shot 2019-02-27 at 9.39.22 PM.png
    1. Go to the Today Page (click our logo).
    2. Click the “Off-plan” button.Screen Shot 2019-02-27 at 9.09.14 PM.png
    3. Click the “Database” tab.Screen Shot 2019-02-27 at 9.44.37 PM.png
    4. Search for your food item. The list will automatically update. Click the “>” button.Screen Shot 2019-02-27 at 9.48.11 PM.png
    5. Enter in your serving size and click the green checkmark.Screen Shot 2019-02-27 at 9.50.13 PM.png
    6. The calories and macros will be subtracted from your daily goal.Screen Shot 2019-02-27 at 9.52.50 PM.png
    7. For larger recipes that you don’t want to add to the app as a custom recipe, we recommend calculating elsewhere online using tools like this.



    1. Too see progress and to have the app adjust your nutrition recommendations over time, be sure to regularly update your weight using the weight log which can be found on the Today Page (click our logo).Screen Shot 2019-03-04 at 9.27.38 PM.png
    2. Click Menu > Progress- to see how your weight has fluctuated over time.Screen Shot 2019-03-04 at 9.31.00 PM.png
    3. Click Menu > Macro/TDEE Report- to see your macro analytics (the better at logging your planned and off-plan meals you are, the better the analytics will be)iphone_macro_analytics.PNG

    1. Go to the Meal Plan tab.
    2. Click on the image of the recipe you want to add people to.Screen Shot 2019-03-04 at 9.41.16 PM.png
    3. Click the “Add people” button at the bottom of the screen.Screen Shot 2019-03-04 at 9.43.00 PM.png
    4. Click “+ New person”.Screen Shot 2019-03-04 at 9.44.17 PM.png
    5. Edit the fields and click “Save and add”. This will save the person for future use. If their weight or goals fluctuate over time, be sure to come back and edit their information.Screen Shot 2019-03-04 at 9.45.30 PM.png
    6. Add as many people as you need. When done, click “Accept”.Screen Shot 2019-03-04 at 9.47.08 PM.png
    7. You grocery list and recipe will update automatically to include any other people. When you return to the meal plan page, you will see this symbol on any meal that has multiple people.Screen Shot 2019-03-04 at 9.49.12 PM.png





    1. Go to the Meal Plan page.
    2. Click on the image of the meal you want to remove people from.Screen Shot 2019-03-04 at 9.52.18 PM.png
    3. Click on the “Add people” button at the bottom.Screen Shot 2019-03-04 at 9.53.22 PM.png
    4. Click “Remove” and then click “Accept”.Screen Shot 2019-03-04 at 9.54.12 PM.png



  • All recipes/grocery lists will include sufficient ingredients for all people added to the meal. However, there are two ways to see portion sizes broken down by person:

    On the Today Page (click our logo):

    1. On the meal that has multiple people, click the “Prep” button.Screen Shot 2019-03-04 at 9.57.23 PM.png
    2. Click the “Portions” tab.Screen Shot 2019-03-04 at 9.59.55 PM.png
    3. This will show what the portions are for each person. Click the blue information button to see more details on the quantities.Screen Shot 2019-03-04 at 10.01.09 PM.png

     

    On the Meal Plan Page:

    1. Click the image of the meal with multiple people.Screen Shot 2019-03-04 at 9.52.18 PM.png
    2. Click “Full Recipes”.Screen Shot 2019-03-04 at 10.05.41 PM.png
    3. Click the “Portions” tab.Screen Shot 2019-03-04 at 9.59.55 PM.png
    4. This will show what the portions are for each person. Click the blue information button to see more details on the quantities.Screen Shot 2019-03-04 at 10.01.09 PM.png

     

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