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I am 165lbs and 6'1'' 32 " waist.
I use the Flyye Industries Outer Tactical Vest for indoor, and just a plain old chest rig for out doors. I find if speed is your priority then you need something as light as possible.
In general look for rigs that come in different sizes. My flyye OT is a medium and actually says medium on it. But I have to tighten the straps quite a lot for it to feel right.
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