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Mine must have been off before at some point because it came off really easily.
I would have painted it on the car but i didn't fancy getting overspray on the radiator and that.
I didn't remove the bumper. Just undid the 2 clips on the grill next to the slam panel (one at each side near headlamps), then eased it out pushing it towards the engine going clip by clip.
Easy to remove mate. Screwdriver wrapped in a rag and I worked my way from the left to right popping 1 clip out then right to left popping a clip out till it was off.
To prep it I degreased it, rubbed it down with a bit of 2000 wet and dry (didn't have any 1500) then degreased it again and...