1, Drink a Gallon of wholemilk with 100 grams of protein powder added to it every day + your normal meals.
2, Squat, push and pull your ass of 3 times a week, and add weight or reps every week.
3, GROW!
*Also check out the muscle and brown database on old time lifters and their routines and lots of other basic good-to-know reading!
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