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Get a carbohydrate supplement, if you can find Ultra Fuel by Twin Lab I would suggest that. It tastes good in gatorade when matching the flavors. In each serving there is something like 400 calories and 100 carbs, even more when you put it in gatorade. It is also cheap, at least in the U.S., where one 24 serving tub is like $24. Then you need protein as the carbs and calories are just going to help fuel your body for the workout so that it can build muscle efficiently. As for protein, depends on your taste but I think the stuff is horrible tasting and have never been able to take it. However, I know not everyone has that problem so give it a try. You need to take no more than 30 grams of protein a serving as the rest won't be absorbed by your body and really if you want to get proper about it you need to take about 3 servings of that shit a day. Always take the protein and carbs immediately after a workout, though, not matter how many servings of each you are doing, as you need to carbs to replenish what you lost while working out and you need the protein to build muscle. Anyways, I think thats everything you need. As far as lifting goes, thats a whole nother topic, but don't be that asshole who just lifts beach muscles every day. Keep in mind a healthy body is always well balanced, so make sure you are hitting all the upper body areas and are at least doing something for lower body and especially abs. Afterall, nothing looks funnier than those bulldog looking muscleheads who have 0 leg muscles but are literally exploding upstairs.
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Lost Souls
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