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assuming you are over 20 years old
you need an assload of protein
work out, heavy weights, less reps
and after you've trained for 2 years, juice up
500mg sustenon / week for 10 weeks
400mg of deca / week fpr 10 weeks
40mg of dianabol for the first 3 weeks
+ eat like an animal, and train like a man posessed
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