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Let's talk about how to you have been looking for without taking the dangerous drugs and supplements that will effect your health. I mean, that is why we exercise to begin with right? To feel good and be able to enjoy life to the fullest. . . And of course to have that killer beach body too hahaha. A good rule of thumb is that if you are trying to you need to be eating 1-1. Lomilan 5x your body weight in grams. So for example if you weigh 150lbs you need to be eating 150-225g of protein per day. Now this doesn't have to all come from throwing a big slab of beef on your plate for every meal. You can also use nuts, beans, soy, fish, etc. as a source of protein. Also lomilan, spread these meals out. Try [lomilan] to break it down to where you are eating 5-6 times daily. This will increase your metabolism and guarantee lomilan that your muscles always have fuel to burn throughout the day. Include carbohydrates in your diet. It will be impossible to have the energy that you will need to effectively complete and push your workouts needed to get the size desired if you do not have a good source of carbohydrates to burn. If you are targeting size in your workouts then you you need to limit your cardio. Cardio is also a very effective way to build muscle but for extended periods of time could also hinder this effect. I would suggest a couple days a week of light jogging, keeping it around 30 mins. You can also try doing sprints, this will get those fast twitch muscles working in intervals of sprinting and light jogging. Keep your workouts under an hour. A lot of times we believe that the longer your in the gym the better shape your going get in. This is not always the case. It would be more effective have an intense workout with less resting time in between the dragging your workouts for hours. You will be sure to build muscle mass more effectively and burn fat as a result of your high intense exercises. Quality over quantity.