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Shred T3x I think you know well the sources of proteins and carbohydrates. A good thing to note is that you are going to want to eat around 30 minutes after you workout, that way your body builds back as much of the muscle it lost as it can. Adding mass muscle is not a one time job though, instead you need more efforts to retain the achieved shape of muscle. Put two solid, sturdy wooden chairs together, facing each other.

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