Try trying

How about this program:

Break muscle down by lifting weights

Eat 1g protein per pound of bw

Eat a surplus of calories filling the rest in with carbs and fats

Get 7-8 hours of sleep a night

Keep drinking to minimum

Push yourself in the gym

There. You can literally be on any fucking program and make massive gains by just following that. This is weightlifting not god dam rocket aplliances.

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