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1) DIET: 20% fat,30% protein & 50% carbs in every meal ,eat more fruits & veggies,slight calorie surplus. 2)WORKOUT: add weight each week to exercises,focus on compound lifts,do 5-8 exercises per workout. 3)RECOVERY: sleep 8 HR,drink 3-5 liters of water,get a massage on rest days.
HOW TO GAIN MUSCLE MASS ?