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Boscher Boscher is offline
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Default 10-06-2011, 12:52 PM

Eat in a 500 calorie excess. Do compound lifts 4 times a week. Limit cardio. Keep protein 1.5g/lb. Sleep 10 hours per night plus plenty of rest. You likely need to eat more than you think you do or even can.

Don't worry about supplementation or anything advanced yet, just do that for 4 months and evaluate your progress. Modify your calories as your body adapts and as you grow.

That's the basics.
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