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i dont mean to disrespect anyone here but if you're looking for nutritional info and work out routines you should really see a professional, even if some of you are nutritionists the info given is not enough to provide or receive a proper plan. there's no one size fits all plan or magic protein shake that will make you look like brad pitt. some guys might be genetically gifted were they can simply pick up weights and get into shape no matter what they eat and others might see little improvement over years. one of my friend runs evreyday and still has a belly, another one eats like an animal and has a six pack and all. you can find basic info in books but to achieve a goal you should see a pro.
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