no offense but this forum had some god awful advice lol you want to eat high protein, high fat, high complex carbohydrate foods every 3 hours. Whole eggs, peanut butter (all natural), lean beef, salmon, fish oils, olive oils, whey protein, sweet potatoes, brown rice, fruits, vegetables. Weight train with heavy compound movements 3 x a week and work in the 6-10 rep range

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"What does not kill me makes me stronger"