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Just like wheels said, 500 calories over maintainence is ideal to put on a lbs a week. Casein is a good supplement to take before bed as its slow releasing protein and you're making the gains while you sleep! A little over 3200 won't be harmful if it's a low fat source
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@reecej333
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Calm down lads was only asking for some ideas
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Currently 18 years old and weighing 61.9 kg too
