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Soreness is not the key to gains. Making sure that your have perfect form and also making sure you are targeting the muscle group that your trying to work on. Iv'e had many occasions were i was left thinking that if i'm not sore i'm not growing but it is not that at all. Just make sure you are doing the major exercises for…
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The best protein food to be eating is chicken. Beans and whole wheat pasta are very good carbs. And for fats a good thing to add into your diet is peanut butter because it has lots of fats and good protein. Another good fat is olive oil.
