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If you're gonna rock 2 a days you need to eat more period
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That boy needs to just eat everything. Stay active. Lift heavy
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Red meat, less cardio, compound lifts, Dont just go 5*5 go heavier pyramid, change rep scheme each week, and supplement with a multivitamin glutamine and whey protein.
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Protein shakes stop my binging. But there is nothing wrong with cheat day. The sadness you feel is probably just a blood sugar crash from binging. Which is OK stick to your dietary guns and definitely Dont try to make up for yesterday with eating less.
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Always. Drink water
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Its a common misconception. Whey protein helps keep muscle while in a calorie deficit
