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The body is amazing and you need to understand your own body. Everybody is different so what works for me may not work for you. When you go to the gym or when you go workout you have to give your body the proper fuel, so pack on the protein and push. www.menshealth.com

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Eat Every 3 Hours

“If you don’t eat often enough, you can limit the rate at which your body builds new proteins,” says Houston. Take the number of calories you need in a day and divide by six. That’s roughly the number you should eat at each meal. Make sure you consume some protein—around 20 grams—every 3 hours.

Work Your Biggest Muscles

If you’re a beginner, just about any workout will be intense enough to increase protein synthesis. But if you’ve been lifting for a while, you’ll build the most muscle quickest if you focus on the large muscle groups, like the chest, back, and legs. Add squats, deadlifts, pullups, bent-over rows, bench presses, dips, and military presses to your workout. Do two or three sets of eight to 12 repetitions, with about 60 seconds’ rest between sets.


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