1. Eat protein, such as meat products or whey protein powder.
2. Eat according to your weight.
3. Begin your workout with the muscles that are bigger.
4. Intake 10 - 20 grams protein before you begin your workout.
5. Go to the gym at least every other day.
6. Eat food high in carbs after your workout to help maintain your muscles.
7. Eat small meals each three hours.
8. Drink a glass of milk before sleep.
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