• Drink 2 glasses of fruit juice or fast acting carbohydrates within 1 hour after every workout to optimize insulin activity.
  • Consume 4,000 to 5,000 IU Vitamin D3 a day.
  • Consume 5 grams of BCAAs (Branched-Chain Amino Acids) after every workout.
  • Takes 5-10 grams of Creatine daily.
  • Get proper sleep.




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