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If your looking to be be buff for the chix or whatever, you'd be best to drink lots of water down lots of protien shakes, and lift 4 days a week twice on that day for about 20 minutes on bench, and 20 on bicepts.
I used to do this, and got raw buff in about 2 months, however I play golf thats kind of my thing, and my frame can't support big mucsles, and still give me that sweet parabolic swing so Its not worth it. Especially when jack daniels can subsitute for muscles when with a chick.
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