1. Well,take in more high protein food.Like Salmon,tofu,soya beans and stuff like that.Eating lots of red meat also does the trick.And of course, hitting the gym.To get big and strong, you gotta do heavy man.And make sure you have some protein at most 30mins after your training to feed your muscles with much needed fuel.
2. men should eat about 75 grams of protein per day and make sure you are doing anaerobic exercises like weight training.
3. exercise and stay away from unhealthy foods

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