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Push-ups work your chest, shoulders, triceps and core for a complete muscle-building exercise.

you have to cut down your calories intake, if you have lost weight and become stronger, use some good quality whey powder to increase your testosterone.

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yes you have to eat more than a normal days on workout time because of excessive sweat and calories burnt, you have to level up your energy level.

i like pringles, cheetos flaming hot, or doritos with some salsa sauce, digestive biscuits are also good for snacking up, avoid too much calorie intake in snacks.

it means when you do hard workout you get the big results, in order to get the ideal bodybuilder physique you need to train hard, follow proper diet plan.

For Breakfast i have pancakes with honey and fresh seasoned juice or baked beans.
For Lunch i have some fresh caesar salad and sandwich
for dinner you could have some light meal

when you feel hungry, you could anything but it should not be non-healthy, have a proper three times meal, and track your calories intake.

you need to put check and balance on your calories intake, install some smartphone app to check your daily progress.

there are plenty of recipes available online or you can watch youtube videos for air fryer recipes like I have tried the chciken steak, potato wedges and fish.

sodium is not good for heart becuase it causes blood pressure, smaller intake is good for leveling daily diet.

protein shakes are good for taking in breakfast with some fresh seasoned fruits, but just don't only rely on them as they are for liquid intake.

you can eat anytime when you are feeling hungry, but make sure that the food is healthy for you and it is not junk food wiith higher amount of sugar and salt, but try to eat 3 times a day like...

well, it is not advisable to drink alcohol at any time whether, before pre-workout or post workout, it could damage your liver and organs and stop protein synthesis.

it's totally fine to have a cheat meal once a week, until it doesn't gain you more wight and calories, for the rest of days you could stick to your diet/healthy food.

Hi, there are plenty of cook books for body builder's available online , i recommend you to buy the ultimate bodybuilding cook book by kendell lou schmidt.

you have to spare some time in the morning and after job, you have to balance work life and training excercise, take a break from your regular schedule write down the things you want to do and...

Yes, i think use of 4000 calories daily very helpful for your for the last 4 days.

it is not advisable to take ceratin every day, but you can take little amount of it, you could get better results if using it in right amount.