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I recommend cycling and Jump ropes every weekend and lift heavy so that u will build muscle and keep mixing up...too much thinking on reducing will not gonna burn caleries.... all the best...

sure you can 100% build a good physic without protein powders but naturally you must eat the protein rich food. im 100% natural & eats lots of egg whites & veggies for fiber in a day. lift heavy eat...

Bro. If you are training to gain then dont do high reps. Heavy lifts with low reps will also do. Low means LOW.. 5 to 6 on last set

Use, reverse grip barbell curl, precher curl & precher DB curls for long head....