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Yeah just stick it all down your neck and GROW!

What he said

Eat Oats, rice, pasta, chicken, beef, turkey, fish.

If you struggle to make time, then your gonna struggle to make the gains that you want.

What he said ^^

BUT don't sacrifice your form for too heavy a weight.

No it wont make you fat, but if taking at night your better with a slower releasing protein than whey - i.e. casein

You need to add more mass to your arms. Thats what i did