Now down on your face. 3 sets of 15 push ups. Do them. You just did 45 push ups to honor the 45th president. Now add some every day until you do 100 a day. Respect your body so you are healthy and strong to help fight for this country. There is zero excuses to not be our best.
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i personally don't use any. eat real food because there are more nutrients than just the protein available and you don't want to miss out on that. especially since muscle building requires a caloric surplus, if you want to gain muscle you have to eat like it's your job and you always need more food.
also more important than what to eat is getting good sleep. lot of people fuck this up and it's the biggest gains killer there is. sleep is way more important than anything else. not to say that what youre eating is irrelevant but it's generally like wondering what color to paint your house while your kitchen is on fire, there's a bigger problem to worry about.
I would also add if you are going to use a powder, use a collagen protein instead of whey. Since we don't really eat the whole animal anymore, most people don't get enough collagen. It helps replenish your muscles, strengthen bones, and improve your joints. I use Vital Protein Collagen Peptides. You could also just drink some high quality bone broth.
Second this! If any other ladies have issues with bad nails, some daily collagen with really helps them grow nicely.
OMG yes! My nails are so strong these days and my hair grows like crazy it's amazing.