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Days of rest, I agree with the 3x a week of weight training, and on the off days I do an hour of cardio to keep with the habbit.
I suggest if possible you try to go to bed earlier.
The electronic musician Wendy Carlos released Switched-On Bach inwhich won three Grammy awards and became one of the first classical albums to sellcopies.
Then he slept over the next night, and we ended up having sex.
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I have found that eating tons of protein was the only thing that made me gain muscle weight.
For beginners, this recovery time can be especially important.
Even deflorating an 18 y.