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i am about 19 years old i weigh about 175 im 6'4 how much calories do i need and how do i take into consideration portions of food that do not necessarily have it market packages of chicken steak ect. what would be a good eating sched for a day . /week for gains thx. target it 230 muscle! i was...

I have been training naturally and experinced some gains . But i want to get maximum gains for the amonunt of tiem i put in, i have heard about various cyclyes and read up on them but i want to know which one would bring the most benifit for my body type. im around 6'4 185 i was about 200 but...