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Message: <blockquote data-quote="perfecxionX" data-source="post: 3576259" data-attributes="member: 572854">you will NOT be able to spot increase muscle mass. the proportions you have are likely the proportions youll always have. (unless you waste 10 years ignoring your bodys real muscle groups)in 4 months you could maybe put on 10-15lbs of lean mass.simple get stronger, eat alot, rest, eat moreSQUAT, dead, bench - and in that order20-25cals per lb1.5-2grams protein per lbas pointed out diet is very important, and as often as beginners forget this it seems experienced people forget the importance of getting stronger.  if youve got both keyed in theres no way your staying the same size.</blockquote>

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