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Guil
Two large meals a day is retarded if you're trying to put on mass. Eat 5-6 smaller meals so your body doesn't burn away the little fat/muscle you gained/have during the day.
Then workout regularly.
That's all, in a nutshell, really.
http://rapidshare.com/files/94045622/the_secrets_to_gaining_muscle_mass_fast_by_anthony_ellis.pdf.ht ml
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