how can i gain 20 kg in 3 months

how can i lose 5 in a day

exchange bodies

I need that tutorial too 💔

😭😭😭😭

Eat about 3.4k cals a day wit 220g protein , do meal preps as well, and count ur cals.

a lot of work but will be worth it 💔

yeah bro definitely, I’ve gained 20kg since I started gym and it’s purely muscle

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