Alison boa noite! Olha tente fazer uma dieta rica em proteinas e carboidratos regulada com exercicios fisicos pra ter otimos resultados faça o consumo de comidas que almentem seu ganho de massa muscular exemplo da batata doce. Beba bastante agua.
Exercicios pelo menos 3 vezes por semana, voc~e tera otimos resultados. Vou passar um metodo aqui de 100 receitas FITNESS pra aumentar seu ganho de massa - http://bit.ly/1Mi55YTFitness E outro metodo de ganho de massa com exercicios -. http://bit.ly/1jUbTFtMassarapido Espero ter ajudado!
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