I like the following article by breaking muscle. I preach all the time to follow these nutritional guide lines. I would also add to this article work out intensity. You have to push your self in the gym and come out side your comfort zone to really see results quick. I do this myself with as many work outs as I can. It has truly helped me stay fit and feeling great for many years. It is only takes one hour a day!
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Have fun and stay motivated!