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hi,

design a workout for your whole body and keep on progressing - increase the weight every time you don't push hard yourself to lift it. about nutrition just eat a lot. compute how many calories you burn usually (google for BMR calculator) and add another 400-500 at least on top of that. you'll gain some fat together with the muscles however, you can't avoid it, but most weight you gain will be muscles.

take care

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