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MOB_95Wg3m1498299308706

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hi you can take 5 gm creatine before workout and if you are doing high intensity workout then add another 5 gm in morning an otherwise only take 5 gm.............
hi for muscle growth firstly take good nutrition protein rich foods like spinach,eggs,whey protein and add creatin and bcaa and be focused on quality rep workout ........

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