TweetMY ADVICE IS TO TAKE IN AS MUCH PROTEIN IN AS U CAN BUT TRY TO EAT CLEAN IF U WANT TO STAY LEAN. AND UR NOT GOING TO GET 21 INCH ARMS OUT OF 1 CYCLESINCE UR ALREADY 19 AND SOMETHING SHOOT FOR 20 BUT DONT BE DISSAPPOINTED BECAUSE U DIDNT GET 21. AND AGAIN GOOD LUCK