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  1. Hello, so I heard of this site and decided to see what its all about. I could use some tips and ideas as to how to adapt my diet. for better understanding. I am male, 29 years old. And i went trough a long period of malnutrition. In short my weight at the time was 69 kg at 194 cm height. At present i gained finally weight and am currently just under 90kg. I would like some tips as to how to tone and develop muscle but from atrophy. THank y'all in advance
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