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For example, if you need 180 grams of protein per day, consuming six meals at thirty grams of protein per meal will get you that 180 grams you need.T Boost Max It is always a temptation to work your reps in each set as quickly as you can, but don't let yourself do it. Slower repetitions of the exercises yield better results. Don't be afraid to trade off for a lighter weight in order to accomplish more reps. A fine goal is to spend five to ten seconds on each movement half, for a total of twenty