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You need to have a minimum of two protein-rich meals a day, with at least one high-protein snack.ZMass Testo Boost You should eat a healthy meal before you workout. Eat more calories an hour before your workout. This doesn't mean you should overeat on workout days, but eat more than you normally do on the days you don't go to the gym.ZMass Testo Boost Put all of the "big three" in each routine you perform. The muscle-building power of these exercises - the dead lift, the bench press and the squat - is well-established and indisputable.