I don’t know how to achieve this size?

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I don't think it matters that much if you lose "muscle mass" after age 20.

Usually, the best distance runners are past their 20s. I completed 3 marathons in my 30s; I probably couldn't run 5 miles when I was in my 20s.

Anything that requires patience and endurance----is usually performed better by people in their 30s and 40s.

Maybe you need some Muscle Milk my dad uses that and he's buff.

...Steroids are bad.

I thought all body builders used special diets.