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@peter_p Those are the basics of barbell movements. You'll have fun if you try them! Eat lots of grains, beans, and nuts. If you are worried about meals, what you can do (I do it often) is eat as you normally do but add lots of snacks. Those snacks are PB&J sandwiches, big handfuls of nuts...

@peter_p The best advice I can give is it (1) google a standard muscle building program, Of which there are so many. There's the Reddit popular Stronglift 5x5, which is cool because it's very simple but easy to ramp up, but there's a ton of different programs online (Google 3 day body building...