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that's a silly question. if you've been working out for a while, like several years, and you know the actual meaning of "proper training and diet," then you should already know what to expect. supps just help you get to where you want to be faster. for certain purposes, like professional sports, they take you beyond your natural limits.
not to sound mean, but you should use the search function if you don't have a specific question. sides and things like that have been discussed at one time or another.
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