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proteins
Lots of protein. Eggs, Beef, etc. But I would suggest protein shakes - they come in different flavors. Also, the protein shakes are meant for men who want to get bigger.
tuna fish, egg whites, turkey breast, chicken breast, brocoli, potatoes, oatmeal, ‘protein shakes and bars’
2 kg chicken a day I ate for 5 whole months nonstop and gained sold muscle if you cant handle 2 kg try 1 kg and slowly build your self up to 2 kg a day
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