How to gain lean muscle without supplement / Malayalam fitness


40gram oats /3 slice of bread or 2 chappati / 6 egg whites + one yolk ( boiled or omelet )
10 -12 almonds , unlimited vegetables

Mid morning snack –
One Apple/ orange / watermelon and green tea or black coffee

Lunch –
200 gram of rice, 150 to 180 gram of chicken/low fat beef / fish or 6 egg whites and unlimited vegetables

Mid afternoon snack –
Black coffee and two slice of bread (with peanut butter optional) 4 egg whites

Dinner –
One or two chapati and 150 gram of chicken and unlimited vegetable

Drink al Least 12 -18 glass water a day

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