'How to gain lean muscle without supplement / Malayalam fitness'

09:02 Oct 12, 2022 2 2

'DIET PLAN   Breakfast- 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' 

• asmr �
• 30
• sand
• mukbang
• tr
• animal s food
• Netflix
• easy recipes
• danny
• M S sandwich

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