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

'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' 

• rese
• slime
• Easy
• � र पर प्रोट� न कैसे बनाएं hindi
• DHA
• si
• hi
• cook book
• healthy
• unli