I (repost please indicate the author Jesus' goose bumps) recommended the original muscle-building recipe for you: \ x1d \ x1d \ Breakfast: a proper amount of whole wheat bread (rice and noodles can be used instead according to taste, and the key is enough. The same below), 2 egg whites (up to 11 for demanding ones), several slices of lean red meat, 1 cups of milk, 1 apples \ x1d \ x1d \ Chinese food: a large piece of chicken breast or lean red meat, 1 plates of vegetables, 2 pairs of rice \ x1d \ x1d \ training meal (21 minutes after training): ) \x1d\\x1d\ Dinner: appropriate amount of fish, shrimp and some bean products (such as tofu). Can also be eaten at noon), 1 whole wheat steamed buns, 1 plates of vegetables \x1d\\x1d\ Before going to bed: a small cup of yogurt or soybean milk, 1 small fruits (which can be eaten 1 hours before going to bed).