I (repost please indicate the author Jesus' goose bumps) recommend the original muscle-building recipe for you: \ x0d \ x0d \ Breakfast: whole wheat bread is appropriate (rice and noodles can be used instead according to taste, and the key is enough. The same below), 2 egg whites (most demanding 10), a few slices of lean meat, 1 cup of milk, 1 apple \ x0d \ x0d \ Chinese food: a large piece of chicken breast or lean meat, 1 dish of vegetables, 2 pairs of rice \) \ You can eat it at noon), 1 whole wheat steamed bread, 1 dish of vegetables \ x0d \ x0d \ Before going to bed: a small cup of yogurt or soybean milk, 1 small fruit (you can eat it before going to bed 1 hour).