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From the food morning OVYANKA 200 g. Day rice with chicken 300 g, 3 hours after the tread, banana, 2 eggs, evening meat at home or cutlets pasta buckwheat cottage cheese for the night. On days of rest, breakfast includes oatmeal, buckwheat, pasta, rice, potatoes, chocolate rarely I drink a liter of protein shake per day – milk, cream, banana, cottage cheese, casein, protein.
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Do not eat a lot of food at night. Conclusion Sleep is crucial for muscle growth.
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