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Stir-fried chicken (150g) and broccoli (150g) and brown rice (150g). Frozen yoghurt (200ml) and a protein shake. Video Programs to try Muscle building helps you get a lean body build and shed fat while protecting your body from injury and aches. It can also help correct postural issues. Focus on Muscle Growth. Make a mental shift from focusing on foods for fat loss to eating for muscle gain. This means consuming nutrient-dense foods in the form of lean proteins, complex carbs, and fats in the right quantity to support muscle growth. It also means committing to regular weight resistance training. Protein is the nutrient that offers muscle support. A cup of chopped shelled walnut halves contains 15. 2 g of protein and 9 g of omega-3 fatty acids, which may benefit muscle building. MEAL 6: 9 p. Whey protein shake (2 scoops) Meal Totals: 170 calories, 40 g protein, 2 g carbs, 0 g fat. Daily Totals: 3,387 calories, 339 g protein, 424 g carbs, 29 g fat. These are examples of the types of meal plans you should follow when you want to build muscle without gaining fat

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