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How can I build muscles?

Q: I am 26 years old, weighing 67 kg and height 5 feet 8 inches. I have been working out for the past 3-4 years. I have a lean and muscular body but I don't have enough muscles to look bulky. I follow my weight training schedule seriously, but I feel my nutrition is not adequate. How much protein is needed daily for me to build muscles? Can I build muscles without taking protein or body-building supplements?

A:Here is a sample body-building diet for men 7 a.m.: One cup of dry oats mixed with water, 1 cup of beaten eggs 10 a.m.: Meal replacement packet like (which has a 40/40/20 nutrient ratio) mixed with water or a protein powder (with around 40 g of protein) mixed with 40 g of carbohydrates from cream of rice, grits, or oatmeal. One tablespoon of flaxseed oil 1.30 p.m.: 1 cup of brown rice (full of fibre), or medium sized boiled/ baked potato, or 1 cup of oatmeal; 2 cups of green beans, broccoli or any other desired vegetable; 60-75 g of chicken or lean fish 4.30 PM: Same as 10 a.m. meal 8 p.m.: 1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal; 2 cups of green beans, broccoli or any other desired vegetable; 60-75 g of chicken or lean fish 10 p.m.: Same as 10 a.m. meal Definitely, make sure that you cover at least the basics of supplementation which are a multi-vitamin and mineral formula, vitamin C (from fresh fruits like grapes, guava, lime, etc.), and essential fatty acids coming from either fish oils, flaxseed oil or extra virgin olive oil. Also, for convenience, a good protein powder is a great way to add valuable calories and nutrients to your diet.

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