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Sep 08, 2015

Diet chart for lean mass gain

Hi, My Weight is 60 Kg and my hight is 5.7 inch and fat on my body is about 14% and i want to get six pack abs with muscle size i.e my biceps size is now 13.4 inch and i want 14.5 inch can any body tell me best diet plan also i am pure vegetarian and currenty i am using muscleblaze whey protein 1 sccop with creatine 5gm, 1 litter milk (skimmed), nuts(almonds,peanuts.. ) 60 gm, 100 gm tofo for protein requirment also simple lunch with 5 rotis and oats in breakfast
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