Protein is the base. Your muscles are made of protein and this makes protein the essential macro nutrient you have to consume in order to build muscle mass. You need to consume at least 1.2-1.3 grams of protein per pound of your weight every day. This is a must if you plan to actually build muscle instead maintaining it. Good sources of protein include meats like beef,chicken and turkey, eggs, fish - tuna, salmon and herring and cottage cheese

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