If u r gaining, hule kemtagegniew Normal calories lay 500 mechemer , lemekenes demo 500 mekenes. Protein demo be kilo, 1 gram. Lemsale if u r 60 kg, u need 60 g Protein

You just have to take more calories than the amount you burn daily up to 2500 calories in take is good for building muscle for men and 1500 for women

300 kg ertib ena and beer Without any foreign type of ffoood