Eggs , sega, milk, fish etc animal based source selehonu 9 amino acid alachew. Amino acid is the building block of protien. Muscle mulu be mulu be animal based source yegenebal. Gn betemesasay ena betam betekerarabi ke animal gar yemifokakeru mgboch alu. Enesu plant based yebalalu. Lemsalie Misir ( 9 amino acid alew gn be methionin mknyat ekul ke animal gar mulu protien ayesetem ) bihonm andengna protien source plant based new. Peanut butter ye lewez qebie ( be 1 mankya becha eske 12 protien yesetal - be agerachn Roza ena Tesfaye yelewez qebie arif nachew - be ken ke 2 mankya wechi beftsum endatetekem. ) , Avocado, Banana, Denech ( betam best ) , Ye Aja or Ye gebis Dabo ( Cake betoch yeshetalu - be ken 2 beki new ) , .... beyebelt search aderg. Wanaw maintenance calorie mawek albh. Be ken mn yahl calorie seweneteh yasfelegewal. Ehen lemawek calorie calculator beleh google aderg. Maintenance calorie kawek beketay calorie deficit or calorie surplus yemibal mawek albh. Deficit = belly ena weferet bemekenes muscle build madreg. Endet? Ke maintenance calorie lay tenesh mekenes ( mgb mekenes ) Surplus = mgb ke maintenance calorie belay memegeb. 70% mgb + 30% workout = ashetic and good posture yesetal.