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Message: <blockquote data-quote="scurvy" data-source="post: 18094231" data-attributes="member: 130929">Thota mona muscle da ponnayo <img src="/styles/default/xenforo/smilies/default/P.gif"  class="smilie" loading="lazy" alt=":P" title=":P    :P" data-shortname=":P" />Tawa lejja nettan menna kiyawapan. <img src="/styles/default/xenforo/smilies/default/P.gif"  class="smilie" loading="lazy" alt=":P" title=":P    :P" data-shortname=":P" />Dawsata mewa kaapan-One full chicken breast, 10 egg whites and 2 yolks.Oatmeal/samamposha with non fat milk.Peanuts, almonds or any nuts.Non fat milk at least 500mlOne small cup of red riceVegetables/ fruits (Spinach, bananas, watermelon, pineapple etc)Okkoma eka patta kanna epa Ponnayao- kada kada meals 6kata witara kaapan.Gym ekata yanakota compund lifta karapan (Squat, Deadlift, military press, barbell rows, t bar rows, bench press)- low reps, high weight. (Technique ekata karapana) Gym session only 1 hour max. Giya, kara, awa, kewa, nidagatta. Peya ganan gym eke kiyo kiyo karala wedak ne ponnayao- tiyena tikath bahinawa.Vit C 1000mg ganing BEFORE gym. Udeta Vit D3 1000IU ganin after breakfast.Drink lots of liquids- try for 4 liters a day (Water, Thambili, Juice etc)Get at least 8 hours good unbroken sleep.Balapan maaseking muscle danne nedda kiyala. <img src="/styles/default/xenforo/smilies/default/yes.gif"  class="smilie" loading="lazy" alt=":yes:" title="Yes    :yes:" data-shortname=":yes:" /></blockquote>

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