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Hello, I am 27 year old male and I have started gym 15 days back. My body physic is slim. Weight 72 Kg. I want to gain muscles to get better results. Could you suggest how much protein do I need a day and what are the easily available and pure foods/dry fruits/supplement without any side effects I can eat daily to gain that much? I am a vegetarian.:)
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I suggest you do't take supplyment, take protien rich diet like pulses, rajma, peanuts, soyabean, yoghurt, cashew, almond, milk these all are enough you to maintain your body with proper exercise.
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