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6 slices of wheat bread w/ peanut butter
Half chicken breast
1 chicken thigh and 1 leg
3x whey protein
I am 5'7 and i'm used to weigh 63kg but now i gain 5kg = 68kg i have been going to the gym for 4 and half months.
and dumbbell curl twist or not is it necessary to twist when doing the DB curl?