Some prime sources are chicken, lean steak, fish, turkey, ground meat, eggs, cottage cheese, Greek yogurt and protein powders. Go to the grocery store and stock up tonight. Vitamin C to fight diseases, magnesium to lower blood pressure, anti-oxidant beta-carotenes, etc. Simply put, progressive overload is what signals the muscle building progress to occur. Then, bring a protein shake or bar with you to work for a midday meal.
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