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Than you use to incorporate bigger muscles or muscle you must eat more calories. There's no two methods about this, if you are not finding a satisfactory number of calories you are fighting with a losing battle in building muscle. You'll need your supply of calories from slim resources of protein slim pieces of skinless and meat chicken, like a quality whey protein powder. You can get the others from complex carbohydrates such as brown rice, oats and fruit /vegetables. Chuck some fatty acids within and you'll be to some bigger you that are stronger on the way.