Видео

Um impressed a lot. God blesse Ethiopia !!

@@almieyoba9821 thank you.

To gain muscle and weight for a skinny body type, the recommended diet includes: Increased calorie intake - Consume 300-500 calories more per day than your maintenance level to create a calorie surplus for building muscle. Focus on nutrient-dense, calorie-rich foods. Protein-rich foods - Eat 0.7-1 gram of protein per pound of body weight (1.5-2.2 g/kg) to support muscle growth. Good protein sources include lean meats, eggs, dairy, beans, lentils, and protein supplements. Complex carbohydrates - Include plenty of whole grains, fruits, and vegetables to provide energy for workouts and muscle recovery. Aim for 2-4 grams of carbs per pound of body weight (4-8 g/kg). Healthy fats - Include sources like nuts, nut butters, avocados, olive oil, and fatty fish to meet 20-30% of your total daily calories. Fats support hormone production. Calorie-dense foods - Add nutrient-dense, high-calorie foods like nuts, nut butters, dried fruit, granola, and whole milk to easily increase daily calorie intake. Consume meals and snacks every 3-4 hours to maximize nutrient intake and muscle-building potential. Stay hydrated and get adequate sleep for optimal recovery. The exact macronutrient and calorie needs may vary based on your age, activity level, and individual metabolism. Working with a registered dietitian can help create a personalized plan.

@@alemmamarudemise-fu7sb thank you so much dear.

Amen.😂😂

I will come one day.

Eritrea is a wonderful place. But your government is a horrible thing😢

😅😅😅 some one send this to comedian Jammy

They didn't need to build Paris eiffel tower but they did because they knew it will benefit the people , city and country in the long run.

I remember well. Thank you lina.

Very good keep up the good work Binias.

@@tekletravel27 tnx

No it was by the last week

100%

respect❤❤

I will post it soon Ela bro.