1. Six back gain (NATURALLY)

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  • Focus on lean protein, such as pork, lamb, chicken, fish, dairy, nuts, seeds, and legumes. "This will promote satiety and help your body repair and rebuild muscle tissue after your workout," says Angel Planells, RDN, a national media spokesperson for the Academy of Nutrition and Dietetics. 
  • Choose whole grains over refined carbs, which contain less fiber, vitamins, and minerals.
  • Load up on fruits and veggies, which are rich in fiber and nutrients.
  • Carry healthy snacks with you to avoid the temptation of easily accessible junk food.
  • Eat snacks that combine multiple food groups. For example, instead of just eating an apple, pair it with peanut butter for increased satiety, Planells says.
  • Watch portion sizes, to avoid overeating. 
  • Stay hydrated. Drink about three to four liters per day, Ansari says. 

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