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Good sources of protein are lean red meat, chicken, turkey, excess fat milk and yoghurt, low fat cottage cheese, egg white, canned fish, soy products and many other businesses. In addition, in diet acquire weight and muscle the carbohydrates and fats should additionally be consumed in balanced form. Good source of carbohydrates are whole meal bread, potatoes, brown rice, pasta and etc. Fats like omega-3 and omega-6 should be taken. These include tuna, salmon and flaxseed oil.