Hi, please excuse my english.
I would appreciate some advices...
Do you take a PWO shake?
What do you think about this:
1) 1 scopp of whey protein ON
2) a medium banana
3) 1/2 cup of oatmeal.
4) 250ml of skimmed milk
1 hour after that I have 2 cups of cooked brown rice and 150gr of chicken
I'm 1.68 m, 71 kilos, 15%bf. I want to gain muscle.
Thank you very much
BTW, what happened in the other site??