5'5 1/2" and 143lbs (132lbs in contest), i want to have more muscles and more results.
my diet: morning: 100gr corn flakes with milk, coffee
snack: protein shaker, 1 fruit
lunch: 150gr rice, meat 150gr,1 yoghurt
snack: protein shaker, 1 fruit
diner: meat 150gr, vegetables and yoghurt
i train 5...