Try This One, 8-10 Oz Rump Steak, 4 Egg Whites, 2-3 Table Spoons Of Full Creem, 1 Porsion Boiled Rice With A Teaspoon Of Vinegar. Eat It Before Bed Every Night, The Chemical Reaction Will Give Good Gains By Force Feeding Your Muscles As You Sleep You Will Litraly Feel The Difrence When You Wake Up In The Mornings.