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      "body": "Hello everybody :)\nMy name is Tavi.\nI like all about fitness, I like to move myself, I like to live a healthy life ... but ... the most important thing is that I like to eat  :))\nWhen you combine fitness and good food you will be a strong man or a attractive woman, healthly and energy!\nWell, i decided to make this blog for you all. In the future I want to post my personal heathly recipes.\nThese recipes will be for all people: young men, students, hurried people, gourments, etc.\nI wanna make these recipes very easy to cook, fast and cheap.\nSome recipes will be for muscle mass growth, some will be for weight loss, and others for maintenance. Keep your calm because no desserts will be missing out from this blog because I'm a fan of them. To make this possible, the number of kilocalories will oscillate according to each category.\nSo, for muscle mass growth we must to be in a caloric surplus, for weight loss we must to be in a caloric deficit and for maintenance, we must have a normal caloric intake, not too high or too low.\nI will start this blog with the first category: \n~BULKING~\nLet's try the first recipe :)\nIn the bulking period, we need a higher macronutrient intake than usual..\nWell, for this recipe I did not find a name, so, I will call it:\nMuscle mass recipe.\n\nIngredients:\n- Oatmeal (150gr)\n- Yogurt (250gr)\n- Cottage Chesse (150gr)\n- Honey (100gr)\n- Cocoa (1 tbps)\n- Banana (Optional)\nMethod:\nIn a bowl, add the oatmeal, the cottage cheese and the yogurt (depending on the percentage of fat, the kilocalories will change) and mix well.\n\n![1# vert.jpg](https://steemitimages.com/DQmURdXY7tq4ukMzqbywLyTjzCWpcpTLxvjp89fyHX4X6jd/1%23%20vert.jpg)\n\nThen, add the cocoa, the honey and the banana (if you use it, but I recommend you to use it) and mix very well.\n\n![2# vert.jpg](https://steemitimages.com/DQmbcWGgTGDhqwdfHGewh8i3bWpFfu1FjYu8t6A8qc9mgV9/2%23%20vert.jpg)\n\nWell, that's all. You can divide into two equal parts, one serve at breakfast with a banana, and the other as a snack. Simple, right?\n\n![3# vert.jpg](https://steemitimages.com/DQmNuHr2TGo5cwExHdTp3m6s2yfUvADZmjHoSj4fqWFGmxG/3%23%20vert.jpg)\n\n\nNutritional values:\n- Carbohydrats: 192\n- Protein: 45\n- Fat: 23\n- Total kilocalories: 1009\n\nBecause the first was too easy, as a bonus we will make one ... much easier. Now, let's do a chicken recipe. \n\nIngredients: \n- Raw chicken breast (300gr)\n- Salt\n- Pepper (optional)\n- An egg\n- Two buns of seeds (fitness)\n- Olive oil (5ml)\n- Vegetables (tomatoes, onion)\nMethod:\nChop raw chicken breast (you can use a blender but be careful not to turn it into paste) add salt and pepper (if you put it) then add egg and mix well.\nDivide the quantity into two equal parts and form two burgers.\nThe fire must be low to medium, put the 5 ml of oil and grease the pan. Leave the chicken on each side to form a crust and make sure it is cooked.\nOver the chicken can be added tomatoes, onions or other vegetables according to preferences.\n\nNutritional value:\n- Carbohydrats: 96\n- Protein: 91\n- Fat: 18\n- Total kilocalories: 885\nIt was easy. What do you think?\n\nThank you for your time! I'm waiting for you next time!",
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