Negative thoughts, self-talk, is harmful to building self-esteem and confidence. Learn to use a thought log to get rid of unhelpful negative thoughts.
The Mass Effect diet is a meal plan designed for tone, muscle building and weight gain. There are four meals per day ( post-workout snack) with a number of options for each. Which option you use in each meal plan is up to you. You can vary your options from day to day (or week to week) to create a totally customised meal plan for yourself.: