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You don't have to live on chicken and rice or take expensive supplements to build muscle, according to a pro bodybuilder and dietitian.  

Holly Baxter, an international award-winning physique athlete, said she's learned from personal and professional experience that the best diet for a strong, lean physique is one you can stick to in the long term.

"Find something that works for your preferences. It's not super sexy or glamorous, but often people are looking for shortcuts that just aren't sustainable," she told Insider. 

Baxter shared some of her favorite ways to get enough protein for a strong, muscular physique while eating real foods she enjoys. In total, she said she gets about 130 to 140 grams of protein per day, about the middle of the recommended range, which is about 1 to 1.3 grams per pound of lean body weight each day.