Muscle building are depends on your Nutrition and your workout…..

 


Building muscle can boost your confidence, but it takes time and consistency. The key is exercising regularly and maintaining a healthy diet.
  1. Diet
  2. Drink enough water
  3. Workout harder, but shorter
  4. Full body rest
  5. Supplements (optional)

 

VEG & NON-VEG NUTRITION PLAN

This plan is helps to make a Muscle.

 

 MEAL 1 – Oat Meal

– 1cup Oat
– 1sp Whey or Protein x or
8-9 AM – 15g Peanuts or Almonds
– 2g Cinnamon
– ¼ cup Raisins
– 1 Apple or Banana or Strawberries
Calories = 500 | Protein – 40g | Crabs – 60g  |  Fat – 11g

 

 MEAL 2 – Banana Bread Peanut Butter Toast

– 3 slice whole wheat bread

– 1 Banana

11-12 PM       – 1.5 to 2sp Peanut Butter – 2g Cinnamon

– 1sp Honey

– 1 Glass low fat milk

 Calories = 500 | Protein – 28g | Crabs – 62g  |  Fat – 15g

 

MEAL 3 – Super Rice
– 1cup Brown Rice
– 1 Whole Egg
1-2 PM – 5 Egg Whites
– 20g Peanuts
– 1sp Ketchup
Calories = 500 | Protein – 32g | Crabs – 56g  |  Fat – 16g

 

 

MEAL 4 – Home Made Mass Gain Shake
– ½ cup Oat
– 1sp Whey or Protein or 5 Egg Whites
3- 4 PM – 1sp Peanut Butter
– 3g Cinnamon
– 2sp Yogurt
– 1 Banana or Strawberries
Calories = 500 | Protein – 37g | Carbs – 53g  |  Fat – 16g
– 1cup Water & Ice

 

Pre-Workout Drink
– 5g Creatine Monohydrate
5:30(PM) – 240ml Gatorade or Glucose D or Glucose C
Calories = 60 | Protein – 0g | Carbs – 15g  |  Fat – 0g
– 5g BCAA (Optional)

 

Post Workout Drink
– 2 Banana
7:30 PM – 1.5sp Whey or Protein or 6-8 Boiled Egg Whites
– 5g Creatine
Calories = 499 | Protein – 40g | Carbs – 78g  |  Fat – 3g
– 240ml Gatorade or Glucose D or Glucose D

 

MEAL 5 – Super Roti
– 1 Medium Roti (Chapati)
– 1/3cup Bell Pepper
9 PM – ¼ cup cauliflower
– 2sp Tomato
– 2sp Onion
– ½ cup Black Beans or Red kidney beans
– 1sp Ketchup
– 1sp Olive Oil
Calories = 494 | Protein – 32g | Carbs – 51g  |  Fat – 18g
– 1 Orange

 

MEAL 6 – Rice Cake
– 1 Rice Cake
– 1sp Peanut Butter
11 PM – 1cup Milk
Calories = 500 | Protein – 36g | Carbs – 30g  |  Fat – 15g
– 4 Boiled Egg Whites or 2/3sp Whey Protein
TOTAL Calories = 3446 | Protein – 245g | Crabs – 405g  |  Fat – 94g