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Muscle gaining diet
MEAL 1 morning:-
Day start with hare moong & black chickpeas + 1 pomegranate &
1glass 1banana+1 chiku shake or banana shake your choice
Meal 2 brunch 12:00pm
1 brown bread peanut butter + ya fruits sath dryfruits or boiled chicken + salad or egg roti omellete kuch bi lelo
Meal 3 lunch 2:30-300pm
RICE ya 2-3chapati + DAL/ RAJMA/ WHITE OR BLACK CHOLE kuch bi lelo ya chicken biryani + 1 bowl curd jrur

MEAL 4 EVENING SNACK
1 glass Banana chiku shake

Meal 5 pre meal 30min before workout )
Aloo dahi ya sweet potato kch bi lelo ya 2-3 banana bi leskte
After workout
20rs paneer ya eggs lelo ya whey protein
MEAL 6 dinner
Rice ya roti + same like jo lunch me bna/ rajma / white ya black chickpeas ya koi bi sabzi sath me 1bowl salad jrur🥒
Sone se phle 1 glass warm milk

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