MUSCLE BUILDING DIET

Hello guys! After giving purely original fat loss program  now its time to provide you muscle building program for all free.

Try this , get muscular and write your review in comments.

8-9 AM : OAT MEAL

1 cup oats, 1sp whey or protein X , Cinnamon , Raisins,
1 apple

11 PM : BANANA PEANUT BUTTER BREAD TOAST

1 Banana , 3 Whole wheat bread , 1sp honey, 1 sp peanut butter , cinnamon , 240ml non fat milk

1-2 PM : Super Rice  

 1cup Brown Rice - 1 Whole Egg - 5 Egg Whites -
 20g Peanuts - 1sp Ketchup

3-4 PM: Home Made Mass Gain Shake  

 ½ cup Oat - 1sp Whey or Protinex or 5 Egg Whites - 1sp Peanut Butter - 3g Cinnamon - 2sp Yogurt - 1 Banana or Strawberries - 1 cup Water & Ice

5:30 PM : Pre-Workout Drink  (30min before exercise)

5g Creatine Monohydrate - 240ml Gatorade or Glucone D or Glucose C - 5g BCAA (Optional)

 7:30: PM Post Workout Drink -

2 Banana - 1.5sp Whey or Protinex or 6-8 Boiled Egg Whites - 5g Creatine - 240ml Gatorade or Glucone D or Glucose D

9 PM: Super Roti 

1 Medium Roti (Naan,Chapati) - 1/3cup Bell Pepper -
¼ cup cauliflower - 2sp Tomato - 2sp Onion - ½ cup Black Beans or Red kidney beans - 1sp Ketchup - 1sp Olive Oil


11 PM: Rice Cake

 1 Rice Cake - 1sp Peanut Butter - 1cup Milk - 4 Boiled Egg Whites or 2/3sp Whey Protein


This will be your intense diet for muscle building. Follow diet for 12 weeks minimum and get the results. Its time to change.

Change the timing according to your schedule.
Drink minimum 3-4 litres water a day.
Sleep min 6-8 hours.

All the best guys. Eat Clean , Live healthy!


Next post coming soon,till then

'Stay fit , Stay Healthy'