Diet plan for Muscle Gain

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Diet plan for muscle gain(non vegetarian)

Time Food item
8:00 2 whole egg +3 egg whites+ 60gms oats with 50ml skimmed milk
11:00 100gm chicken+ 50gm rice+50 gms green salad
14:00 100gm tofu + 1 jowar/bajra roti
17:00(pre workout) 100 gm fish + 30 gm rice
19:30(post workout) 1 scoop whey +100 gm fruits +dryfruits—smoothie
21:30 100gm chicken+3 whole wheat roti

 

Oil-rice bran oil 15-20ml daily equally distributed

Flax/fish oil tablets-3-4gm daily

Water intake-3-5 ltrs per day equally distributed.

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