12 weeks muscle building program - DIET PLAN

Meal - 1 Break fast
Oats 40 gm 150 cal
Almonds 25 gm 149 cal
Slim milk 200 ml 78 cal
Walnut 15 gm 100 cal
Half apple 40 cal
Whey protein 15 gm 60 cal
Total 577 calories
Carbs - 57 gm Fats - 27 gm Protein - 32gm
Meal - 2 Snack
Brown bread 1 piece 73 cal
Peanut butter 1 spoon 95 cal
Walnuts 15 gm 100 cal
Slim milk 200 ml 78 cal
Total 346 calories
Carbs - 30 gm Fats - 20 gm Protein - 16gm
Meal - 3 Lunch
Chickpeas 3 tbsp 138 cal
Brown rice 3 tbsp 46 cal
Soya chunks 32 gm 87 cal
Plain curd 200 gm 135 cal
Tomatoes 30 gm 9 cal
Onion 1 unit 40 cal
Olive oil 1.5 sp 60 cal
Total 515 calories
Carbs - 65gm Fats - 16gm Protein - 31gm
Meal - 4 Snack
Green yogurt 182 gm 143 cal
Banana 1 unit 53 cal
Dates 5 gm 14 cal
Almond 15 gm 89 cal
Total 299 calories
Carbs - 28 gm Fats - 13gm Protein - 20gm
Meal - 5 Dinner
Peas 60 gm 53 cal
Green Bell pepper 1/2 24 cal
Red Onion 1 unit 16 cal
Cucumber 10 units 4 cal
Tomatoes 28 gm 3 cal
Chapati (thin) 2 piece 140 cal
Olive oil 1 tbsp 40 cal
Home made low-
fat panner 0.6 cup 250 cal
Total 530 calories
Carbs - 59 gm Fats - 17 gm Protein - 28gm
Meal - 6 Before Bed
Slim milk 250 ml 98 cal
Whey protein 1/2 sp 60 cal
Peanut butter 1.5 tsp 143 cal
Cinnamon 1 tsp 10 cal
Banana 1/4 piece 26 cal
Total 336 calories
Carbs - 27gm Fats - 19.6gm
Protein - 26.5gm
Total
Carbs-285gm 1140 calories
Protein-183gm. 739 calories
Fat-102gm. 1021 calories
Post workout- 1scoop whey protein or 6 egg whites
Note:-
1.Drink 8-10 glasses of water
2.Rest day follow the same plan but you can have 1 cheat meal once a week.
3.Workout 5 times a week it include weight training and circuit workouts.
Follow this plan to achieve your muscle building goal..........

Meal - 1 Break fast
Oats 40 gm 150 cal
Almonds 25 gm 149 cal
Slim milk 200 ml 78 cal
Walnut 15 gm 100 cal
Half apple 40 cal
Whey protein 15 gm 60 cal
Total 577 calories
Brown bread 1 piece 73 cal
Peanut butter 1 spoon 95 cal
Walnuts 15 gm 100 cal
Slim milk 200 ml 78 cal
Total 346 calories
Chickpeas 3 tbsp 138 cal
Brown rice 3 tbsp 46 cal
Soya chunks 32 gm 87 cal
Plain curd 200 gm 135 cal
Tomatoes 30 gm 9 cal
Onion 1 unit 40 cal
Olive oil 1.5 sp 60 cal
Total 515 calories
Green yogurt 182 gm 143 cal
Banana 1 unit 53 cal
Dates 5 gm 14 cal
Almond 15 gm 89 cal
Total 299 calories
Peas 60 gm 53 cal
Green Bell pepper 1/2 24 cal
Red Onion 1 unit 16 cal
Cucumber 10 units 4 cal
Tomatoes 28 gm 3 cal
Chapati (thin) 2 piece 140 cal
Olive oil 1 tbsp 40 cal
Home made low-
fat panner 0.6 cup 250 cal
Total 530 calories
Slim milk 250 ml 98 cal
Whey protein 1/2 sp 60 cal
Peanut butter 1.5 tsp 143 cal
Cinnamon 1 tsp 10 cal
Banana 1/4 piece 26 cal
Total 336 calories
Carbs - 27gm Fats - 19.6gm
Protein - 26.5gm