12 weeks muscle building program - bestkitchenreviews.online

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..........