I have joined gym 1 month ago but yet there are no considerable changes in my body. I am a hostility and the food of the mess also does not provide much nutrients required, so please provide me a diet chart to follow so that I can get my muscles to grow efficiently.
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You need to increase your calorie intake by increasing your carbohydrates & protein intake. You can have parathas, cheese sandwiches in your breakfast. Increase 1 chapati more in your lunch & dinner. Add rice in your lunch. Include vegetables, dal, salad ,curd in your daily meals. You can have milkshakes, cookies fruits in between your meals. Add sweetdish. Eat every 2-3 hours.
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1. Aim of gym should preferably be for increased strength and fitness. 2. Expecting instant muscles can only lead to disappointment. 3. It will take an year of sustained gymming to see any noticeable changes. 4. Indulge in health activities for the joy of it, for health reasons and over a period of few years you will grow more fit and smart.
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Take high protein foods like all milk and milk products, eggs, pulses, sprouts, nuts, tofu, rajmah, chole, soyabean, paneer, chicken, fish etc. To gain muscle mass.
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