I want to gain some muscles and make bi shapes what type of diet I can take for it.
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Dear lybrateuser, - To build muscles have a well balanced diet with more of protein rich foods - have fruits, vegetables including green leafy & seasonal ones, whole grains like whole wheat, brown rice, oats, corn, quinoa instead of refined ones, protein rich foods such as eggs, non veg, milk & milk products like cheese, yogurt, cottage cheese, butter milk, soya products, tofu, beans, lentils, pulses, sprouts, nuts such as almonds, walnuts, pista, cashew, seeds like flax, chia, sesame - include a protein food item in each of your meals & also as a snack in between meals to provide you constant energy - also do regular exercise including weight bearing ones to build your muscles.
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