How to make body in 1 month without supplement.
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time period is so short. u need continuos efforts. regular exercises needed. nourished food needed. also u will have to make a schedule.
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Gaining muscles is not easy and it can never happen in 1 month. It takes almost a year to build up the body type you are looking at. One has to eat very clean and do good weight training to gain muscles in the body. If you are a non vegetarian then you can get your protein sources from egg, fish and chicken. But if you are vegetarian you have do paneer and supplement with whey protein powder. Nevertheless if one is weight training a scoop of whey after training can help muscle growth cause it is the fastest absorbed protein. To gain muscles you will have to eat at least 6 meals (high calorie) in a day at a regular interval with a proper ratio of proteins and carbohydrates. Proteins will help you gain body mass while carbohydrates will help you give energy. Protein foods are eggs, fish, chicken, milk and milk products, meat and dals. Carbohydrate foods are roti and rice, potatoes, sweet potatoes. You have to eat vegetables and fuits and use healthy and good fats for cooking like ghee, cold pressed mustrad or til oil. You will also have to do some weight training exercise to help you build mass into the body. Also drink enough water to keep you hydrated.
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