Hi doc. My weight is 60 kg (wanna gain 3-4 kg) and weight is 167 cm. I go to gym daily in eve and perform intense workouts. My goal is to gain muscle. I am a pure veggie. My diet is Oats or sprouts in the breakfast. Protein shake & banana in morning snack. Brown rice in lunch. 2bananas pre workout. Then in eve snack banana and protein shake and paneer with salad or dalia in dinner. So am I going right or shld I hv to change sumtng. please help.
Your weight is absolutely fine as per your height.
Take 3 main meals and 2 side meals.
Don't skip breakfast.
Sleep for 7-9 hours per night.
Start your day with peanut butter sandwich.
After 2 hours take 500ml milk.
After 2 hours take 2-3 chapati with ghee applied along with paneer curry.
Evening banana shake.
Take apple before workout.
After workout take 1 scoop of whey protein powder.
Dinner take 2-3 chapati with ghee applied along with paneer or soya curry.
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