muscle growth | foods to gain weight | lean muscle

foods to gain weight- how to grow muscle for lean muscle

Diet plan if you want to Bulk Up(Gain weight and muscles)

Breakfast(8:30)- 
Milk(200 ml)+ Oats (50 gm) (avoid sugar)+6 almonds+1 Banana 
Brown bread (2 slices)+ 3 Eggs whites + 1 egg with the yolk 
Snack(11:00)-
Whey protein(30 gm)+ 1 Banana +4 almonds
Lunch(1:00)-
4-5 Whole wheat Chapatis/Brown Rice/Whole wheat pasta+100 gm Chicken/Fish curry(avoid spice and oil)+Green Salad+Yoghurt 
Snack(4:00)-
Whey protein(30 gm) + 1 Banana/Apple +4 almonds 
Workout (5:00 to 6:00)- Refer the exercise routines..
Post workout(6:20)-
Whey protein+ 1 banana + 2 Whole Wheat bread slices + 5 almonds  
Dinner (8:00 2-3 hrs before sleep)-
Should be the lightest meal comprising mainly of protein...
3-4 Chapati +100 gm Fish/chicken(avoid spice and oil) + Green Salad  + Yoghurt
15 minutes Before bed-
a glass of warm Milk..

muscle growth | foods to gain weight | lean muscle

Five Non Vegetarian Protein Foods Used for Building Muscles

Above was all about the diet chart. Now let’s talk about 5 non-vegetarian body building foods that are irreplaceable when it comes to building bigger muscles.

1. Eggs: This non vegetarian food has a wide scope and is a staple diet for almost every body builder. There are various methods available in which you can consume eggs, but remember one thing that all of them are not healthy. If you want to eat eggs as a body building food then you must eat them boiled. To build muscles, you may need to eat at least 10-15 eggs per day. Eat only egg whites and discard the yolks as they are fat building agents.
2. Crabs: It is one of the widely used non vegetarian dish used by body builders to gain muscles as they contains a rich amount a zinc and calcium, which is essentially required in building up muscles.
3. Mutton / Lamb Meat: Red meat contains large amounts of Creatine and iron, minerals like phosphorus and zinc. It also contains Vitamin B which includes niacin, vitamin B12, thiamine and riboflavin. Red meat is the richest source oflipoic acid which is a powerful antioxidant. Red Meat contains small amounts of vitamin D. The liver contains the much higher quantities than any other parts of the animal. Red meat is very essential in building muscle mass. Eat mutton in order to get healthy amino acids.
4. Oysters: Oysters are commonly consumed either cooked or raw by humans as delicacy. Oysters are rich source of zinc, selenium, iron and calcium and also vitamin A, Vitamin B12. Dietary supplements also contain calcium carbonate from oyster shells. Apart from giving essential muscles and helping in building muscles, it also improves your love life.
5. Salmon: It is the perfect post workout diet for body builders. It gives you abundant energy without adding any fat to your body.
6. Chicken Chest: It is one of the widely available and affordable sources of protein available in the market. Rich in protein and low in fat and cholesterol as compared to other parts of chicken. This is Body Builders favorite as it adds lean muscle to the body. In 100 grams of chicken breast, you will get 23.5 grams of protein and 195 K cal of energy.
7. Liver Chicken: It is also a very good source of Thiamine, Zinc, Copper, Manganese, Vitamin A, Vitamin C, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Iron, Phosphorus and Selenium. Apart from being very high in Cholesterol, it is very nutritious.