Yes. That's true, you can gain 1 kg in a week's time. All you need is to
- Eat a surplus of 1000 calories daily.
- Exercise to build muscle.
- Eat high quality protein and fats.
- Get adequate amount of sleep (8hrs)
Diet plan ( Indian )
- Breakfast
5 chapatis, 1cup of bhaji,1 glass of milk, sprouted chana( chickpeas), moong, 3 eggs, 5-6 dates.
- Lunch
4 chapatis or 2 cup of rice with sambar, salad, fruits.
- Post-workout meal
3 eggs, 2 bananas, 5-6 dates, 1 glass of milk, ragi porridge or mixed flour porridge.
- Snacks
Peanuts, almonds, pista, etc.
- Dinner
Salad, 4 chapatis or rice 2 cups and a cup of sambhar, fruits,
- Before sleeping
1 glass of milk, roasted peanuts or almonds, 1 banana
- Eat a surplus of 1000 calories daily.
- Exercise to build muscle.
- Eat high quality protein and fats.
- Get adequate amount of sleep (8hrs)
Diet plan ( Indian )
- Breakfast
5 chapatis, 1cup of bhaji,1 glass of milk, sprouted chana( chickpeas), moong, 3 eggs, 5-6 dates.
- Lunch
4 chapatis or 2 cup of rice with sambar, salad, fruits.
- Post-workout meal
3 eggs, 2 bananas, 5-6 dates, 1 glass of milk, ragi porridge or mixed flour porridge.
- Snacks
Peanuts, almonds, pista, etc.
- Dinner
Salad, 4 chapatis or rice 2 cups and a cup of sambhar, fruits,
- Before sleeping
1 glass of milk, roasted peanuts or almonds, 1 banana
