Hi, I am 22 years old. My weight is 77kg and height is 5.9. I want to gain muscle mass . I don't eat chicken. I can only eat eggs and after workout I take whey protein. But I am only gaining fat not muscle mass. Please help.
Please make me a diet chart. These are the sources That I can afford:
Carbs: wheat chapati, brown bread, rice, potatoes
Protein: eggs, milk, whey, cheese
Fats:- peanut butter, peanuts, flax-seed
Expert Advice –
My suggestion to you is to ensure that your diet also consists of more vegetables and fruits for better nutrition and fiber apart from all that you have mentioned. Focus on eating 5 to 6 healthy small meals a day. Your diet must include 2 to 3 bananas, a handful of dry fruits/peanuts, sprouts, pulses, fruits, whole grains chapatis, low fat milk and yogurt, soy milk or low fat milk.
Please avoid fried foods, sugar, desserts, cheese, butter etc. If your diet is replete with the above mentioned foods, use of supplements can be reduced. I advocate use of natural foods so if you wish to have supplements, do so under the guidance from your trainer. This gives an adequate balance of carbohydrates, proteins and fats. Your exercises must include proper stretches through yoga and pranayam along with your other exercises.
Be regular and consistent with your diet, exercises and rest for optimum results and stay Mickeymized!!!
- Mickey Mehta