Hi. i've joined a gym to make a good physique and increase some weight (i'm lean and thin at d moment). pls suggest me a whole day diet chart with high protein diet and a pre gym and post gym diet with adequate proteins and carbohydrates and without any supplements.
Answer:
i think your gym should give u ideal food intake chart. I cannot provide u with it. moreover, the chart should be made after anaylsis of your current weight, diet, eating habits -veg/ non veg etc. no one can give u chart without analysis %26 even if u manage to get one pls don't follow it. if your gym cannot provide one, then take help of dietician.a professional can help u better.
generally, u can include following - banana, paneer, tofu, sprouts etc. drink plenty of water during %26 after workouts
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