Hello,Thankyou for the quiry.
Brief....Need a proper diet plan
Detail.. Since you have been concentrating only on gyming and exercise.But to gain musle mass,you need to focus on diet regime.Below I am going to tell you some tips,Surely it will help you.
1.in breakfast have complex carbohydrates (oats,
corn flakes, brown rice halwa,brown bread) with almond milk.
2. every two hrs have any one fruit..
3.with tea or coffy,do not have biscuits,instead have nuts..wall nuts
4.Before going to gym have half glass of whey protein or soya protein shake and after coming back from gym,have remained half glass of protein shake.
5.At dinner ,have bowl of dal,sprouts and salad
6.Start having
multivitamin tab. once daily.
7.In lunch you can have your meal as before.
One month you follow these tips and you can share your further quiries here at healthcare magic.We shall be happy to help you here.
Regards,Dr.Maheshwari