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✅ **Meal 1 (Breakfast)**
* 100g oats with 500ml milk
* 2 bananas
* 30g peanuts
* 2 tbsp peanut butter
* Protein: ~35g
✅ **Meal 2 (Mid-Morning)**
* 4 whole wheat bread slices
* 100g paneer
* 1 fruit
* Protein: ~25g
✅ **Meal 3 (Lunch)**
* 4 chapatis
* 2 cups rice
* 2 cups dal
* 100g soy chunks
* Salad
* Protein: ~45g
✅ **Meal 4 (Pre-Workout)**
* 2 bananas
* 50g raisins
* Black coffee (optional)
* Protein: ~3g
✅ **Meal 5 (Post-Workout)**
* 100g soy chunks
* 500ml milk
* 2 bananas
* Protein: ~40g
✅ **Meal 6 (Dinner)**
* 4 chapatis
* 200g paneer
* Mixed vegetables
* Protein: ~45g
✅ **Meal 7 (Before Bed)**
* 500ml milk
* 30g peanuts
* Protein: ~20g
✅ **Daily Total**
* Calories: 3500–4000+
* Protein: 200–210g
* Carbs: 450–500g
* Fats: 90–110g
### Bulking Tips
✅ Stay in a calorie surplus every day.
✅ Train hard and progressively lift heavier weights.
✅ Hit each muscle group at least twice a week.
✅ Sleep 7–9 hours every night.
✅ Don't skip meals.
✅ Track your weight weekly.
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#fitness
