👇 FOLLOW 👊⬇️‼️ ⬇️ ⬇️ ⬇️ ⬇️ ⬇️ ✅ **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. 👊 FOLLOW FOR MORE‼️ #fitness