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Diet Plan – Muscle Building/Lean Bulking program

Muscle Building /  Lean Bulking program

Meal 1- 6 Whole eggs + 100 g chicken breast + veggies + 100g blueberries

Meal2 – 250 gram rice/pasta + 140 g chicken breast + veggies 

Meal 3 – same as meal 2 

Meal4 (2 hour before gym) – 100g oats (rolled oats) cooked in skim milk + 1 scoop whey protein + 100 g blueberries

post workout – 40 g WPI + 10 g Glutamine  +5 g creatine monohydrate)( mixed in grape/apple juice or 30g vitargo)

Meal 5 – 120g chicken breast/120 g basa fish fillet + 300g rice (basmati) + veggies

Meal 5 – (before bed) 200g fat free yoghurt + 30 g WPI + 100 g blueberries + 20 g almonds/walnuts

Supplements to use :

5 g Acetyl L-carnitine  – empty stomach in the morning and 20 minutes before gym

1000mg CLA – empty stomach in the morning 

5 g Bcaa’s – empty stomach in morning  and 10 g during workout

5 g Glutamine – empty stomach in morning and during workout and post workout

Fish oil (2000 mg) – morning and before bed 

ZMA – before bed 

multivitamin – before bed 

5 g creatine monohydrate – post workout 

Vitargo 30 g Intra workout and post workout