Muscle again diet
**Body banane (muscle gain + fit body)** ke liye diet ka base rule hai: **protein + sahi carbs + healthy fats + consistency**. ### 🥗 Daily Diet Plan (Indian style) #### 🌅 Subah (Uthte hi) * 1 glass **garam pani** * 5–6 **bhige badam** * (Optional) 1 banana agar workout karta hai subah #### 🍳 Breakfast * **Option 1:** * 3–4 **ande** (2 whole + 2 white) * 2 **brown bread / roti** * **Option 2 (Veg):** * **Oats** + milk * 1 bowl **paneer / sprouts** #### 🏋️ Pre-Workout (Workout se 30–60 min pehle) * 1 **banana** / black coffee * Thoda **peanut butter** (optional) #### 💪 Post-Workout * 1 scoop **whey protein** (best) **ya** * 1 glass **milk + 2 boiled eggs** #### 🍛 Lunch * 2–3 **roti** / 1 bowl **rice** * **Chicken / Fish / Paneer / Dal** * Thodi **sabzi** * Salad + dahi #### ☕ Evening Snack * **Roasted chana / peanuts** * Green tea / lemon water #### 🌙 Dinner (Light rakho) * **Chicken / Paneer / Egg bhurji** * Sabzi * 1–2 roti (ya skip carbs agar f...