Selvakumar Nallamuthu

It again depends on your requirement you want to build mass or lean muscle. For Mass working out at gym will be more and you need to take some food with fat content to build muscle. For Lean Muslce you will be doing a different work out with different wieght . You should follow a srict diet for both whci means you going to divide 3 meals a day in to 6 meal a day. Meal 1: 1 whole boiled egg, 1 cup of oats, half kerala banana, 1 cup of spinach Meal 2: 2 cup of green boiled vegetable ( Carrot, potatoe,Beans, Brocolli, Lattuce, Baby corn), 150 grams of boiled chicken chest, 1 scoop peanut butter meal 3: 1 teaspoon olive oil, 1 cup boiled vegetable, 150 gram chicken, 12 almond Meal 4: 40 gram protien shake or 5 boiled egg Meal 5 150 gram of white fish, 1 cup of spinach 1 or 2 cup brown or red rice Meal 6 : 1 whole egg, 6 boiled egg white, 1 cup spinach boiled Before bed: 1 cucumber you need to workout every day a hour or two at Gym plus with strict Diet . If either of them are not propotion it wont be effective. Again it will be expensive as in a day you need to spend approximately 300 rs to 500 rs as you going to have 15 egg plus 400 gram chicken , 300 gram green vegetable and then 200 gram of fish. NO junk food, no idily dosa, kfc, Pizza, pani puri etc. IF you cant have oats twice a day you can have Raggie porridge in the morning . Good luck