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Apr 09, 2016

I need to know the indian vegetarian diet routine for muscle building. any help please?

I am 20 years old, 72 kg and 5'9". I donot eat any eggs and non veg items and thinking of going for a veg protein in the coming month. I've been gymming on and off because of not seeing any greater results due lack of inefficient diet plans. It would be great if you guys can help me out with INDIAN vegetarian diet plan.
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Posted by
Apr 11, 2016


As per your height your weight is perfectly ok. As you said you are not taking sufficient diet thats why you are not getting result. Follow below mentioned diet chart:

Early Morning 6:00-7:00am 

Toned Milk (1glass) + 10 Almonds (Soaked) + 5 Walnuts

Breakfast 8:30-9:00am

Broken Wheat (1 Bowl)/Oat Meal Porridge +3 Egg white

Mid Morning 11:00-11:30am

Mixed Sprout Chaat (1cup) + 1 Apple

Lunch 1:30-2:00PM

3 Normal Roti + Dal (1 Bowl) + Green veg +Curd +Salad 

Evening snaks 5-6pm

4 Egg Whites + 2 Brown Bread Slice With Peanut Butte

Dinner 8-9pm

 1 Normal Roti+ Green leafy veg + Salad + Dal (1 Bowl)


1 Glass Toned Milk











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