As you said you work night shifts, it might not be possible for you to go the gym in the morning, because your body needs rest before a workout. For muscle building, you need to include protein in your diet in the form of food and supplements. However, in order to guide you properly, we would need more information like your current body type, weight, daily diet etc.

So kindly call our health expert for a detailed workout plan and diet for muscle building. 

Call for free counseling: 0124-461-6444. Monday to Saturday 10 am to 7 pm