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Mar 17, 2016

Weight gain tips needed

Hi, Age - 26 Weight - 62 Height - 174cms Max lifts: Deadlift : 120kg x 2 reps Squats: 120 x 2 Flat bench chest press: 80 x 2 Standing military press: 45 x 4 Workout: 5 days a week. I am lean and muscular...minimal body fat... 4 pack abs year round without any much of abdominal workout. Exercise routine is like for each muscle group I do 5-6 exercises. 3-4 sets each. 6-10 reps per set. I have active lifestyle.    Suggest a good diet plan to gain weight. I eat almost everything. Still find it hard to gain weight. Diet: 7am - 3 egg whites, 1-2 banana, 2-3 spoon tang/glucon D 8-9am  - Workout 9.15 am - 1 scoop ON gold std whey + 500ml toned milk + banana/snickers 10.30am - Sprouts/fruit salad 1 PM - Lunch - 2 whole Egg curry, dal, roti, rice 2 PM - 50gm Cheese chunk 3 PM - 10-20 Almonds 4PM - Cheese Sandwich 6 PM - Fruit salad 8PM - Dinner - dal roti rice curd ... 11PM - 1 scoop ON gold std whey protein   Daily water intake 4+ litres
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