Beginners ke liye Muscle Gain: Simple Diet & Heavy Lifts
ЁЯТк Ultimate Muscle Gain Guide: Best Diet, Workout & Recovery Tips Intro: Many people hit the gym regularly but still struggle to build muscle. The truth is, muscle gain doesn’t happen with workouts alone—it requires the right diet, proper rest, and consistency. In this blog, we’ll break down the essential steps to gain muscle effective 1️⃣ Protein – The Building Block of Muscles Protein is the most important nutrient for muscle growth. Daily intake: 1.6–2g of protein per kg of body weight . Best sources: Eggs, chicken, fish, paneer (cottage cheese), lentils, beans, whey protein. 2️⃣ Calorie Surplus is a Must Muscles won’t grow if you eat fewer calories than you burn. Eat slightly more calories than your maintenance level. Healthy calorie sources: Oats, rice, peanut butter, milk, nuts, dry fruits. Avoid junk food as it adds fat, not lean muscle. 3️⃣ Strength Training – Heavy & Progressive Focus on compound exercises like Squats, Deadlifts, Benc...