FOLLOW THIS COMPLETE MUSCLE BUILDING PROGRAMME.
Step 01- follow zero carb for one week.
step02- follow depletion workout for first week
Step 03- introduce carbs from second week.
step 04- hardcore workout starts.
Keto diet- aim for 25-30 gm protein, 15-20gm fats and veggies every meal. 6 meals a day. NO CARBS even on post workout.
Depletion workouts- aim for 20 reps every set. choose any ex of your choice, compound movements are better. as they deplete more glycogen.
First 3 days you will feel like crap, but hold on.
MUSCLE BUILDING DIET- 25-30 gm pro/ 35-40gm carb/ 10 gm fats every meal. except last meal of the day.
post workout- 1.5 scoop whey + 3 slice white bread. if you workout on zero carb day then consume only whey (2 scoop)
On days you dont workout or skip, dont consume post workout meal, everything else remains same in the diet.
8 oz chicken 45 gm pro
9oz fish 45 gm pro
1 egg white 3 gm pro
1 full 6 gm pro
100 gm low fat paneer 18 gm pro
100 gm greek yougurt 15 gm pro
1 scoop whey 24 gm pro (check your label )
150 gm cooked rice 40 gm carbs (prefer white rice)
8oz sweet potato . 40 gm carbs
50 gm raw oats . 35 gm carbs
4 slice wheat bread 50 gm carbs
best veggies to have- anything green, cauliflower, peppers, lauki, egg plant, larval, mushrooms, brocolli, onions. AVOID tomato, peas, sweet corn (only on zero carb days)
MUSCLE BUILD WORKOUT- give your 100 %. If you miss a workout don’t worry, continue with the same workout whenever you workout next.
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