Diet:

1. Drink lots and lots of water.

2. Eat fresh fruits and vegetables.
3. Eat natural complex carbs rather than simple carbs.
4. No junk.
5. Calculate the calorie intake for some time.
6. Check your weight daily and rearrange calorie intake accordingly.
7. Check your workout plan make changes if necessary.
8. Continue this for a period of 6 – 12 months.
9. Achieve your daily protein goal.

Bulking Diet:

Breakfast:
Wheat bread 2.72g protein,12.91g carbs, 68.88kcal calories
4 10.88g protein, 51.64g carbs, 275.52kcal
Egg 6.3g protein, 90kcal, 6.8g fat
2 12.6g protein, 180kcal, 13.6g fat
Milk 7.69g protein, 11.71g carbs, 150kcal, 7.8g fat

Lunch
Rice(1 cup) 4.6g protein, 41.16g carbs, 195kcal
2 9.2g protein, 82.32g carbs, 390kcal
A complex carbs source like vegetables or potatoes or corn by lessening
the rice amount.
A protein source
(Chicken,Fish,etc)

Pre-Workout
Banana
Milkshake
(With 30g oats) 31g protein, 68.7g carbs, 31g fat, 604kcal
(With 50g oats) 32.85g protein, 85.7g carbs, 32g fat, 684kcal
(With 100g oats) 39.21g protein, 118.2g carbs, 34.4g fat, 873kcal
Post-Workout
Banana
Milkshake
(Without Oats) 26.2g protein, 50g carbs, 484kcal, 27.4g fat
Peanut butter
(1 scoop) 8.2g protein, 6g carbs, 16.2g fat, 190kcal
(2 scoop) 16.4g protein,12g carbs, 32.4g fat, 380kcal
Wheat bread 2.72g protein,12.91g carbs, 68.88kcal calories
2 5.44g protein,25.82g carbs,137.76kcal calories

Dinner
Dosa 4g protein, 168kcal, 29g carbs, 3.7g fat
2 8g protein, 336kcal, 58g carbs, 7.4g fat
A complex carbs source like vegetables or potatoes or corn by
lessening the rice amount.
A protein source
(Chicken, eggs, etc)

Approximately sums upto 3,272Kcals, 182.4g protein (22.2%), 312.9g

carbs(38.2%),114.8g fat (31%)

Protein rich foods:

 Eggs – 4 – 24g
 Chicken breast– 100g – 30g
 Beef – 100g – 26g
 Fish – 100g – 22g
 Egg whites – 8 – 24g
 Whey – 1 scoop – 24g
 Soya chunks – 60g – 31g
 Paneer – 120g – 21g
 Chickpeas – 100g – 20g
 Milk – 700ml – 23g
 Peanuts – 100g – 25g