Muscle Gain Diet Plan for Beginners

Building muscle requires the right balance of nutrition and training. You need to provide your body with the building blocks for repair.

Key Principles

• High protein intake (1.6-2g per kg bodyweight)

• Calorie surplus (eating more than you burn)

• Balanced macronutrients

Foods to Include

• Eggs, chicken, paneer, and dals

• Rice, oats, and millets for energy

• Nuts and seeds for healthy fats