Gym diet for vegetarian:- Want to share gym diet for vegetarian.Use this awesome way to gain weight.
Gym diet for vegetarian weight gain

        Gym diet for vegetarian weight gain

In this diet whey protein is include you can change with sprouts.
STEP 1: CALCULATE THE BMR .Use Online BMR calculator. Enter Height/Weight/Age including Moderate Active (5 days a week) Lets assume your BMR came 1600.
STEP 2: CALCULATE THE MAINTENANCE CALORIES [FORMULA: BMR x 1.5] 1600 x 1.5 = 2400 calories 
STEP 3: ADD EXTRA CALORIES FOR WEIGHT GAIN If you want to gain 1 lbs per week then add 500 calories 2400 + 500 = 2900 If you want to gain 2 lbs per week then add 1000 calories 2400 + 1000 = 3400 
1. WAKE UP  - 1 glass warm water with lemon and honey. you also take apple cider vinegar in warm water (apple cider vinegar is take in a recommended dosage. only 1 tbs in 350-450 ML water). Apple cider vinegar having digestive enzymes and help in digestive system. in weight gain digestion is important.
2.Morning work
PRE WORKOUT :- 1 cup of black coffee .
     Go for morning working-
POST WORKOUT :- 1 scoop whey protein in water or sprouts.
         
              After 1 hr you can take breakfast
3.MEAL 1:- Oats meal
50 Gm oats in 180 Ml low fat milk,5 almonds, 2 banana or strawberries,1/4 cup raisins. 
        
4.MEAL 2:- banana bread peanut butter toast
3 slice whole wheat bread ,1 banana, 2 tsp peanut butter, add honey for taste,Roasted Chana. 
   
5.MEAL 3:- super meal
5 egg whites boiled ,rice in 1 spoon olive oil or cow ghee,1 medium chapati,1/2 cup black beans or any vegetable and 1 bowl salad which include 1 tomato ,1 capsicum ,1 onion ,lettuce ,40 Gm broccoli
  
Gym diet for vegetarian weight gain
6.if you do Evening workout
PRE WORKOUT :- 1 cup of black coffee .
     Go for evening workout-
POST WORKOUT :- 1 scoop whey protein in water or sprouts.

 7.MEAL 4  - meal 4 is only for morning workout 1 scoop whey protein in water or sprouts.

 8.MEAL 5  - 50 Gm paneer with 100 Gm soya chunks and 1 roti .1 bowl salad which include 1 tomato ,1 capsicum ,1 onion, lettuce ,40 Gm broccoli
                                                            
AFTER  DINNER , DO 20 MINS WALK BEFORE SLEEPING

 Note:- before sleep take golden milk (turmeric with milk). You also take ashwagandha powder with milk. Which is very benefits.

 KEY POINTS TO REMMEMBER -
Gym diet for vegetarian weight gain
1. YOU CAN GO TO GYM ANY TIME OF THE DAY , JUST KEEP 1 HR GAP IN YOUR PRE WORKOUT AND POST WORKOUT MEAL .
2.  KEEP A MINIMUM 2 -3 HOURS GAP IN EACH MEAL .
3. THERE IS NO SPECIFIC TIMMING OF ANY MEAL, YOU CAN HAVE ANY MEAL ANYTIME OF THE DAY , JUST DONT EAT ANYTHING ELSE.
4. HAVE ATLEAST 4 -5 LTRS OF WATER EVERYDAY .
5. IF YOU EVER GO OUT TRY TO TAKE UR MEALS WITH YOU , AND IF NOT POSSIBLE , YOU CAN HAVE A SALAD OUTSIDE ..
6. YOU CAN USE NORMAL MASALA'S , SALT AND PEPPERS IN YOUR FOOD .