Hey could you guys share tips to fulfill daily protein intake. What are the food items that I should start consuming daily to complete my protein intake.
Assuming u are non vegetarian
Mornings
3 eggs - around 15g protein
300 ml milk - 10g
Afternoon 100 gm chicken (or fish) - 25gm
Night 4 rotis - 15gm Chana or beans (100gm) - 20 gm
These are the main meals. Overall 0.8 to 1gm per kg is more than enough for muscle building. Besides this during the day between meals u can eat yoghurt, peanuts (or any kind of nuts)
If ure vegetarian u can replace chicken with paneer, soya or tofu. Sprouts in the morning is also a good source of protein
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I've been going to the gym for a month now and this is my routine: Day 1: Chest, tricep Day 2: Back, bicep Day 3: Shoulder, abs Day 4: Bicep, Tricep Day 5: Legs
Is this a good split? Would you recommend something else?
