Fitness Tip- How to gain weight in Ramadan

In this blog i just try to tell you about how to gain weight and muscle in Ramadan but those people who don't have any basic idea about Ramadan share link below of my previous blog you can read and understand it.
http://fitnessfaanboy.blogspot.com/2018/05/fitness-tip-how-to-loss-weight-in.html

So if you read previous blog so let's discuss about diet plan with time. So meals are divided into 4 parts as we do in the previous blog. In Ramadan we already time restricted and depend on healthy meal, throughout the day we don't have choice, like we mention in previous blog 4 meals which have limited calories and protein which help to lose weight it's quite easy, but gain weight is difficult so we divide same as 4 meals, let's narrow down your diet count your macros up calories, carb, fat, protein. And remember try to avoid fired and oily things if you want to take something like that use less as much as you can.

Meal 1 in Sehri (Before sun rise)
3 - 4 boil eggs
4 slice of white bread or 2 rotti Wheat bread
1 Glass of milk shake what so ever Banana, Apple, Strawberry etc
10 Almonds
Salan/ curry/ fricasse  etc
it gives you 1000-1100 Calories

Meal 2 in Aftari (after sunset)
3 Date
250 Gram Chicken breast or chopped meat (Grilled both)
200 Gram rice
200 Gram veggies
1 Glass Milkshake
10 Almonds
it gives you almost 1100-1200 calories

Meal 3 Before workout 
1 cup yogurt
2 Banana
1 glass of fresh juice
this will give you 500-600 calories

Meal 4 After workout 
150 gram Oats
1 glass of milkshake
and it will give you 200 calories 

This type of diet you need on daily bases just try shuffle and add your diet plan. yeah i know it's quite difficult to gain muscle and weight in Ramadan but not impossible, it will this diet plan give you good energy level, gain and maintain your muscle. And don't use artificial diet in Ramadan  like Protein shakes and supplements as i said in my last blog.

#PEACE