Telugu Gym Diet Plan for Muscle Gain | Beginners Kosam Simple Food Guide

Intro:

Muscle build cheyyali ante gym workout tho paatu proper diet kuda chala important. Protein, carbs, good fats ni right balance lo teesukunte body strong ga develop avutundi. Ikkada miku Telugu lo simple muscle gain diet plan istunna - easy ga follow avvadani ki design chesindi.

Early Morning (6:30 AM – 7:00 AM)

1 glass warm water + Lemon + Honey

Body ni detox cheyyadam kosam idi chala useful

Digestion improve avutundi, fat break cheyyadam help chestundi

Breakfast (8:00 AM - 9:00 AM)

4 Boiled Eggs (2 yolk, 2 white only)
2 Brown Bread Slices / Chapati
1 Glass Milk (without sugar)
1 Banana

Protein + Carbs combo - muscle gain kosam perfect start

Pre-Workout (30 mins before gym)

1 Banana or Apple
Handful Almonds (5–6)
1 tsp Peanut Butter (optional)

Energy boost chestundi for workout session

Post-Workout (Immediately after workout)

1 Scoop Whey Protein (if available) in water OR
3 Egg Whites + 1 Banana

Fast protein absorption jarugutundi - muscles repair ki best time

Lunch (1:00 PM - 2:00 PM)

1 Bowl Brown Rice / Quinoa / Chapati (2)
1 Cup Cooked Chicken / Paneer / Dal
Boiled Veggies (carrot, beans, beetroot)
Curd / Buttermilk

Balanced carbs, proteins, and fiber - muscle gain + digestion

Evening Snack (5:00 PM - 6:00 PM)

Sprouts Salad / Boiled Chana
1 Fruit (Apple / Orange / Papaya)
Green Tea (optional)

Light yet protein-rich – sugar cravings ni control chestundi

Dinner (8:00 PM - 9:00 PM)

2 Chapati + Egg Curry / Paneer Curry
Cucumber + Tomato Salad
No rice at night (if possible)

Light protein dinner - digestion easy & sleep better

Before Bed (10:00 PM - 10:30 PM)

1 Glass warm milk with pinch of turmeric

Optional: Soaked almonds (2-3)

Muscle recovery & immunity boost

Muscle Gain Tips:

Water ekkuva tagandi (2.5-3 liters/day)
Junk food & oily food avoid cheyyandi
Regular sleep maintain cheyyandi (7-8 hrs)
Workout consistency important

Vegetarian Options:

Paneer, Tofu, Soy chunks, Dal, Sprouts
Greek Yogurt, Milk, Peanut Butter

Non-Vegetarian Options:

Eggs, Chicken breast, Fish (Grilled), Boiled Egg Whites

Conclusion:

Muscle gain ante kastam ani anukokandi. Correct food + proper workout + rest untundi ante result tappakunda vasthadi. Telugu lo easy ga available aina foods tho kuda fit body ni achieve cheyyachu.

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