What to eat?

So if you want to get that lean muscular body, eating plays an important role here! 

The thing is that you want to eat enough of protein after your workout so that your damaged muscle fibre tissues can be repaired by protein which will get bigger and more stronger after some time. The right amount of protein person should consume is double their bodyweight (in kg) which means that if your weight is 70kg, you need 140g of protein throughout the day, this amount is for persons who workout really hard, it depends person to person depending on their workout instensity levels. And you should not also forget the other two main macronutreints which are Carbohydrates and Fats.

Where to eat that protein?

So incase you wondering about from where to get that daily intake completed you should eat from some protein sources which are mainly your:

• Whey - It is available in form of supplements and in milk, it is fast absorbing and easy to digest but lactose intolerant people may get trouble with it.
• Casein - THis form of protein is also available in milk hence it is slow digesting and is mostly prefered in night.

Isolate - This is the purest form of protein, yes the cleanest meaning it contains mostly of protein and can be helpful for lactose intolerant people.But it's expensive.

Rather then that there are also some protein sources you can eat dialy like:

1. Eggs
2. Meat
3. Fish
4. Beaf
5. Pork
6. Cottage Cheese(Panner)
7. Soy Chunks
8. Broccoli
9. Milk
10. Peanut Butter
11. Nuts
12. Puleses

And the list goes on and on...

So you should divide your protien with the meals you are going to take throughout the day and its that easy but also eaing protien will not help, you also needs to WORKOUT, pushing those limits and tearing those muscle fibres and getting better everyday.

And also the important thing is to rest, all those damaged tissues will be recovered in your sleep so you need to sleep atleast 7-8 hours daily for better results and keeping your nutrition on point, you will be able to get those GAINS, lean muscles and will get that your dream body you always dreaming about.