26/02/2026
1️⃣ Banana + 1 Spoon Peanut Butter + Black Coffee
✔ Instant energy
✔ Achha pump
✔ Light aur easy digest
2️⃣ Oats (½–1 cup) + Honey + Black Coffee
✔ Long lasting energy
✔ Strength improve
✔ Heavy workout ke liye best
3️⃣ 2 Brown Bread + Peanut Butter + Black Coffee
✔ Balanced carbs + fats
✔ Gym me stamina better
4️⃣ 1 Boiled Potato + Pink Salt + Black Coffee
✔ Strong pump
✔ Leg day ya heavy training ke liye perfect
⸻
💪 POST WORKOUT MEAL (Workout ke 30 min ke andar)
1️⃣ Whey Protein (1 scoop) + 1 Banana
✔ Fast recovery
✔ Muscle repair quick
2️⃣ 4–6 Egg Whites + 1–2 Brown Bread
✔ High protein
✔ Lean muscle gain
3️⃣ Paneer (100–150g) + Rice
✔ Vegetarian best option
✔ Muscle growth support
4️⃣ Chicken Breast (100–150g) + Rice
✔ Clean protein
✔ Mass gain ke liye strong option
⸻
👉 Fat loss goal: Carbs thoda kam rakho (banana/rice quantity control).
👉 Muscle gain goal: Carbs thoda zyada add karo.
