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Height and Muscle Gain Routine Guide

The document outlines a daily routine and meal plan focused on height and muscle gain, including specific morning, lunch, and dinner meals along with snacks. It emphasizes a structured workout schedule, proper posture, and a grocery list for a week. The plan includes protein-rich foods, carbohydrates, fruits, vegetables, and optional supplements.

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gain knowledger
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10 views2 pages

Height and Muscle Gain Routine Guide

The document outlines a daily routine and meal plan focused on height and muscle gain, including specific morning, lunch, and dinner meals along with snacks. It emphasizes a structured workout schedule, proper posture, and a grocery list for a week. The plan includes protein-rich foods, carbohydrates, fruits, vegetables, and optional supplements.

Uploaded by

gain knowledger
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Height + Muscle Gain Daily Routine & Meal Plan

Daily Routine

Morning Routine (6:30 AM - 8:30 AM)

- Wake up: 6:30 AM

- Height Stretching (20 min): Cobra, Hanging, Toe Touch, Cat-Cow, Leg Kicks

- Workout (15-20 min): Push-ups, Squats, Crunches, Plank (alternate days)

- Face Care: Facewash, Aloe Vera, Sunscreen

- Breakfast (8:00 AM): 2 Boiled Eggs / Peanut Butter Bread / Banana + Milk

Shop Time (9:00 AM - 6:30 PM)

- Maintain Straight Posture

- Mini Snacks: Dry fruits, Roasted chana, Banana

Lunch (12:00 PM)

- 2-3 Roti + Dal/Sabzi + Curd/Salad + Optional Banana

Evening (6:30 PM - 9:30 PM)

- Workout or Walk (7:00 - 7:30 PM): Jog/Skipping/Home Workout

- Dinner (8:00 PM): Roti + Paneer/Soya + Salad

- Warm milk before bed (9:30 PM)

Night (9:30 PM - 10:30 PM)

- Light Stretching

- Sleep by 10:30 PM

Weekly Meal Plan + Grocery List

Weekly Meal Plan

8:00 AM (Breakfast): 2 boiled eggs / peanut butter bread, banana, milk


Height + Muscle Gain Daily Routine & Meal Plan

10:30 AM (Snack): Roasted chana/peanuts, 5 almonds + 2 walnuts

12:00 PM (Lunch): 2-3 roti + dal/sabzi, salad/curd, banana

4:00 PM (Snack): Makhana / banana / seasonal fruit

8:00 PM (Dinner): 2 roti + paneer/soya, salad

9:30 PM (Before Bed): Warm milk

Grocery List (7 Days)

Protein: Eggs (12), Milk (4-5L), Curd (1kg), Peanut Butter, Roasted Chana (500g),

Paneer (500g), Soya (500g), Sprouts (250g), Peanuts (250g), Makhana (250g)

Carbs & Fruits: Atta, Rice (1-2kg), Bread, Bananas (14), Seasonal Fruits

Vegetables: Spinach, Bhindi, Lauki, Carrot, Beetroot, Onion, Tomato, Potato

Dry Fruits: Almonds (100g), Walnuts (50g), Raisins (optional)

Extras: Haldi, Oil, Masala, Multivitamin, Ashwagandha (optional)

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