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Muscle gain guides: eating and training to grow
How much to eat, how much protein, and which Nepali foods make a surplus easy. Build muscle with a trainer.
Muscle gain: every guide
Daily protein requirement: how much protein per day, with Nepali foodsYour daily protein requirement in grams: 0.8 g/kg if you don't train, 1.4 to 2.0 g/kg if you lift. With a Nepali food protein table and 100 g and 130 g days.
Weight gain diet plan: a 7-day Nepali week with calories and proteinA weight gain diet plan built on dal bhat, chiura, eggs and milk: how big a surplus to eat, how fast to gain, and a 7-day week with calories and protein.
Weight gain foods: high calorie Nepali foods, with calories per servingWeight gain foods you can buy in any Kathmandu shop, with calories and protein per serving: badam, chiura, milk, paneer, momo and more. Plus what to skip.
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