For gaining muscle and size, there is a need to eat calories surplus food and add carbohydrates instead of more protein.              

• Carbohydrates are a powerhouse of energy that helps increase the workout period. Carbohydrates help in increasing the size of the body. The food added are rice, sweet potatoes, oats, banana shakes, nuts, peanut butter. These are easy to buy, cost-friendly for the students or part-time workers who cant afford big diet plans. Probably every bodybuilder eats this food in their off-seasons to add mass to the body. A student or gym freak can consume triple carbs according to their body weight and can saw results.
• Proteins help in building lean body muscles. Proteins also help in hair growth, nails and make the body shredded and hard. Source of proteins are beans, nuts, paneer, protein powders(whey protein) for vegetarians, whereas eggs, chicken breast, beef, fish are for nonvegetarians. Chicken breast contains 30gram of protein in 100gram.
• Fat is essential and a reason to increase testosterone(male hormone) in the body. Testosterone helps in the growth of muscle. If new trainees or beginners add testosterone enhancing food and exercises, they achieve a superb result in less time. Food like desi ghee, butter, nuts helps in muscle growth.

• Vitamins and Minerals also help in the development of different parts of the body. Vitamin e, vitamin d, vitamin c, omega 3. Vitamin e protects the eyes sight found in sunflower seeds, almonds, peanuts, kiwi, and tablets or capsules form. Vitamin d helps in bone health, teeth and muscles healthy. Food like cheese, egg yolk, red meat, salmon, milk, tablet, and pouches are good sources of vitamin d. Vitamin c helps in digestion problems, such as constipation. Citric foods like guava, lemon, oranges good sources of vitamin c. It is also present in tablet form and easy to consume.

This food can help in building muscles naturally without any harm. All food items are available in medicals and shops. This plan is not for advanced athletes but beginners can use it. Drink 3 to 4 liters of water every day. 

Healthy advice for banana shake lovers                                                             if anyone consumes juices in the diet, make sure that it is not thick for example if beginners consume thick banana shake it may affect on liver and also cause digestive problems. Use two vitamin c tablets to support the digestive system daily before or after consuming meals.