The internet will tell you to eat 4,000 calories of chicken breast and broccoli. In reality, you eat dal-chawal, roti-sabzi, and whatever your mom makes.
Good news: you can absolutely build muscle eating Indian food. You just need to eat MORE of it.
Desi Muscle-Building Diet:
Breakfast — 4 eggs + 2 parathas with butter + milk (600-700 cal).
Mid-morning — peanuts + banana (300 cal). Lunch — 2-3 rotis + dal + sabzi + curd + chicken or paneer (600-800 cal).
Post-workout — My RARE Elite Mass Gainer with milk (500+ cal). Dinner — rice + rajma/chole + salad + milk (600-700 cal).
Before bed — milk with turmeric and peanut butter (250 cal). Total: approximately 2,800-3,200 calories.
Supplements in order of priority:
1. Creatine Monohydrate — most cost-effective performance supplement.
2. Mass Gainer or Whey Protein — helps hit calorie and protein targets.
3. Pre-Workout — optional for low-energy days.
You do not need a dozen supplements. You need food, creatine, consistency, and patience.
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