Respect sir or mam Im a very active guy I'm a 6 feet tall guy my weight is 85 kg i need to build my upper body mass and chest
Mostly i do a little workout and brisk waking my girlfriend is forcing me to take a protein poder but I'm a bit confused and worried for taking it my mostly diet is in the morning I take pomegranate in an empty stomach and in breakfast i take 4 roti with adding museli in milk with adding jaggery powder and in lunch I take 4 roti with sabji and little rice and i do 40 mint workout in zym in evening and in night i take 4 roti with 1 amlet and little brown rice and do 1 hours brisk walking plz suggest me for protein intex should I need to add some protein powder or any mass gainer or any creatine powder should I take which brand of proten powder will not harmful for our body plz suggest me
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Since your goal is to build your chest and upper-body muscle, the focus should be on adequate protein intake, progressive strength training, sufficient calories and recovery rather than simply taking a mass gainer.
Your current diet does provide protein, but it can be improved. Aim for approximately 1.6–2.0 g protein/kg body weight/day, which is roughly 135–170 g protein/day, preferably distributed across 4–5 meals.
You can include protein sources such as eggs, chicken/fish, paneer, curd/Greek yogurt, dal, legumes, soy/tofu and milk. A protein powder is not compulsory if you can meet your requirement through food. However, if your dietary intake is insufficient, a good-quality whey protein can be used as a convenient supplement.(you can initially start with Whey Concentrate Protein Powder of brands like Muscle Blaze, True Basics, Well-being Nutrition, Optimum Nutrition, 1 Scoop a day after your Gym). But make sure you're drinking atleast 4 litres of water daily.
I would not recommend a mass gainer in your case because you already weigh 85 kg at 6 ft and your goal is muscle development rather than simply gaining body weight. Creatine can be useful for strength and muscle performance, but it should ideally be considered after assessing your diet, training routine and medical history.
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If you share your complete day's diet, workout routine, your lifestyle, underline medical concerns (if any), only then I can help you calculate your protein requirement and suggest a suitable muscle-gain diet plan.
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Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.
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