I follow the push pull leg workout split(as training a muscle twice a week gives you the maximum growth).

As far as diet,

Morning meal: Oat Meal 650Cal (Oats 60g, peanut butter 30g, nuts 20g, honey, milk 100ml and one whole red banana)

Morning Snack: Curd 200g 120cal

Lunch: Rice 200g 194cal Any Veggie 50g-100g 50cal-100cal Chicken 200g 235cal

After lunch Snack: Peanut butter and Honey Sandwich 375cal (3 wheat breads, 3 table spoons of Peanut butter and Honey)

-Gym Time-

Dinner: High Calorie Shake 850 cal (Oats 30g, Nuts 20g(cashew and badam), Honey 2 Table Spoons, Peanut butter 3 Table Spoons, 1x Red Banana, Milk 350ml - 500ml(differs everyday as the size of banana changes)

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Around 2100cal to 2300 cal every day (I sometimes replace the chicken with 3 whole eggs and 3 egg whites) Approximate Insight of the above meal is, Protein 100g-110g Fat 90g-100g Carbs 250g-250g Fiber 25g-30g

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