Which are the seeds and nuts to eat for building body & muscles.

Question

In Bodybuilding or muscle gaining, the goal is to increase the visible amount of muscle on your body. This is achieved via hypertrophy (the process by which the body creates new muscle cells and/or increases the size of existing ones) and by reducing body fat. That change is called muscles gaining; muscles can be bigger or less bigger. with more cuts or less cuts that actually depends on the training you do.

How to build Muscles? Read Below:

I?ve covered this at length in the ?Beginner?s Guide to Getting Bigger? but I?ll give you the abridged version:

a. Lift heavy things, progressively lifting heavier things.
b. Specifically include squats and deadlifts and compound movements ? they target the muscle c. building triggers in your entire body.
d. Sleep as much as you can.
e. Eat more calories, especially on training days (with plenty of protein and carbs, and vegetables).
f. Repeat month after month after month.
g. When in doubt, eat more than you think.
h. If you put on too much fat, cut back on calories/carbs on non-training days.

Gaining muscles depend a lot on our genetics. Some people can put on muscle easily, some people put on fat easily, while naturally thin people will struggle to put on either.

To get big there are two critical components:
Lifting BIG and Eating BIG. If either are neglected you can expect to either A) Not get big or B) Get fat instead.

If you want to build muscle lift heavy and keep on increasing the weight as you get stronger.  Stop doing isolation exercises and start doing heavy compound exercises. This means: 
a. If you want bigger biceps, stop doing curls. Do Barbell Rows
b. If you want bigger chest, stop doing dumbbell flies. Do Bench Press
c. If you want bigger legs, stop doing leg extensions. Do Squats

Eating BIG!
To get big one must eat big. The human body cannot grow without an excess of calories. Skinny trainers must be eating, eating, eating and eating some more. No ifs, ands or buts. No eating big = no getting big.

What to eat:
There are 3 macronutrients that make up all the food we eat.
1) Protein ? Non veg: Beef, Eggs, Tuna, Fish, Pork, Chicken, Duck, Lamb, 
Veg: Cheese (Paneer), Milk, Ghee, Grains, All seasonal fruits, Green Vegetable, Sprouted Grams, Figs, Milk shakes, Hot Milk with Banana
2) Fats ? Fats are essential to getting big and muscular. A natural trainer must eat fats. Vegetable fats like vegetable oil are junk. To build testosterone you need saturated animal fat. Eat Whole Eggs, Meats with the fat, Milk, Cottage Cheese, Butter
3) Carbohydrates ? Carbohydrates are a must for getting big. Carbohydrates provide energy, they send water to the muscles, and they?re an easy way to consume extra calories.

When to eat and how much to eat:
When trying to get big one must eat 4-6 meals per day. A meal should be eaten every 150 minute. A skinny trainer must be eating all the time. You must eat protein with each meal. If there is no protein it isn?t a meal. A meal can be protein + fat, protein + carbohydrates, or protein + fats + carbohydrates but protein MUST be there.

Vishal Dev · Accepted Answer