hello Mr. Sandeep,
i really appreciate your effort of body building with exercise and naturally available foods rather than opting for commercial supplements.
there are various foods that i would suggest along with the right kind of exercise that would help you build your muscles and keep you fit and healthy.
1. Boiled eggs (very rich in protein, While eating eggs on a daily basis, avoid foods that contain saturated fat
like red meat, cheese and other such foodstuffs.)
2. fish (It contains no carbohydrates and less saturated fat.)
3. nutslike peanuts and almonds (best snack as they contain quality protein and good fat)
5. whey protein (Milk is a great combination of whey protein and casein
7.chicken (contain a higher amount of protein and less saturated fat than red meat.They are a rich source of B vitamins
, phosphorus and tryptophan
. The high level of proteins
makes poultry a better and healthier choice.)
muscle building is a slow gradual process, consistency is the key. it may take atleast six weeks before see any result.
wishing the best.