How to gain muscle as a 53-year-old vegetarian bodybuilder? - #55200

At 53, muscle gain needs better dhatu nourishment, recovery, and protein utilization. Ayurvedic plan Ashwagandha churna 3–5 g at night with warm milk Purified Shilajit 250 mg twice daily after food Safed Musli churna 3 g daily with milk Chyawanprash 1 tsp morning and night Diet High protein vegetarian food like milk, paneer, dal, soy, add ghee daily Training 3–4 days per week, focus on recovery between sessions