Your body is the reflection of your lifestyle. Nothing happens unless you do it. To get fit people to take up cardio workouts or high-intensity interval training. But few people would like to build muscles, especially men. Few athletes also have the requirement of having a good amount of muscles. So how would you do that? To build muscles one must consume more calories than one burns. Here is a perfectly planned Gym Diet Plan for Muscle Gain ( Indian Menu ) PDF.
- Your body can build about 227 gms of muscles every week for which you need extra 250 – 500 calories every day. Take help from professionals to decide your requirements.
- To build muscles you need to consume proteins before, during, and after the workout. Consume proteins 15 – 20 mins before a workout and within 1 hour post-workout.
- Thrice a week you can perform the cardio workout and thrice a week resistance and weight training.
Calories required for Muscle gain
The best method to determine your calories is to calculate the calories you consume over a few days to weeks. Weigh yourself during those days when you are recording your calorie intake. Taking into consideration your weight and calorie intake, the professional will decide the calorie requirement for bodybuilding. You need to revise the calorie intake once every month according to the muscle gain.
For every gram of protein, you need 4 gms of carbohydrate for it to get converted into muscle protein.
- 30–35% of your calories from protein
- 55–60% of your calories from carbs
- 15–20% of your calories from fat
Gym Diet Plan for Muscle Gain ( Indian Menu ) PDF
Food List for muscle gain
Fish and Poultry
Fish and poultry are rich in good-quality proteins, vitamins, and antioxidants along with iron. 1 serving of fish or chicken provides a minimum of 20 – 26 grams of proteins. Eggs contain good-quality protein and fat. It is also high in vitamins and minerals. The amino acids in eggs help in muscle building.
Milk and its products
Milk and its products contain whey and casein which is essential for bodybuilding. Whey provides easily digestible protein and casein provides calcium for the body. Paneer is also a good source of muscle building because of its protein composition. Yogurt, cottage cheese, low-fat milk, and cheese.
Beans and legumes
The protein-carbohydrate ratio in pulses is ideal for muscle growth. Pulses are a good source of vitamins and minerals which are essential for body functions. Sprouts are a good source of proteins, vitamin C, B complex vitamins, and minerals essential for muscle gain.
Soybean along with protein provides vitamin K, iron, and phosphorus. Iron helps in blood circulation in the muscles whereas phosphorus helps in muscle integrity.
Seeds and nuts
Seeds and nuts are calorie-dense, high in good-quality fat, and moderate in proteins and carbohydrates. You can consume almonds, walnuts, brazil nuts, sunflower seeds, pumpkin seeds, chia seeds, and flax seeds.
Cereals and Millets
Cereals and millets provide the carbohydrate required for protein utilization in the body. Complex carbohydrate also helps in fat loss and muscle gain. Include whole wheat flour, millet, multigrain bread, sugar-free cereals, crackers, oatmeal, quinoa, and rice.
Fruits and vegetables
Fruits and vegetables are high in vitamins, minerals, and antioxidants. Fruits and vegetables provide the carbohydrate and fiber necessary for muscle gain and fat loss respectively. Consume fruits like oranges, apples, bananas, grapes, pears, peaches, watermelons, and berries. Starchy vegetables like sweet potato and the potato will help in muscle gain. Green vegetables provide essential nutrients for bodily functions.
Fat is also necessary to store fat-soluble vitamins and for certain bodily functions. Consume groundnut, rice bran, canola, olive oil, flaxseed oil, and avocado oil. Best cooking oil for health.
Protein Supplements for Muscle Gain
If the diet lacks proteins or vitamins you can use dietary protein supplements. Always consult a professional to know how much and which supplement is required. Your protein supplement guide.
- Whey protein: Whey protein concentrates or isolates can be helpful for muscle gain
- Creatine: Creatine provides instant energy to your muscles required during workouts
- Multivitamin and mineral supplements: A multi-vitamin and mineral supplement might be necessary for normal body functions, to reduce exhaustion and de-stress the body.
Foods to Avoid for Muscle Gain
- Alcohol: Excess alcohol leads to fat gain and muscle loss. It also makes the body deficient in essential vitamins and minerals.
- Refined sugars: Refined sugars are empty calories that will only increase fat mass. Avoid sugary foods like candy, cookies, ice cream, cake and sweetened beverages, aerated drinks, or sports drinks.
- Fatty foods: Excess fat in the diet causes inflammation in the body and interferes with muscle gain. Avoid deep-fried foods, creamy gravies, buttery foods, creamy sauces, and desserts.
Tips for Muscle Gain and Toning
- Do not skip breakfast: Breakfast supplies immediate energy and prevents overeating in the next meal
- Eat frequently: Eat every 3 hours for a continuous supply of energy and proteins. Try to consume high-protein snacks for muscle gain.
- Protein in each meal: To fulfill protein needs and for muscle gain, you need to consume proteins in each meal. The protein-to-carbohydrate ratio has to be 1:4 in almost every meal.
- Eat carbs post-workout: Eating carbohydrates post-workout will help in forming glycogen for muscle gain.
- Sleep at least 8 hours a day
Gym Diet Plan for Muscle Gain ( Indian Menu ) PDF
Sample Indian Diet Plan for Muscle gain
Empty stomach: 1 tablespoon soaked chia seeds in water
Before gym: 1 glass Egg nog + Soaked nuts (2 almonds, 2 walnuts, and 1 date) or ½ serving of Protein shake
After gym: 1 Fruit + ½ cup Masala Paneer or 2 Eggs or 100 gms Boiled Chicken Salad or ½ serving of protein shake
Breakfast: 1 cup Oats porridge with nuts or 1 glass Oats, fruit, and nut smoothie or 3 Idli with Sambar
Mid-morning: 1 cup sprouts or 1 cup yogurt with ¼ cup granola
Lunch: 1 cup Salad + 3 Chapati or 1 Big millet Roti + 1 cup Vegetable + 1 cup Dal or pulse + 1 cup curd or 100 gms chicken or 100 gms fish
Evening: 1 cup Tea or Coffee + 1 cup Vegetable Poha or Upma or Sukha bhel or Khakra or Chapati
Dinner: 1 cup soup + 1 cup Buddha Bowl with paneer or chicken or soy nugget + 1 cup curd
Bedtime: 1 glass of milk with turmeric and nutmeg
Bodybuilding is necessary for excellence in athletic performance and muscle gain. Consistent exercise and clean eating will boost muscle building and improve overall health. I hope the information mentioned here about Gym Diet Plan for Muscle Gain ( Indian Menu ), helps you in moving forward in your health journey.