When we talk about an Indian diet plan for bodybuilding, We mean a diet plan that has all its roots attached to our dear nation. Since time immemorial, India has shown a keen interest in bodybuilding. Even today, bodybuilding and “kushti”( Indian wrestling) seem to be one of the most favorable pastimes in rural India. Here is our small contribution to this field through this Indian diet plan for bodybuilding.
“Akharen ke pahelwan” or the bodybuilders belonging to a certain school of bodybuilding and wrestling are normally depicted in movies as musclemen with hefty, voluminous physique and a terrific temperament. For instance, Movie “Bajrangi Bhaijaan”. This typical scene, though used to inject elements of comedy into a drama, may actually be thought-provoking. How can Indians with very low intake of animal proteins succeed in building world-class bodies? How can an Indian diet plan for bodybuilding be best utilized to address the dietary needs of our Indian bodybuilders? Can Indian foods provide a high level of nutrition that a bodybuilder needs to fuel his workout and daily activities? These questions have gained greater importance these days as Indian bodybuilders are taking a greater interest in Indian diet plan for bodybuilding and staying committed to their choice of food that they have been traditionally consuming since childhood.
If you have achieved your weight-loss goal and have been pumping iron since quite some time, you may be heading towards your muscle-building goal as well. But wait- we said, “maybe”. Your attempt to create a Big Show may actually become a Big Flop Show if you are not sticking to an appropriate diet plan. Fortunately, Indian foods have adequate nutrients and minerals which provide you with the amount of energy that your muscles need to combat challenging workouts. Here are a few essential tips for every Indian interested in bodybuilding.
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We often get carried away with western diet thoughts about low carb diets helping in building muscles or consuming a high protein diet for muscle building. If you are really into bodybuilding and have been lifting some good weights, your body uses energy from the carb, protein as well as from fat stores of your body while performing. Hence the key lies in eating a balanced meal.
Carbohydrates form the basis of an Indian food chart. At least 50 – 55 % of your total calorie intake should come from complex carb foods. Avoiding too much simple carb like sugar and refined foods like Maida is essential. Intake the carb calories through whole grains, broken wheat, red/ brown rice, oats, jau (barely).
If you are new to bodybuilding, you need a greater protein intake. At least 25 – 30 % of your calories should come from protein in food. The actual number would depend upon your activity level as well as your body weight.
If you are a non – vegetarian Indian, you need to include eggs, Paneer (cottage cheese), milk and milk products, fish and skinless chicken and mutton.
If you are a vegetarian Indian – You need to Include a lot of legumes along with milk and paneer. You may like to check the Legume and protein specifications mentioned in our article – Top 15 Indian vegetarian foods for bodybuilding.
You may hate it but you cannot ignore it. Whether thin or fat, we all are fat-phobic. But we cannot ignore the fact that 15- 20 % of our calories should come from fats. It is in our hand to turn this into good. Consume olive oil, or sunflower + rice bran oil or other such MUFA and PUFA combination of oil. Include healthy nuts, Fish oil, and Avocados.
Our desire to gain muscle mass is so much overtaken by Protein, that we mostly forget about the other micronutrients from food that are equally essential. Vitamin E, Vitamin B, and Vitamin C are some very crucial vitamins that we can not overlook while gaining muscle mass.
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These have ample amounts of vitamins and minerals packed in them, but you may need to re-consider some options or fit them in a plan so as to ensure their optimal intake while controlling excess consumption. This again enforces the focus of this article- eating the right food, in the right quantity, and at the right time.
Grapefruit, alfalfa, and catfish provide HMB which helps during the workout by sparing proteins and using carbohydrates and fat as energy.
Melons, pineapple, and cantaloupe increase urination and flush off the excess metabolic waste produced in the body while building up muscles.
In our desire to gain Muscle, we often forget that the tired cells of the body need enough rest for repair purposes. We tend to get over-involved in the exercise routine and day to day work, that we ignore the 8-hour sleep required by every cell of the body desperately. As a result, you will notice a downfall in your stamina and some weak-hearted may even give up. Do not let this happen to you. Basic as it may sound but reward your hard work at the gym and outside by going for that much needed 7 – 8 hours of sleep. Power naps in the afternoon are encouraged too.
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water is essential for life. Water is the most essential part of an Indian diet plan for bodybuilding too. It is essential for Indian muscle builders and anyone who is involved in extreme and meticulous training or workout. Water is absorbed quickly by the body cells and helps in the cooling down of the body cells after a vigorous workout. Plain water is considered of higher importance and of much value in comparison to most of the sports drinks that are sugar-laden. Good hydration also affects stamina and increases your muscle’s capacity to work out.
Increased urination is of utmost importance to ensure the elimination of the excess metabolic waste produced in the body during bodybuilding.
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We don’t believe that you should starve or compromise on your taste in your attempt to become a man with a tough body, but we do believe that you should enjoy your diet and your workout at the same time. That’s why we have sketched out this Indian diet plan for bodybuilding that allows you to stick to your family’s eating patterns while allowing you to get the maximum out of your diet. Here is a sample Indian diet plan for muscle building. We have given a proper substitute for every non- veg item mentioned in the diet plan to ensure that our Vegetarian bodybuilders can gain all the required nutrients too.
| Food Item | Calories (kcal) | Protein (gms) |
|---|---|---|
| Early Morning | ||
| 1 glass Traditional egg nog (4 eggs, low-fat milk, 2 tsp sugar ) | 223 | 12 |
| OR | ||
| Soaked almonds (40 gms) + Skimmed milk (1 glass) | 172 + 86 | 6.3 + 8 |
| Breakfast | ||
| Aaloo Ka Paratha – 3 medium | 486 | 9 |
| Curd – 200 gms | 98 | 11 |
| Sprout salad- 150 gms | 210 | 9 |
| OR | ||
| Chicken sandwich – 4 slices brown bread | 415 | 30 |
| Mid-Morning | ||
| 1 Grapefruit or Watermelon /Pineapple / Cantaloupe – 1 big bowl + 2 cheese slice | 60 + 120 | 6 |
| Lunch | ||
| Brown rice pulav – 1.5 bowl | 345 | 7.5 |
| Stir-fried broccoli, Cauliflower, and Mushroom – 1 big cup | 50 | 3 |
| Mixed bean salad (red beans, chickpeas, soya beans ) – 1 big Cup | 130 | 9 |
| OR | ||
| Fish curry – 1 big Cup | 115 | 11.5 |
| Evening | ||
| Paneer + Spinach roll / Sandwich ( 1 roti / 2 slice bread) +Fresh juice (Spinach, Celery, Green Apple, Carrot, Beet, Ginger, Mint leaves, Orange or Lime ) | 220+44 | 12 + 1 |
| Dinner | ||
| Quinoa and Corn tikki with Black bean topping | 350 | 20 |
| OR | ||
| 5 Egg white omelet with Asparagus + 4 Toasted brown bread | 100 + 200 | 20 + 6 |
| Bed Time | ||
| 1 glass Traditional egg nog (4 eggs, low-fat milk, 2 tsp sugar ) | 223 | 12 |
| OR | ||
| Soaked almonds ( 40 gms ) +Skimmed milk (1 glass) | 172 + 86 | 6.3 + 8 |
| Pre-workout meals (15 mins before your workout) | ||
| 1 Apple + Boiled potato salad – 2 medium + Grapefruit | 100 + 60 | 2 |
| Post-workout meals(5- 10 mins after your workout) | ||
| Soy protein isolates (25 gms) | 110 | 24 |
| Whey protein Isolates (33 gms) | 130 | 25 |
| Skimmed milk (1 glass) | 86 | 8 |
| Total | 3080 | 172.8 |
In the above mentioned Indian diet plan for bodybuilding, we have tried to plan a simple food chart based on what is generally cooked in our houses.
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We do not ask you to eat bland food as we do not like it either. An aloo paratha in the morning or a chicken sandwich as an evening snack are incredible options provided you know how to consume them and where to stop. You cannot afford to have butter-laden parathas and you need to necessarily use brown bread in your chicken sandwich. And your juices need to be healthy drinks with little or no refined sugar content. That’s the way it works and you have to balance both the sides to make your plan more sustainable and to stay committed to it.
Do follow this Indian Diet Plan for bodybuilding and let us know how it helps you. Of course, we are open to your questions and doubts regarding this Indian diet chart for muscle building.
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This post was Last Updated on February 19, 2020
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View Comments
Hello,
Doctor I am skinny fat and with moderate exercise and sedentary job type , my weight is 63 kgs and height is 5'9". I want to gain lean muscle please suggest good diet.
you can follow the pattern mentioned above ... try na .. it really helps... and in anycase to gain lean muscles you need to add strength training and weights to your workout.
Hi need help devising a meal plan with a combination of Indian And Western dishes. How to go about it? WHat are the services/Charges?
https://www.dietburrp.com/diet-services/ check this link
Hey please help.....I am 20 year old skinny boy. I eat lot of foods with high calories,protein,carbohydrate and so...but am not gaining weight...now i read your timetable so i think this will help me if not what should i do...is there any problem with my digestive system?
Or any special tips please help
Hi Hritik, do you by any chance have hyperthyroid issues ? if not , then there is nothing o worry, this diet plan when followed along with a proper gym workout , will help you in gaining good muscle mass.
My question to you is whether the above given diet plan work good for a person having diabetes and who works out regular at gym (with freq of 4-5 days a week). Please let me know in case I need to provide further information. Thank you!
Hi ,
You will need a personalized diet plan and keep a constant check on your blood sugar to know if the diet is not affecting your blood sugar
Hyy mujhe n weight gain karna hai to mai Kya khahu
Dear Mam, I am 22 years old with 6 ft height and 82 kg weight,my body is not in fitness form,please provide me guidance to strengthen my fitness level and making good muscled body.
Thank you.
Hi Umesh , you can follow the diet plan mentioned above
Hi Prakash,
Hi, Thanks for reading at dietburrp. weight gain is a tricky process. you need to balance with calorie intake while making sure that the calories comes from healthy protein foods. the diet chart mentioned in the above article - http://www.dietburrp.com/indian-diet-plan-for-weight-gain/ is a perfect way to provide healthy calories to your body.
you can follow the tips on how to gain weight from the article - http://www.dietburrp.com/how-to-gain-weight/
It is important to understand that strength training is necessary to gain healthy muscle weight, so combine a 40 mins routine of exercise with the diet to achieve best possible results.
Dear Payal,
My body was lean till I join gym at the age of 35 now my body iss good and doing lots of hard work daily in the evening. Now my weight is 75kgs with hight 5-10'.
Just wants to get few answers from experts like you
1. How should i plan my daily routine as I am in the sitting job and have daily routine as per Indian morning Aloo ka parantha and tea and in the day/night same rice/chapati with veg. Want to buit more stretched muscles.
Further, sometimes feel pain to do shoulders exercises should I shed that or need medical advise please suggest
2. I am in the habit to have lots of soft drinks during summar along with sweets. Is this bad for my health, please eleborate with example if possible as I love to have good suger when drink milk/ tea
Last but not the least, how should one grow and mainting good physique.
Questions are too many but looking into my long conversation I thanks you in advance using your presious time in helping people like me.
Sanjay
Hi ,
please find my replies below -
1. How should i plan my daily routine as I am in the sitting job and have daily routine as per Indian morning Aloo ka parantha and tea and in the day/night same rice/chapati with veg. Want to buit more stretched muscles.
Payal - If you want to build up muscles , than you will have to increase your protein intake . check this - https://www.dietburrp.com/indian-diet-plan-for-six-packs-abs/ and the diet plan mentioned above will help.
Further, sometimes feel pain to do shoulders exercises should I shed that or need medical advise please suggest
Payal - If the pain is excruciating then you must see a doctor.
2. I am in the habit to have lots of soft drinks during summar along with sweets. Is this bad for my health, please eleborate with example if possible as I love to have good suger when drink milk/ tea
Payal - soft drinks are no good for anyone .. no matter what health goal they pursue. i din understand what you ant me to elaborate about it ? If you are really working out well, then adding 1 tsp sugar in a cup of tea or coffee will not harm.
Last but not the least, how should one grow and mainting good physique.
Payal - good diet and intense workout. diet is mentioned above in the article.
Dear Payalji,
Thank you for all your sincere efforts by means of this beautiful website full of lot of information.
I am 32 years old male, below are my body specifications-
Height - 6 feet, Weight- 68 Kgs, Chest size- 42 Inches and Waist size- 30 inches. My body has always been very thin throughout my life from my childhood itself and whatever workout and gym I did in the past, could not help me to gain weight and muscle. Whatever I eat do not builds any muscles on my body.
( Due to my sitting job in past few years I have gained a little belly)
However I am very active and can do physical work within my stamina.
Is it possible to increase my weight and gain muscles by means of any diet plans and workout plan at this age? Pleases suggest me the same
Thank you,
Prasad
Hi Prasad,
Have you ever tried strength training and weight bearing workouts ? this will help you in losing the belly fat and at the same time in gaining muscle mass. a good diet full of high protein foods will come to your rescue. so if you are a vegetarian , focus on eating sprouts , dals, soya, paneer, milk and curd along with dry fruits like almonds , and walnuts . and if you are a non vegetarian , then focus on eating fish and lean meats and more of eggs.
Non veg diet plan muscle gain send plz
The diet plan mentioned in this article will definitely work for bodybuilding
Hi Madam
I am 30year old. My weight is 80kg, hight is 5.68. I am going to Gym daily since from 3month. I need you are help regarding diet plan and specifically foods. I am non vegetarian. I hope you will support me
Hi Anand,
let me know your goal and the food routine , ill try to help you .