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.
Kushti, Pahelwan, and the Indian Diet:
“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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Essential tips for every Indian bodybuilder:
1. Balanced diet:
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.
Carbs:
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).
Protein:
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.
Fats:
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.
Vitamins:
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.
- Vitamin E, B, and C are all antioxidants and very essential to take care of the waste that is generated in the body due to strength training.
- Almonds, peanut, hazelnuts, Wheat germ (jau), flax seeds, sunflower oil , corn oil , canola oil are all sources of Vitamin E
- Amla, Lemon, Papaya, oranges, bell pepper, pineapple, cantaloupe, kiwi, tomatoes, asparagus, grapefruit, raspberries, fennel seeds (saunf) provide Vitamin C
- Vitamin B – Legumes, pulses, beans, banana, chili, Milk, etc. You can also pop some B vitamin pills every day before the workout. B vitamins are water-soluble vitamin and the excess is washed off in the urine , hence toxicity is the least expected. While supplementation will enhance your health and fitness.
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Fruits and vegetables
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.
2. Get Enough Sleep:
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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3. Drink a lot of water:
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.
Image : Copyright (c) mariok / 123RF Stock Photo
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Indian Diet Plan For Bodybuilding
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.
Sample diet Plan:
| 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.
Interesting reads –
Indian diet plan for six-packs abs
How to gain weight while living in a hostel
3000 calorie Indian diet plan for weight
EndNote
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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Hey Payal, good article! Couple of things I do want to point out…
Soya – is not at all good for men, living in USA, it’s a total no no. Soya creates estrogen in the body.
Secondly body builders need to stay away from fried food.
If you are trying to build a body, Payal food chart is pretty good. But you can also add…
Creatine
Whey protein
Or
Chawyanprash
Hi Rahul ,
Thanks for you add ups , will definitely look into it.
Hello ma’am I am Nikhil my age is 21 I want veg diet plan for bodybuilding My height is 5’5 and my weight is 75 kg I doing gym since 3 year but i gain no muscle i have high mypoia in my eye please help.
Hi NIkhil,
the above mentioned diet plan ha both veg and non veg options . ou can use the veg ones.
Hlo..mam m rajender my age 25 nd hight 5″8 m working in gym from 3month,so plz can u tell me which protin best fo muscle building nd cutting according to me
you can try – BSN TrueMass, Grenade Hydra6, ON Serious Mass, VitarGo (carbohydrate supplementation), MuscleTech MassTech
hi mam , am raj 18 yrs old , 6ft tall with only 62kg of mass , am a vegetarian but eat eggs
suggest me to gain body mass , I use to workout by home , hw long it take me to have a good body shape
am not asking to be a giant
being ectomorph type of body , I have to over come this
is I can reach 70kg in month , suggest me the good diet plan
the diet plan mentioned above will help you . whether weight gain or weight loss, body adapts slowly . 2 kgs in amonth . so you need to put good efforts for atleast 6 months to see visible changes.
I am Rahul
Weight 100 pound
Height 182 cm
I am going to gym from past 1 month but didn’t even gained single pound of weight. And I eat 5 meals a day .. Please help me to gain weight .
Hi Rahul,
hope you are doing the right strength training exercises. you can follow the above mentioned diet plan with it . this should help
Thanku for ur information mam .but which supplement I used for weigth gainer as m diabetic suggest some names as well how much calorie do I take and supplement .in one mnth how much weigth do I gain if m taking supplements and calorie
you cAN USE D protein , or the ensure diabetic protein powder
Hi maam, I m 33 years old having body weight 81kgs and 5.9 feet height. I m starting gym since 3months. I already take one supplement of 1kg for energy. PlzPlz suggest some better medication for my muscle development and diet chart too.
you can refer the above mentioned diet plan.
Thanks for this really informational article. This article was relly very helpful for me. Keep up the good job. Hope for some more good articles. Thumbs up.
Hi mam can a diabetic follow 3000 calorie diet plan age 26 weigth 56 kg .pls suggest me any weigth gainer in reasonable rate want to gain 5 kg in 2 mnth it’s possible or not .m on medication taking zeta and metaformin regularly nowdays m sugar us 90 before fasting and 120 thereafter frm last 1 mnth …pls I want to gain sme weigth in this 2 mnth .m doing yoga not gym for an hrs .
Hi Shivam , you can follow a 3000 calorie diet plan , but then your medications will need to be adjusted. it i better to take 1 step at a time , there are diabetic protein powders in the market . you can ask your doctor to prescribe you a good one. and after a few days you can increae the calorie intake firther .
Hello Ms. Payal,
Trust you’re doing good.
Im 27 now 5’8 and 70kg, I wish to have a diet that makes me feel bit stronger. Muscles of mine looks fatty but not stronger. My job starts at 8 and i come back home finishing work by 7 pm. I used to go gym a year ago maintaining a diet like 5 raw egg+muesli+milk for breakfast and rice with dal for lunch, and half chicken boiled with pepper for dinner.
I wish to have a better diet for stronger mass gaining body and also stress free. kindly help me in giving a suggestion. i knew i lack in sleeping that keeps me stressed throughout. Please give me suggestion.
Hi Rafa ,
getting a good built requires you to work out your muscles well. do you workout ? please do . diet wise you can refer the above mentioned diet plan .
I am sorry mam but without mass gainer and just with appropriate diet like u have given can i get those gains back or they are gone permanently
you can y=use mass gainers for better results . diet will help you but adding mass gainers wil help you pump up your muscles well. needless to say that would rewuire you to work out those muscles as well
Hii mam first of all thanks for this amazing blog my question is i had a mass gainer a year ago and with my exercise routine i had very good results in my muscle gains but since i am not consistent in gym last time i hit the gym 2 moths ago so there is a big difference in my muscles now my gains are reduced by huge amount I am joining the gym again so can i get those muscle gains back like when i was having mass gainer?
Hi Nitish ,
ofcourse you can get them back if you exercise well and start with the mass gainer again .
Hello mam , my height is 5’6 , age is 20. Iam lean as well , can you please provide me a diet which will help me to gain mass as well as my height.
Hi ,
at 20 years , i am afraid i cant help you with height gain . for weight gain, above mentioned diet plan can be used .
hello my name rohit yadav mujha lean muscles chaiya weight 88 kg height 6 fit cutting fat to bhaut h cutting nhi ha please help me
Hi Rohit ,
above mentioned diet plan will help you in great ways to achieve your health goal.
Hey Payal,
I have been regular at the gym for over a year now. My problem is, I can’t consume dairy and egg, I’m also allergic to whey protein and most of the supplements. So do you have a diet for me(mass gaining).
Oh also I do morning workouts.
Many Thanks.
dont have anything ready for you at the moment. let me put it on my ist and ill try to come up with a weight gain diet plan for lactose intolerant person.
Hi ma’am
I want lean mass gain diet plan only as my current weight is 79kg. i am not looking over weighted as have built some muscles also..but i need to lose some fat from my face so i thought lean mass gain diet plan (Vegetarian only) would be a best option. i am ready to pay if any fees are there.
Regards
Hi Munjal ,
the above mentioned diet plan will help you gain lean mass only. fat from face cN BE LOST WITH FACIAL EXERCISES . SEE THIS – https://www.dietburrp.com/exercises-to-lose-double-chin-and-chubby-cheeks/
Hey I m low bodybuilder.
And I want to make muscles growth.
My weight is 58
And height 5.6
What m I done For my muscles growth.
you can follow the diet plan mentioned above
Hi mam,
I weigh 73 KGS n m 174 cm tall….what has to be my protein intake for building lean muscles….
After workout I ve a scoop of whey protein n 2 banans.n I take 8 egg whites daily..ve papaya every day…ma dinnr includes jus chapathis n cereals….n normal fud throughout da day…..is my diet apt fo bodybuilding if not pls suggest me an affordable diet plan…..thank u
Hi Jayesh , you need more proteins . 1.5 gms protein per kg body weight . refer the diet plan mentioned above
Hi
I am 23 year old. Doing exercise form last 4 years to till now. I have good muscles but I want some cuts in my body. So what food should I have to take for that
you can refer the diet plan mentioned above
Hi I am 18 years Height 180 cms weight 54 I wanna gain muscles like good body shapping not too much so will thr above diet plan is good??
yes it is
Nice one..
Hi, i am 16 w-48 h-5.8 i do running and workouts daily i want to gain muscles so how much protein i need and a simple diet for me i hope….Thank you!
Hi Abhi , you can calculate your protein requirement as 1.5 gms / kg body weight . you can use the above mentioned diet plan . or use theis one – https://www.dietburrp.com/indian-diet-plan-for-weight-gain/
Mam…..this diet chart is for evening workout…..wht if someone is doin his workout in the morning……???? Can he take the prework as its early morning meal ………
Hi Sahil ,
Yes , this can be adjusted according to your timings .
Plaz post it ASAP.
Thanks in advance
Hi
Age 31
Weight 51 kg
Height 5’8
I am doing night shift from 19:00 to 7:00
I am unable to follow your diet plan.
Can you tell me how to do it in night shift.
Hi We are cpming up with a weight gain diet plan for night shift workers . and we will soon publish it here …
Could you please tell me how much this diet would cost per day?
you can calculate the costings yourself noel .
My age 27 & wait 40
How can gain wait
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 – https://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 – https://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.
Hi mam,
Height-173
Weight-60
My hitting a gym last 1 year.i want gain muscle.so im take a Ultimate Nutrition Prostar whey protein.its good for me.plz suggest
Hi ,
are you already using this supplement . if yes , the results will tell you if it is suiting you . not every body gets same results from a supplement so try it to know how it reacts.
Hello,
Payal ji,
I m Bhavesh . I want to cut my body fat to get abs and to increse my muscle size. my weight is 75 kg , height is 176 cms and age is 26 yrs. I am regular with my workout. Can you suggest me simple pure vagetarian diet without eggs?
you can use the above mentione diet plan , both ve and non veg options are mentioned , so you can choose likewise
mam,can u plz tell us that the supplement u r mentioned above are protein rich (whey protein) or they are only for muscle growth and how they works ?in which kund of nutrients they are rich of?
yes the supplements mentioned above are proein rich and help in muscle growth.
Dear Mam
I am 23 yrs old, NW I am 58 kg, I want to gain weight , what kind of food items I have to take to increase the weight.
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 – https://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 – https://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,
Thanks for promoting healthy living in society. I have been gyming for a week and now want to move to a strict diet plan. I am 6 feet and weigh approx. 71 kgs. My workout last for around 1.5 hrs with 20 minutes of cardio. Pls suggest:
1. Supplements for muscle building
2. Veg Diet plan elements that are easy to arrange as I put up on my own – ready made foods/eggs/bread/milk/cereals/fruits/dryfruits/boiled veggies etc.(its hard for me to prepare exquisite recipes or for that matter even rolls/wraps are a fight)
Please let us know if you have any premium services catering to individual needs and tracking progress. Looking forward.
Regards
Hi AJ,
Sorry , we do not have any personalized service for your requirement. but you can follow the above menioned diet plan and the tips and check this – https://www.dietburrp.com/top-15-indian-vegetarian-foods-for-bodybuilding/
supplements for weight gain – you can try – BSN TrueMass, Grenade Hydra6, ON Serious Mass, VitarGo (carbohydrate supplementation), MuscleTech MassTech
I am 31 years old height 5ft 6inches. . I weight 80 kgs and want to reduce around 10 kgs. . I was into workout and outdoor games.. Now I have started working out again. . Please help me with a diet plan. . I eat non veg weekly but eggs 6 whites on daily basis after work out
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – https://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – https://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hi I am 22 years old. I want to build muscles and want to get lean body.
Body weight-63 kg
Height- 5.8″
I have issues like chest, waist and belly fat. I don’t look fat.
After one month of gym workout there is no gain of muscles , my body doesn’t pump during gym.
I eat black chana soaked in water over night after gym in morning.
Help me with these issues.
check this for belly fat – https://www.dietburrp.com/?s=belly
you need to have proper pre workout meal . please check – https://www.dietburrp.com/pre-workout-nutrition-tips/
Hi, my name is Arvind, age 23, weight 70, height 5ft 7 inch. M doing night shift timing 8:30 pm to 6:00 am. Can u suggest me diet plan ? Actually I have fat in my midsection, means u can say I have belly fat(tummy). How can I get rid off.
Thanks
Arvind
check this – https://www.dietburrp.com/?s=tummy
I am hemant ,,,,and may height is 5’9″ ,,,and weight is 80 kg…what should be the diet plan for me
what is your health goal ?
I hv joined jym before 6 months n worked out hard, But due to less muscles i am not getting any changes in my body…
Can anyone recommend me a good muscle gaining supplement that is available in india…
Ple Help me…
Hi Ashish,
you can try – BSN TrueMass, Grenade Hydra6, ON Serious Mass, VitarGo (carbohydrate supplementation), MuscleTech MassTech
Hello ma’am. I am 23 years old 6ft boy. My weight is just 58 kg. I want to gain weight and want to have a healthy personality. Kindly mail me a proper diet plan and also suggest some good supplement for getting a good mass. Regards.
you can try the above mentioned diet plan and you can try these supplements – BSN TrueMass, Grenade Hydra6, ON Serious Mass, VitarGo (carbohydrate supplementation), MuscleTech MassTech
hi ma’m , im 22 years old my body weight is 80 kg, i work out 5 to 6 days in a week for about 1- 2 hours , my body is a heat body .due to foods like chappaties,eggs ,chicken etc , i’m normally prone to stomach upsets ..usually i tried to cool it off by drinking tender coconut ,water , suger mixed curd.my queation is it true that heat causes stomack upsets?if it is how the best way i can overcome from it? please suggest awaiting for your reply.
Hi Vinod ,
check this – https://www.dietburrp.com/how-to-get-instant-relief-from-gas-and-indigestion/
the tips mentioned here will help in your problem too.
Mam, I am 18 yes old, 5’8” and I want a good ripped body. I workout for 1-2 hours but I am a little confused about my diet.. please suggest detailed Indian diet with protein shakes.
you can refer the above mentioned diet plan .
O want massive body not lean mam …. Plz help im 5.9 and 80 kg
then the above mentioned diet plan will suit you best
Hi,
My name is naveen I’m 28 year old my height is 5.8 inch and weight 65 approx. My question is how can I build my muscle and please suggest me a gainer or protein powder. Should I need to increase my weight or not ?
you can aim at increasing muscle weight. do proper strength training exercises along with above mentioned diet plan .
you can try – BSN TrueMass, Grenade Hydra6, ON Serious Mass, VitarGo (carbohydrate supplementation), MuscleTech MassTech
hi I am 32 years old,I go to gym regular basis and i do intense workout also,my weight is 92 kg and height is 5 ft 11 ,suggest me a food plan so that I can get a lean and fit physique.
Hi Manas ,
if you are aiming at weight loss, and doing intense workout , you can refer to this diet plan here – https://www.dietburrp.com/1400-calories-indian-diet-plan-for-weight-loss/
Hi my name is deepak pandey my height is 5.7 and i want to increase my height and muscle also. so can you please help me to increase that and provide me workouts and diet routine which help me
You havent mentioned your age . generally the growth phase in boys ends after they complete 17 – 18 years of age. for buildin musles and body you can refer the diet and tipos mentioned in the article above
Hi my name is sanjay ….I want to increase my weight …I go to gym regularly…. N I m also veg ….my weight is 70 kg n height is 5″ 11 ….can u help me in my deit routine
Hi Sanjay ,
the above mentioned diet plan will realy help .
Want to add lean muscles , my weight is 80 Kg, height 5’11,
having too much bailey fats as well as having biceps and shoulder muscle.
But want to add clean and lean muscle mass.
Pls suggest
the above mentioned plan with appropriate gym workout will help.
plz suggest me pre workout and post workout diet ..can i take 2 or 3 bananas for pre workout . and 25 almond grind in milk with 25 gm whey protein and 2 bananas ,, my workout time is early in the morning
check these –
https://www.dietburrp.com/post-workout-nutrition/
https://www.dietburrp.com/pre-workout-nutrition-tips/
can u tell any substitute for asparagus and quinoa in the diet plan. i couldnt find them im place ..
you can have broken wheat in place or quinoa , or foxtail millet will help too. you can skip asparagus if not available.
I want to know how to build body during night shift? And gain weight also? Shift starts from 6 to 3am,8 to 5am,10 to 7am
Hi Manjunath ,
I do not have any generalized diet planned for your requirement. will come up with one soon .
thank you