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.
Image : Copyright (c) petunyia / 123RF Stock Photo
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.
Image : Copyright (c) alex20222 / 123RF Stock Photo
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.
Image : Copyright (c) atlantisfoto / 123RF Stock Photo
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
You Maybe Interested in Reading
Don’t forget to subscribe to our Youtube channel – Subscribe NOW and also press the Bell Icon to get notified about our next videos.
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.
Image : Copyright (c) frugo / 123RF Stock Photo
Ma’am, this is prakash, height 5.10”
Weight 65kg, I want to increase my weight with fatless and flat stomach, previously when I tried to increase my weight I got increasing fat stomach only, plz suggest me for better diet.
check this – https://www.dietburrp.com/indian-diet-plan-for-weight-gain/
Hi i am aditya,i am doing my second cycle of steroids,i have to bulk my body,so can u plz suggest me a diet plan…
Hello, i’m a 21 year old boy, height 5’11” weighing 70kgs. I wana built a lean physique (one with the muscle cuts visible). I am currently following this diet :
6.30am : Green Tea with Lemon and Honey mixed
7.30am : 1 full bowl of oats, and MuscleTech Whey Protein with cold milk.
10.30am : 6 boiled eggs (since my college lecture is from 7:30 to 10:30)
2pm : 2 Chapati and a bowl full of brown rice with curd.
4pm : Green Tea and a few eggs. (before gym)
5pm : (I go to the gym)
7-7.30pm : After gym, a Scoop of Whey Protein
9pm : Leafy Vegetable sometimes, or just a full plate of fruits for dinner
10pm : Green Tea and 100gms Paneer before bed.
Is this diet plan proper for muscle building ? Any things i could add to the diet or anything that i need to change? please suggest… I’ve been started to workout past 2 months..!
this will help you in the intial phase , after a little while you can add more protein
Hello madam
Why there is no protein intake in pre workout meal
& which is fast aborb carbs after workout?
Hi Saurabh ,
i prefer giving hey with the workouts or immedietky after the workout to my clients , it has helped . whey gets absorbed immeditly when taken while exercising . fast absorb carb ? for what ? sugar is fastest absorbed carb
Hello Payal..actually i want to know how to reduce the stretch marks from my shoulders which are caused by the gym
Daily drinking cool water loss weight r gud for healthy
sorry i din get you
Madam .. I am 23 age before six month I affected by piles but now I cured last five month I am doing gym lifting weight eating non veg .. Doing gym affect my body ????
no . you can do gyming
Hi, I’m very thik all people call me boy like a figer so plz suggest me what I should eat for my body gain
you can use the above mentioned diet plan
How to take ground nuts is good after doing gym ??? To eat boiled nuts
you can have boiled , soaked or roasted nuts . yes you can take it
Madam ..pls say any good supplement gain weight ????
you can try – BSN TrueMass, Grenade Hydra6, ON Serious Mass, VitarGo (carbohydrate supplementation), MuscleTech MassTech
Hi ma’am , I am skanda, I am 17 year old & my height is 6,& weight is 72.8 KGS.I need to gain muscles . what type of diet is required for my age (veg).
above mentioned diet plan can be used
Madam ..why u not had banana …eating banana increase weight or lose weight ???
it increases weight … the abocve mentioned diet plan is for muscl building and not general weight gain .
Ma’am just wanted to ask
1. Does whey protein lead to hair loss??.
2. Im 23 year 6’1 and weight is 84 kg what shoulf be the daily calorie intake so as to reduce the fat lavels?
1] no , rather it helps in getting good hair
2] 1400 cals
To gain weight can eat banana ??? Simple diet plan to eat keep body in safe mode
yes
To gain weight can eat banana ???
yes you can
Hallo mam,
My name is akash and i am 21 years old. My hight is 5.7′ & my weight is 43 aprox.
I Want to gain my weight. Please help me
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 , I am 21 years old , height 5’9″ and weight is 59 KGS . I am working out from last two months . I need to build a lean muscles and at same time I am working on six pack abs . can u please send me a diet plan as I am an engineer student I have little time
you can use the above mentioned diet plan
Payal ji…
Can we carry a glass of milk or a spoon of honey with the gap of 15-30min before gym or if you don’t mind could you made a weekly schedule for me?
My age 29…
weight 72
height 5.9inch
bicep 14-14.30 inch want to grow it 17inch
I am vegetarian. and don’t want to carry protein as supplement.
Please guide me…
emailid: rohitbhargav7786@gmail.com
sorry rohit , but we do nit have a personalizzed program for your requirement
Hello Mam,
I’m 18 years old , 168 cm ,67 kgs. Genetically I have got thin arms and narrow shoulders. I have done gym for 2 months before college but my new schedule has made it difficult to attend gym. So I have to rely on home exercise . I would like to know whether I will be able to build a good physique and also increase my height by 2 inches.
after 18 years , increasing heiht is a little difficult , i cant help you with it .. but yes you can change your gym tin=migs according to ocollege timings and you can achieve a good physique
Hi,
I am 182 CM tall, weighing 83 KGs. i do not want to reduce the weight. Help me out to loss stomach fat and gain muscle with a Diet plan
Hi Tarun , then you need to workout your core . do planks , and ab workout . while following a normal high protein and low fat and low carb diet
Hello,
I do cardio and gym to gain lean muscle. I was around 78kg and now i have reduced to 70kg in 3months. But unfortunately it it has stopped there. I have few belly in front and around the stomach. I think it is stopped of the diet.
MY Diet Plan:
I dont take any pre workout diet.
I do cardio and gym around 1:30hrs in the morning.
After Gym i take oats with low fat milk then whey protein one scoop.
At 12:15 i take green Tea.
At 1:30 lunch i take 10 eggs only the white part.
At 5:00pm i take coffee
At 7:00Pm an apple
At 9:00pm take fruits in dinner
One scoop of whey protein before going to bed.
Please suggest me is it a good going or need to add more diet to gain lean muscle.
change you dinner .. follow the pattern mentioned in the diet chart above .. what is your height by the way ?
HI MAM…
MYSELF PREM, I M 5.4 FEET TALL AND WEIGHT IS 48, I WANT TO GROW UP MY MUSCLES AND SIZE , I JUST STARTED THE GYM ,WHEN I WORKOUT MY BODY LOOKS PERFECT BUT AFTER IT LOOKS LEAN, WHAT ISHOULD I HAVE TO DO THEN???
Hi Pre m , you need to workout as well as have a high protein diet .. you can follow the above mentioned routine
Hi i am 22 years old im 180cm tall and 100 kg of wieght.I want to reduce my fat and also i want gain muscles what diet shoud i prefer????
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 payal
i have just started my gym, i have pot belly out i am 5 ‘4″ and weighs 76 kg.
suggest me diet plan.
Hi Rahul , in that case you must first follow a weight loss plan . check this – 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 MADAM, I AM TRYING VERY HARD TO GAIN MUSCLE, PLEASE SUGGEST ME WHAT TO DO AND WHAT NOT IN MY DAILY ROUTINE WHICH INCLUDES
PRE WORKOUT
3EGGS+HANDFUL OF SPROUTS+1 GLASS JAVA
POST WORKOUT
30GM PLATINUM HYDRO WHEY PROTEIN
BREAKFAST
1 CUP OF OATS+ 1 BANANA
11:15 AM
DRY FRUITS(SOAKED ALMONDS+DRIED DATES)
1 PM
LUNCH WITH REGULAR ANDHRA CURRY
3:30 PM
DRY FRUITS(SOAKED ALMONDS+DRIED DATES)
6:00 PM
2CARROTS + 1 BANANA
8:00 PM
5 CHAPATIS WITH REGULAR ANDHRA CURRY
BEFORE BED
1 GLASS OF CURD
PLS SUGGEST ME WITH INCLUSIONS & EXCLUSIONS, ALSO WHAT DO I EAT BEFORE GOING TO BED, SINCE PEOPLE SAY CASEIN PROTEIN WORKS BETTER, WHERE DO I GET THEM LIKE IN OUR REGULAR FOOD STUFF
Hi ,
you must be including more lean protein like fish and chicken in your diet . if you are a eggitarian , then you can inclue more amount of eggs in the diet . whey proteins work better then casein protein . check this article for some clarity on the same – https://www.dietburrp.com/your-protein-supplements-guide/
Hi,
I’m 33, weighing 65 kgs, I have started gymming for the last one month and i have started feeling fitter, but the problem is that muscle building is still taking time.I do weights and cardio on alternate days, approx work out time is around 1 to 1.5 hrs. Before workout i have musli with milk everyday and post workout i have 4 egg whites, after that i have chicken breast and some fruit after 30 mins of lunch. Later in the eveining, i dont really have anything..
I see there is a weight loss but im always hungry and it feels very gassy by end of the day. I know i need to work on my diet post lunch but i have still struggling to figure out what is the correct diet. Can you please help/recommend a diet plan.
Hi Rahul ,
yes your diet nmeeds correction .. why dont you try and follow the diet pattern mentioned above in the article .. this will do wonders with musce building … seripusly .. give it a shot
Hi my age 15 weight 51 height 5.9ft I want to gain weight how much should i eat to get 65kg all i can afford is dal chawal sabji roti n milk how much correct ammount i should eat them
Hi Parth ,
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 i am 21 year old im 165cm tall and 67 kg of wiegh my body fat percentage is 25 i want to reduced it to 12%also i want gain muscles what diet shoud i prefer????
you need to work those muscles out in a gym .. this will help you in burning all excess fat and gaining lean muscle mass. are your working out ?
Hello payal mam.
1st of all thanks a lot for posting such a helpful article.
My name pankaj 30 ht 5’10 wt 75 my ht n wt is in ratio but still i dnt luk big. My goal is to acheive Muscle by restricting body weight. I do workout in d mrng. 1 cup coffee n 1 banana b4 hitting d gym. N 4 meal in a day. I m vegt could u plz provide me a diet to gain pure Muscle mass and also could plz provide me a high protein sources in vegt.
Hi Pankaj ,
check this – https://www.dietburrp.com/top-15-indian-vegetarian-foods-for-bodybuilding/
Hi Payal,
I am poor and can’t maintain that all you’ve mention, in short can you suggest me the diet with low expense. I have rejoined the gym after 8 months.
Najee
Good Morning Mam.. How can i increase my Height??? Plz tell me
what is your age ?
Ms Payal greetings my age is 44 i have been working out since last 6 years, i have lost almost 20 kilos, was 85 and reduced to 63 and belly from 45 to 32 inches with diet and gym combination but off late since last 2 years though i am continuing with the gym and kind of diet but have been increasing my weight, now it is 70 and my belly is 34, i think i am in plate stage but could not break it . i am a pure vegetarian, i don’t smoke, don’t take alcohol, avoid white rice, sweets etc. i take care of my dinner also, have daily intake of vegetables and fruits and also have a whey protein shake, but not able to understand how to break it. request sincere help in this matter
Hi ,
what is your height and BMI ? to break the plateau you need to change the exercise pattern .. can you switch to tai chi or kick boxing for a month ? try and see that will help you.
Hi mam,
I m living in a hostel and working as well . when i was just studying i was feeling well at all aspects and color was too fair, now as I started working my body is feeling not well and not getting proper time to take care about meals. My weight is also 53kgs and height is 5.6 so please suggest me what shall i do as i am living separate from my family
https://www.dietburrp.com/how-to-gain-weight-while-living-in-a-hostel/ check this
Hi mam, myself rohit 18years old my height is 5ft9inch.and 49kg weight.. I have started gym from 1 week.. So plese suggest me the diet plan and thu supplement which is suitable for me.
use the above mentioned diet plan . domt start with suppements immediately .. do that aftera a moonth or so
Hi I am Tathagata pal. I am 17 years old. My height 170 cm, weight 61 Kg .
I loss 26 kg in 1 year. Now My body fat percentage is almost 14-15% My skin is to loss And i am trying to get some Muscles for good shape .
Which supplements best for me ??
Hi ,
you can try BSN Trumass
—
Hi Piyal
I would appreciate if you could write an article or give your insights onto various supplements like
– Whey
– Casene
– ZMA
– Multi vitamines
– Fish Oil
– Fat loss substitutes
and others
Hi Gaurav , thanks for the suggestions , i have put it in my list and will soon try to work out an article on this .. mean while you can check this one – https://www.dietburrp.com/your-protein-supplements-guide/
Hi Payal,
Thanks for all the tips and diet chart. Few queries:
1. Any alternative for grape fruit (Orange or Mausambi?)
2. Alternatives for asparagus?
3. Alternatives for Quinoa?
Thanks again
Arun
Hi Arun ,
hmm you can have melons . ou can skip asparagus . and have broken wheat aliya instead of quinoa , or if you eat foxtail millet , you can have it
HI myself Sagar more .I m 5’8 feets and 58 wieght i m working since 2 month for building body . I read all the chart about diet plan and followed but i m getting only 4 kgs wieght in 2 months . Will this chart workout and any more details about chart with timing for grasping diets . and more deit things which i can get for nit gefting bored with a single chart plan
Hi Sagar ,
2 kgs in a month is a gud weight gain .. are you doing strength training ? if yes , you will definitely gain more weight .. if not , then please start doing it on a greater level . you can get a dietician to personalize a 1 week diet plan for weight gain .. im not catering for weight gain or else i would have helped you .
Hi mam,
I myself Ashok I am going 2 gym since 7 months ago & being going but there is no gain in my body what is the reason 4 that.I even try a supplement like endura mass & one more but no result.So by trying this diet chart would I able to get bulid in my muscles or not.
yes you can try this diet plan .. it will help
Hey I am a 15 year old guy and my height is 179 cm and weight is 60 KGs. Before I hit gym my weight was around 53 now after 4 months I currently increased around 7 KGs.I asked my trainer that how much of protein should I take ? And he says multiple 2 with ur weight and it’s ( 60*2 ) =120grams but I can’t able to spend much money as I am student I can’t bare much money my parents are paying for my workout+diet what should I do now ?? Is there anyway to take protein i n smaller cost? If there please reply waiting for your help/reply kindly.
Regards,
Vinayak DM ☺
you can eat lot of eggs n sprouts .. soaked peanuts are also helpful.
hi
Hi my name is Bhuvi I m 21 years old and wt. 72 kg having 5″11 height ……..plz guide me weather to increse my weight or starting workout with this amount of weight
start workouts
Hi madam,
I want to gain my weight for 10 kg with in 4 month could you please give me a proper diet plan. just now my weight is 65 kg and height 5.10′ . I’m look very skinny. from last 6 month i went gym regularly but my weight is only 2 kg gain its still constant.
so what should i do for bulk up?
thanks in advance
raviraj
you can use the above mentione chart with strength training
hi payal,
I Would like to gain my weight 10 kg with in 4 month,
my height is 5.10′ weight 65 kg.
from last 5 month i go to the gym regularly and i gain my weight 5kg ,
i would improve my body size before body building championship,
my current diet is as follows :-
7.30 am- tea, 2 chapati with jam
10 am- tea biscuit (if available in office )
1 pm lunch – 4 chapti, subji
4pm -tea, biscuits
7 pm before workout – breakfast(pohe/ upama) +( 5 gm creatine which i just started )
8.30 after workout – protein shake supplement
9.30 – dinner (2 chapati, rice, subji )/ Wednesday, Friday,Sunday (non veg) (egg, chicken, fish)
11pm – fruit if its available
could you please suggest me proper diet plan
waiting for your feverble response
warm regards
raviraj
you need to change your diet ., refer the above mentioned diet plan .
Can u tell me a good diet for bodybuilding I m doing workout from last four month and also taking Protien supplement but no changes
above mentioned diet will help
Hi Payal,
I have very recently started to workout, I am 5’10 and weigh 75 KG. I am seeking for a diet plan which can help me get ripped and chiseled. I would really appreciate if you provide a diet plan (Non-veg) to achieve the best results with zero % fat.
Thanks!
you can folow the above mentione diet plan .. it is the best to do
Hello Ma’am. Thank you for giving a great diet plan and I am looking forward to follow it. Actually I am 6’3” and my current wait is 100kgs but I don’t look fat (maybe the bones). My food intake quantity is quite high as well. So is the quantity of food specified in plan enough for me or can I increase the quantity?
Secondly, I don’t want to prefer protein shakes post workout and would be thankful to you if you could tell me some natural supplements of protein that I could take post- workout.
Can you also give me some advice as for how much wait do I need to maintain to have a fit and athletic body.
Hi Prateek ,
the mentioned quantity is enough for you . you can have soaked almonds , and sprouts after wokout with a glass of milk . if you are a non vegetarian , then have eggs after workout
protein supplements?? Can u be more specific. Like name of a protein supplement? And how to take it and when?
you can try – BSN TrueMass, Grenade Hydra6, ON Serious Mass, VitarGo (carbohydrate supplementation), MuscleTech MassTech at the mentioned timings in the chart
HELLO PAYAL JI,
THANKS FOR YOUR CONCERN, YOU WAS REPLIED AGAINST MY QUESTION THAT PRE-WORKOUT TIME DURATION BEFORE GYM WAS ONE HOUR OR 30 MIN BUT, IN YOUR ABOVE SAID SCHEDULED WAS MENTIONED 15 MIN, WHICH SHOULD BE THE RIGHT ONE OR PRE-WORKOUT DIET IS 1 APPLE+2 POTATO+1 GRAPE FRUIT???
Hi Rohit ,
if you are having proper meal like breakfast , lunch or dinner , then the gap should be 1 – 1.5 hours . but if you are having a pre workout snack , then your timings should be 15 – 20 mins before the workout … what food you have mentioned , can be had 15 – 20 mins before the workout . sorry for the confusion caused
hey payal,
m rahul singh nd my weight is 71 as my height is 5,11 . i started work out before one month. m having simple diet. should i have supplement or powder for a good body? is it good for my body..?
Hi ,
depends on what type of supplement you take an what is your ideal weight and health goal .