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 โkushtiโ( 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:
โAkharen ke pahelwanโ 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, โmaybeโ. 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.ย 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.ย 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. ย 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 Cย are all antioxidants and very essential to take care of the waste that is generated in the body due to strength training.
- ย Almonds, peanut, hazelnuts, Wheat germ (jau), flax seeds, sunflower oil , corn oil , canola oil are all sources ofย Vitamin E
- ย 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 HMBย 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. ย 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.ย 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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Indian Diet Plan For Bodybuilding
We donโt 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. Thatโs why we have sketched out this Indian diet plan for bodybuilding that allows you to stick to your familyโs 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) | Proteinย (gms) |
|---|---|---|
| Early Morning | ||
| 1 glass Traditional egg nog (4 eggs, low-fat milk, 2 tsp sugarย ) | 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 ย gms | 98 | 11 |
| Sprout salad- 150 gms | 210 | 9 |
| OR | ||
| Chicken sandwich – 4 slices brown bread | 415 | 30 |
| Mid-Morning | ||
| 1 Grapefruit orย Watermelon /Pineapple / Cantaloupe – 1 big bowl + 2 cheese slice | 60 + 120 | ย 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 rollย / 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 tikkiย with Black bean topping | 350 | 20 |
| OR | ||
| 5ย Eggย white omelet with Asparagusย + 4 Toasted brown bread | 100 + 200 | 20 + 6 |
| Bed Time | ||
ย 1 glass Traditional egg nog (4 eggs, low-fat milk, 2 tsp sugarย ) | 223 | 12 |
| OR | ||
| ย Soaked almonds ( 40 gms ) +Skimmed milk (1 glass) | 172 + 86 | 6.3 + 8 |
| Pre-workout meals (15 mins before your workout) | ||
| 1ย Apple + Boiled potato salad – 2 medium +ย Grapefruit | 100 + 60 | 2 |
| Post-workout meals(5- 10 minsย after your workout) | ||
| Soy protein isolates (25 gms) | 110 | 24 |
| Whey protein Isolates (33 gms) | 130 | 25 |
| Skimmed milk ย (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 ย –
Indian diet plan for six-packs abs
How to gain weight while living in a hostelย
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. Thatโs 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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hi
im 5’11.5″ weighing 83kgs.i often workout at home but confused about my diet.i need to cut belly fat and eat more protein for muscle gains.please advice on diet and workout.
you can use the above mentioned diet plan .
Hey mam…. Ive been gymin for around past 2 years.. But gained even a single kg… Have been tried over a lot of mass gainers.. Nd stuff like that.. But still no results… Can u suggest me a diet… To gain some mass..!!
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
1st of all thanks a lot for posting such a helpful article but unfortunately for me its a bit difficult to manage with evening workout
So can u plz share me same diet with morning workout
Hi Fakhir ,
you can make your time table using the sections of diet plan mentioned above , shift the entire pre workout and post workout column to your timings , then copy the breakfast , lunch and dinner menu s per your timings ib the chart .
Hi Payal ma’am , Thank You For this Diet Plan. Much More Motivated Than Before.
I Am 18 Years Old Male , I Weigh 69 Kg And I Am 5″7. I Am Going To Gym Since 1 And A Half Month Now.
my question Is Will Whey Protein Help Me Bud Muscle Mass? ( I Have Belly Fat) I Desire To Be Lean And A Bit Muscular.
I want To Know About these Whey supplements. Thank You.
yes it will help . the belly fat will automatically start dissolving with your workout . just give it some time . do your core and ab workouts well.
whey supplements are good and will help you in building muscle mass. you can definitly try
Hello, am 23 year old, Hight 5.7 weight 55, I want to reduce weight and increase mussels, what i do. ?
you are in right weight. why do you want tpo reduce it ? please set practicle goals .
I’m dipak 33 yrs height 5’6″ weight 70 kg continue gym last 3 yrs . my bicep 15″ chest 41″ I want to grow my bicep more 2″ . please suggest my diet .
Hi Dipak ,
to increase bicep size , all you need is more strength training . sip some whey while your exercise and immediately after your exercises.
I have very much intrest in food science and i want to become a dietician. So i want your advice on how to become a dietician. I have done +2 non medical and now what course or degree i should pursue to become a dietician
Hi I am not sure if you can do it withpout science background , plus the courses have changed a lot since my academics .. please check online .
Hi, Ma’am
I have left a comment here about my queries around 4/5 days back but have not got any reason yet so kindly suggest how would i check your response to my comment. Would you send an email or i have to check herr on dietburrp daily???
Hi Rupinder ,
absolutely sorry for the delay , you will get a nnotification when your comment is answered . actually we get hundreds of comments each day , and it gets impossible to answer each query every single time instantly .
Hi Payal, I am Hemant Dasture , from Maharashtrian family. I want your advice on diet plan and workout suitable for me. I am 50 years old, height 5.6 feet, weight 73 kg , I am having high BP , on medicine, my LIPID levels are above normal level,,particularly TG and LDL . My goal is to reduce weight by 10KG , to reduce Fat, gain muscles and enhance bone density and also to improve my LIPID and control BP. By profession I am a practicing CA, normal working hours with reasonable stress. I do walking, stretching and cycling but not very regular . But now I want to seriously focus on fitness and well being. Yes another thing I am VEG , can have boiled eggs or omelet, no other non veg. So please advice diet plan which I can implement smoothly. I will pay your professional charges for advice. So waiting for your reply.
Hi Hemant ji ,
basically , you are not much over weight . losing 10 kgs will rather make you underweight . please try to be regular and do atleast 45 mins workout session atleast 6 times a week , that will helpppp in attaining all your goals. you can follow this diet – https://www.dietburrp.com/indian-diet-plan-for-weight-loss/
Hello Madam,
I am 25 years old, male, 5’10”, 66 kg, lactovegetarian.
I am training since last 3 years eating around 4000 cal.
I am gradually building strength meanwhile leaning down.
My goal is to build more mass and I know for that I need to eat more but if I try to eat more than I feel bloated or gassy.
What is your expert advice on this?
Thanks in advance.
Hi ,
if you are already really eating 4000 cals , belueve me you will get gassy and bloated . 3000 cals are max and really enough for the goal. are you having enough protein in your calories ? please check on that and it will work out , please dont increase your calorie intake further .
Hi Ma’am,
I am 35 years old, Weight is 84 KG and height is 183 CM. I have belly fat and I joined the GYM recently. In fact I joined the Gym and went throgh work out sessions for few months, but was never consistent. And I didnt follow any proper diet plan. My goal is to loose few Kgs (like say to 80 KG) and have a good physique. I dont want a body builder type of physique.
1) Will the above diet help me? I am from south India. Can you please suggest me an alternative for aloo paratha.
2) When you say 4 eggs for the egg nog, do u mean to take the yellow of all four as well? It will be too much fat isnt it? correct me if I am wrong
3) My tummy is not too much Ok with excess milk. Are there any alternatives? I started taking soy milk but heard that it is not suited for males
4) Sprouts cause bloating and gas for me. Are there any alternatives. I used to take sprouts during evenings at office.
5) Also I wake up at 7 and hit gym by 8. what can I take as a pre work out food?
6) I take a protien shake immediately afetr workout and when I reach home, (approx 10.30 -11) I take an oats smoothie (with banana and soy milk ) and two dates . IS this good?
Please reply to my queries
Hi ,
1] yes it will help you . you can substitute allo paratha with masala dosa .
2] if you are into hard core muscle building , as the above plan suggests , you can have 4 whole eggs . but i you are not too much in strength exercises , then have only egg whites of these 4 eggs.
3] you can take milk products instead of plain milk . like take yogurt / curd . paneer , cheena and some of it can be replaced by soy milk . it wont harm unless you are not over doing it .
Thank you mam for great info. I m 25 years old.My height is 5.9 and weight 70kg. I m doing regular gym from past one month. I want to loose fats around my belly. What diet I should follow. I have started two cups green tea daily for fat loss. Is it useful?
https://www.dietburrp.com/how-to-lose-tummy-fat/ check this
Hi Payal,
First would like to Thanks for your reply to the concerns of every individuals. This encourage me to put my questions for your valuable guide.
One of my friend, She is in age of 25, wight 70 KG and Height 5′ 2″. She is very much upset for her increasing weight (Could you please suggest an ideal weight for her). She wants to reduce at least 10KG to look fit and healthy. She also works in shifts for IT company so it’s really hard to go for a GYM and plan.
So may i request you to suggest some good diet plan which will really help her to reduce her weight with those hectic work schedules.
Thanks in advance.
Hi Sandeep ,
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help her in a good way to lose weight.if she works in shifts , gym will be a problem , but walking is possible , as you can always walk based on your own convenient timings . along with the exercises she 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 her regime and plan a diet plan personalized for you, please see this page. โ https://www.dietburrp.com/diet-services/
Or she 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 mam I am working since last 2 month but yet not see any effect.plz tel me the dite shedule in detail .mu height is 5’7″and weignt 72 kg. Plz give dite plan I am pure vegetarian.
have you tried the above mentioned plan ?
Hi Payal,
First of all I want to thank for such a effort from you to make people understand about fitness and food!.
I am Siddaraju, my goal is to become a professional bodybuilder cum trainer, i Hit gym before 3 years anyway not regular though, i am fit but with extra fat . I am 5.6ft with 73 kg currently, i was 83 kgs before 2 months. i just want to know if my diet is correct.
Morning-
1 .5ltr of water with Ginger and Cinamon soaked.
45 min of cardio .
2 Chapathis with bowl of mixed Veggies and almond.
Lunch
Only sprouts and banana
Break
Tea or coffee
Pre workout- boul of Veg soup.
Dinner
2 chapathis with any veg curry a small cup of white rice.
The prob is i become tired by evening and feel stressful.(Not taking any suppliments planning to go for it once i reach my six pack goal) please suggest me.
Kind Regards,
SID
Hi ,
every thing looks ok , but please change your pre workout meal . veg soups for pre workout will not solve the purpose . please have oats and milk with fruits .
Ma’am..
How many bananas can we have per day!?
what is your health goal ?
thank you,maam
first of all i want to congratulate you for your diet plan its really good…and also i want to congratulate you ma’am for replying to all those comments asked by the viewers.
maam i am 21 years old,62 kg,5 ft-8 inches by height.i started going to gym a couple of days back,and i am working out for nearly 40-60 min daily.practically i cannot afford to buy all those food items(as mentioned in the above diet plan) daily.But i want to BUILD MUSCLE.
i usually have rice,dosa,idly,chapati poori….which is mostly rich in carbs.and now a days started to have at least 2 eggs/day..i don’t want to look like a professional body builder but i want to stay fit and muscular.would these amount of protein and workouts be enough to make me look fit ?
how long would it usually take to see any difference..and i started developing slight belly fat…would taking high carbs further increase belly fat…??
what would be the best and smartest method that would help me in achieving my goals..??since i cannot afford for such high protein diet daily..
Hi ,
yes too many carbs can do that to you despite of working out. limit your carbs and eat more proteins . you can achiever your goals by eating dals , pulses , lentils , sprouts , eggs and meat and fish. instead of poori eat chapati , and instead of rice , eat brown rice . read this – https://www.dietburrp.com/indian-low-carb-diet-for-weight-loss/ use the low carb foods mentioned here
My weight is 70 kg i am 18year old and my height is 175cm how i can increas my weight and i want make gant me not a fatter person
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 madam,
I am Avinash weight 62 kgs, Height 5ft 10”.
I started gym around a month back. my target is to get muscles and some weight. Will this diet help me. if not what kind of diet plan i should go for and how longer i should exercise daily to gain weight and muscles. Also i am having fat at my stomach what i should avoid to eat to reduce this fat.
Hi Avinash ,
The belly fat will be taken care of with the exercises and abb workout that you may be doing at Gym . the above mentioned diet plan can be followed to achieve your goal .
Hi, myself praveen, get used to gym for just 2.5 weeks,still in dilemma what kind of food to eat daily.
Kindly guide me through the diet chart related to south india.
Please mail me the chart.
what is your health goal ? current body stats ?
hi mam! i was 94 kgs a year and a half before, i reduced it to 80kgs by vigorous gymming sessions and following a diet. then i stopped working out for 3 months and i gained 4 kgs. now again i started hitting the gym and this time i am looking to build lean muscle mass. i weigh 86 now and i have put on some muscle, but i still have a lot of fat in my stomach and chest areas of my body. will this diet help me to burn fat and build lean muscle mass at the same time without compromising the muscles. and i am a vegetarian btw.
yes this diet will help you in achieving your set goal .. just do a good workout and devote atleast 20 – 25 mins to hard core strength training
Hello,
I am 23 years old, 5’10”, 75kg weight, with lean muscles. I wanted to join gym. Will it make me even lean.
Thanks
if you do strength training exercises , you will gain muscle mass
hey nice diet plan….well im 29 yrs old….5 ft 4 inches is my height….63 kg weight……i started gym two weeks back….so i want to build muscle gain….so can you please tell me how much calories should i consume daily….i usually do 1.5 hrs workout daily…..the above mentioned diet plan is good for me? ( for muscle building & low fat). your help is highly appreciable thanks :-)
yes you can follow it
This is really helpfull. But what should i do for gain muscles?
follow the diet mentioned above along with 45 – 60 min of gym
this is really helpful. thank you Ma’am for helping.
Hi,ma’am.. i an 4’11, 43kg i just need a suggestion on how to gain heights.with foods and workouts. Thankyou.
what is your age ?
Hi Mam,
Nice Diet Plan Mam. Can u please suggest a South India Diet Plan for workout.
Thanks,
Nirmal. N
wil try to make one and post here soon .
Hi Payal
My name is Aneesh and am 80kg and 6ft tall
As i just join gym for losing fat,is this deit plan gonna help me in belly fat loss?
Thanks
im afraid not .. this is more for bulking up … you should see our 1400 cal plan , follow it till you lose 2 kgs , then if you are doing strength training follow this diet
Hello mam,
My name is alpesh, age 23yr ,height 5’8 , weight 49 kg., I want to increase my weight. Plz give me your valuable tips.
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 payal .. i just started working out doing only push ups squats nd ab crunches. I am 21 still studying nd i live in hostel . My height is 5’7″ nd weight 53 .. can u suggest me a easily available diet plan for all my workout benefits..p.s i don’t have a driver to cook :)
Thanks for your help
https://www.dietburrp.com/how-to-gain-weight-while-living-in-a-hostel/
Hi Mam,
I am 24 and my weight is 53 kg. I am 5 feet and 9 inches tall. As i am under weight and i want to gain weight and muscle too. I am working in IT Industry and have a busy & hectic daily schedule from 8:30 a.m to 7:30 p.m. I only have spare time in morning only i.e 6 a.m to 7:30 a.m for workout. Can u please suggest something for me to attain above mentioned aspects(weight gain+ muscle gain)?
Can it be achieved by working out at home?
its difficult … what equipments do you have at home ? if you have all the needed ones than howm work out will help .. check youtube videos for home workouts ..
Hi mam I workout in the Eve I don’t lift heavy weight I have seronegative rheumatoid arthritis and hair fall problem also can you plz recommend me a diet plan
Hi ,
I am afraid i dont have anything ready for ypou .. you will have to check with any other local dietician in your city to help you with a personalized diet plan .
Hi, I am male, 29, 5’10 and 92 kgs..I have a strong built (but have gained fat since last two years due to sedatory lifestyle). In my peak, I was 80 kgs with thick muscles when I used to workout in gym. I have started working out in gym from past one month and have lost 2 kgs in one month. However, my diet is more intuitive than planned. Could you please suggest a diet plan that I should follow to gain muscles and lose weight at same time. I can follow non veg diet and have access to chicken breasts, whey protein shakes, and diary, but no sea food (as I am from north india). I intent to lose 3 kgs per month without taking a toll on my muscle gains.
Kindly help me with the diet. Thank you. Email- blues.kps@gmail.com
Hi ,
to lose wight , follow ou 1400 cal diet plan for 2 months .. you will lose good weight inn terms of fat , after which you can foillow the above mentioned diet plan and gain on muscles .
Mam my diet plan is 8:00am take 1 cup green tea after 10min 1 apple 9:00 oats and one spoon whey protein 11:30 two roti sabhi and curd 3:00 dal 7:00 whey protein and 5eggs 8:00 half liter milk
Mam i live in village so many product are not available here and i have no diet plan can u give me a good diet plan to comfort here
what is your height , weight and age
Hello Payal,
Good to read an awesome article by you, no sure if its still an active thread. I wanted to know if I can follow this diet to help my daily workout. I workout for muscle building, not as a pro but yeh for my interest. But few months back i got diagnosed for high urci acid, coz of which now eating non veg, is a No for me, even if i ea it once or twice a week , i get this join pain.
I would really love to hear from you, of what can i follow to get rid of this pain, but yeah also could continue my interest.
Hi Abhijeet ,
this thread is very much active , just that diwali holidays have piled up comments for me to anwer :P
are ypu taking any protein supplements ? or were you taking any protein powder when you were detected with uric acid deposits ? what is your age , height and weight
Hi Payal,
Firstly thanks a lot for your hard work regarding the diet program.
I’m Rahul and I’m 188cms tall and weight 96 as of now.
Just wanted to confirm whether the above mentioned diet would help lose weight and help develop muscle at the same time or if there is any other u think is better then could u please leave a link in the comment. TIA
Hi Rahul ,
It is always better to lose some fat weight before you get into muscle building . this helps you in building strength and build up muscles better by increasing your strength and stamina . you can follow any of our 1200 calorie or 1400 calorie diet plan for weight loss for 2 months and then shift to building muscles .
Hai my name dani , my age is 20 , height 5.9 , weight 64kg , I want to increase my muscle and weight , I am poor so please give me a cheap and good food diet ( veg or non veg) please
Liked your informtion,i am going to try it.
:)
Ma’am I have gynecomastia and I don’t want any surgery.
Dp you have any solution for it ?
what is your weight ? if you are in over weight or obese category of health scale , then you should try to lose some weight , your chest fat will automatically reduce … but if you are not in this category , then probably a doctor will help you better
Man I am boy of just 17 years old and my height is not growing till 9 standard…suggest me some ways through I can build my height and body too
Hi, mam
My name is aryaan, i’m frm kolkata
Height 5,11
weight 65 (approx)
my question is should I follow this diet bcoz my weight is 65 (apporx) and there is 172.8 gms of protien, so it can effect on my kidney aur something?? And yes i do work out.
yes please follow our 3000 calorie diet plan first and then shift to this plan
Beautiful Article … Many Many Thanks. We people on this forum will always thankful for this diet plan. You are helping so many of health enthusiasts .We owe our health to people like you who touch million lives…
You are AWESOME!!! thanks
Hi Joseph ,
wow , you just made my day :) thank you so much for appreciation . it motivates us to help many more .
Hi !!
can u suggest me plz, what the difference between “Amino”, “creatine” and ” BCAA”
Thanks
Hi Neeraj ,
Alittle scientific gyan , but ofcourse i will help you understand it . ofcourse you may be needing the info in realation to bodynuilding , because the article is based on the topic …
Creatine – basic role is to increase your stamina , prolong the fatigue reaching time of working muscle. and after it is absorbed by the muscle, it helpos in increasis the fiber count , that is the size of the muscles .. that is the reason all body builders consume creatine to bulk up .
Amino acids – It is a broad term . basically a lot of amino acids come together to form protein . so when protein is broken down after absorption , amino acids ar released . there are lot of amino acids , some are essential because they have to be consumed from external sources , while some are non essential because the body is capable of producing it . amino acids can also be classified based on their strucctures .. they can either be L type or D type .
BCAA – Branched chain amino acids are the l structured acids . Amino Acids like Leucine, Isoleucine, and Valine are BCAAs . tHESE ACIDS PROMOTE muscle growth and muscle fiber synthesis. so basically the muscles grows in diameter and bulks up. these acids also help in increasinsg strength and stamina.
i hope i coukld help ypou with what ypu were looking for . do let me know if you need any more info
Madam..my concern is that why my whole sort of hardwork that i push in my abs workout turns to a mess and waste after having my lunch…i mean i feel my abs from inside after workout though i have a flat stomach and a bit of lower fat…but why the food ruins it?
what food you eat after workout affects the status of your abb muscles . so eat right . refer the chart
Hi,
Mam I workout in the evening I have seronegative rheumatoid arthritis and hair fall problem I don’t lift heavy weight in the gym my age is 26 and my bmi is 24.44 can you plz suggest a diet plan for me.
Hi Ali,
I am afraid i do not have anything ready as per your requirement
Can we eat boiled soyabean regular which are high in proteins?
yes you can . tofu will help u better though
hi ma’am.. i am following a weight loss program. and i am working out at late night .its finished around 10pm.. so can u suggest me a good postworkout meal? thank you
https://www.dietburrp.com/post-workout-nutrition/ check this
Hello,
I am 29 yr old ], weight 87 Kg and height 5’11”. Its been 7 month that i am regularly going for training. But I think there is something wrong with my diet because of this I am unable to pick up the muscle, My body is as it is as it was before 4 months.
(My workout is pretty good)
Please suggest me diet.
you can follow the above mentioned diet with the supplements