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.
Image : Copyright (c) mariok / 123RF Stock Photo
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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.
Image : Copyright (c) frugo / 123RF Stock Photo
Hi Payal, im 40 years old, my weight is 85 kg and iam vegetarian and I also don’t eat potato,onion,garlic,mushrooms.can u give me diet plan for loosing weight.
Hi Anshu ,
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. โ 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.
my age is 23 & height-5.5/weight-54. so i plan for build lean bulk body so may i know how many times to takes for lean body
depends on your hard work .. if you do diet and strength training you can get a good body in a year
Hi Payal Mam,
My Name is Murty. I am 29 years of old and my weight is 59 kgs. I want to build up my body for good Physic. I did some home workouts , 7 years back but after that slowly stopped. My diet is not good. Look at my regular diet on daily basis :
Break fast — Not regularly (Missed 1 or two days per week)
Milk and coffee some times when I hadn’t breakfast.
Fruits — Very rare
After noon- White rice meals (some times non veg items egg , chicken not often)
Evening – No snacks
Dinner – White rice meals or some times tiffin only
I am not feeling strength with above diet plan .
So can you please tell me the simple diet plan for better health and strength.
Thanks,
Murty.
do you mean you feel weak after following the plan ?
if yes , its possibly because your mentioned food is high in carb , while the above mentioned chart is a protein based chart … add 1 chapati in all the meals and you will be good
Hi
I have been going to gym. I lost almost 10 KGs but i am not able to reduce my belly stomach . It reduce a little but i need a flat stomach.
Could you please suggest something
https://www.dietburrp.com/how-to-lose-tummy-fat/
I am 22 year and my height is 6 feet and weight is 88kg and I want to become slim person means I wana to loose weight and also to make good cutting body please help me out give me the diet plan and exercise plan and also if supplement
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. โ 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.
Hello Madam,
My name is Kirthiraj , height is 5.3 and weight is 82 kg. I need to build lean muscle mass can you please guide me.
Regards,
Raj
sure
Hello Ma’am, I’m a guy around 30, weight around 70, Height 5’9″. I’m an actor/ model by profession. I’m vegetarian. Please help me with my diet plan and gym routine. Thank you.
above mentioned plan will help you
Hi Payal
I am 40 years old, weight 74, height 5.11
I am doing regular exercise in gym and put on some weight. I m not following any perticular diet. It looks like I am eating more carbohydrates ( Chapati and rice)..
Could you please help me with proper diet plan to put on weight with good muscles.
Thanks in advance.
above mentioned plan will help you
Hi ma’am, I’m 19yo 65 kg 6ft tall. Undergoing beginner workouts. My workout schedule is 6.30 am to 7.30am This is my diet plan:
Early morning (before workout): 3 bananas
Breakfast(after workout): Boiled Milk + Chappati (5 or 6) + Aaloo sabji or green peas
Lunch: South Indian veg meals
Dinner: Coffee + Pooris (5) or Plain Dosa (2) or Veg biryani
Late night: Fruits trypically 1 or 2 oranges and a pomgranate (daily).
Any suggestions with this diet? Is this enough? Waiting for your valuable response …
– Nateshan
yoo many carbs … please refer the above mentioned chart
hi mera weight abhi 54 or hindi me bataiyega jab bhi thandi ati he to jam ke exercise krta hu or achha sa deit chart bhi follow krta hu or why protein sirius mas jese asli sappliment jo name chin he vo us krta hu to gaining 60 tak aram se kr leta hu bt jb bhi garmi ati he to thik se deit follow nahi kr pata or jitna bhi gaine kiya hota he vo sala utar jata he..to esa kyu ..kya hame gaining k liye sari zindgi deit chart hi follow krna he..pls sr ku6 bataiyeโฆ
wht=y dont you follo in summers as well ? what hapoesn >
Ian Naveen my age is 15 and i interested in bodybuilding and i start workout I wan to gain muscle my weight is approximately 50 kg and i am five feet tall my biseps is not growing and i started loosing body weight what’s the problem
incorrect doet may be the problem .. please refer the above mentioned chart
Hello mem I am ankur my height 5’4 and weight 72 kg. I am doing practice of kung fu and marshal art at home. So plz give me diet plan of daily routine. My email address is Ankur_saxena.1991@rediffmail.com with regards.
:)
hi madam
Such a wonderful response from you for all the comments. I’m Kiran from Vishakapatnam. I’m 21 years old weigh around 73 KGs and my height is 5’7. BMI is around 24.5.
I workout daily in the gym for one hour from the past six months(strength training) but there is no change in my weight. Fluctuating between 70 and 73.
I want to lose my fat and at the same time want to gain muscle weight. Could you please suggest me a south Indian 2000 calorie diet(white rice is the main part of our meal).
Thank you
Regards
Hi Kiran , sorry but dont have any 2000 calorie duiet plan ready with me … wll make one soon .. got it on my list now ,
Hello Mam, thank you for the diet plan and detailed explanation. I have a quick question. If you can please help me with it. My height is 5f 7in and current weight fluctuates between 73 to 75 kg. I hit the the gym for 1.5 hrs x 4 days a week. I am a programmer by profession and I want to loose weight till 65 kg. Will your plan be enough to loose weight? Do you recommend anything else with it?
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. โ 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.
Hii mam
I am a hostler, I doesn’t get all those items daily ..
Would u prefer me food with same proteins ,which were available in local…
https://www.dietburrp.com/how-to-gain-weight-while-living-in-a-hostel/
Thank you payal mam.
Hai ma’am
I’m 24 years young. My height is 5.9 and weight is 78Kg.
My gym timings are from 8.15 to 9.45 pm (Since 1year) because of my office timing restrictions.
My only problem is post workout food. because it is both post work out and dinner together.
from last 1 year i’m having 4 small size roti (without oil) with chicken curry or egg + 1 glass butter milk as my dinner.
Can you plz suggest anything on this?
https://www.dietburrp.com/post-workout-nutrition/
Hy mam i m 22 years old and 55 kgs and i want to build muscles and chest but i dont want to be a fat(tummy). Can u suggest me something diet and protein powder
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.
supplements for weight gain – you can try – BSN TrueMass, Grenade Hydra6, ON Serious Mass, VitarGo (carbohydrate supplementation), MuscleTech MassTech
Hello mam,
Am worried about high protein diet which is currently m using . Is there any disadvantage to stick with high protein diet and I take whey protein only after workout along with 2 banana (nitro tech ). Weight 86 age 24 bf 19%
Workout Advance
yes many protein powders have side effects … check the quantity you are taking with your instructor
Hiiii madam i am dinesh i go gym Daily And workout very hard but body muscle can, t improves plzz suggest me what can i do
how about diet ? are you taking more protein ?
hi mam
mujhe bukh nahi lagti hai toh mey ye diet kaise fallow karu …..bukh apni kaise kholu jo mey ye diet fellow kar saku …….mujhe apni body mein fat chahiye aur kitne time k badh mujhe changing dekhi gi
meet a doctor and get a tonic / appetizer prescribed for yourself .
Hello mam,
Thank you for your suggestions and I am having a doubt that is till how much time I have to follow this meal and by what time am I going to get my desired body shape If I will work on this diet please suggest me mam.
Hi Eeshwar , you can follow it for a month along with your strength training schedule and see how it suits you . based on that we can decide further on ,.
Hi Ma’am
Thank you for taking the time to read and respond to comments.
I am a 24yo female, 4’11, 45kg; and looking to build some lean musculature.
The above diet plan looks great but I am afraid that it has too much calorie intake for my size.
How should I adjust the above for myself?
Thanks
Hi Anu ,
you can just cut down on the quantity , or minus the 2 mid meals.
Hi Ma’am, My height is 5.6″ and weight is 72 kg. Body fat is approx 24%, i want of make is under 10% and at the same time wants to grow muscle too. I’m doing work out also as beginner and will start weight training soon. Can you please help me out or advice for further. It will be great help for me.
Hi Rahul ,
to achieve your health goal , ypu must really really work hard in the gym , doing the right muscle training exercises along with a high protein food plan will help
My height is 5’4 and weight is 72 kg…i am vegetarian….i want to be a wrestler so please be kind provide me with whole exercise eating stuff throught the day and every information regarding my fitness and mail me on rajatsharma0096@gmail.com
I vl b really thankful to you….
….I madam i am doing daily excersie ur diet plan help me to put 5 kg weight thank u ….. I am married person …. Doing in mth..sexual relationship will lose weight in body ???
no it will not
I am 5f 8i and my weight is 65kg . Will your diet be great to build lean muscles
yes it will
Hi. Can you prescribe a suitable only VEG diet plan. I am about to start my training in a couple of days. Currently my weight is around 80 and i want to burn fat. Please do needful.
you can refer the above mentioned diet plan
I am 24 year old .
I am vegetarian and my weight is 60 kg .
But my face showes that something is missing in my body . I am looking like a patient .
my cheeks are goes to inside . How can i develop my cheeks? When i was a child , i have well developed cheeks .
you need to eat well .. what is your diet like ?
Hello Ma’am, I don’t follow any diet but I make sure I eat healthy food… I’m 21 and height and weight is 5’9 & 66 kg respectively… I am giving police inspector exam and I want to qualify in physical test.. so I want to increase my strength and have a good muscle can you plz suggest me the diet…. I’m vegetarian! Thank you
you can refer the above mentioned chart
Thanks Payal… its really very helpful info…
I am working in an IT company, i have to eat canteen food & outside food more. I started going gym from last 3months, but my diet is not at all healthy. Can you please tell me how can i manage to have a good diet? I eat non-veg as well & always try to eat white eggs & chicken whenever i get a chance. See if you could help me in preparing my diet plan, you can send me email at sunny.mk@hotmail.com.
Thanks in advance!
check this – https://www.dietburrp.com/diet-services/
My workout is in early morning, so also suggest what to eat before workout and after workout, if supplement is required then suggest few vegan or without soy/beef protein supplements.
check this – https://www.dietburrp.com/pre-workout-nutrition-tips/
https://www.dietburrp.com/post-workout-nutrition/
Mam,
I am 6 feet 4 and 75 kg. I am eggeterian , pls advice diet plan to achieve 90 kg weight.
you can use the above given plan
Hii mam I am Vinay and I want to become a weightlifter my age is 18 and my body weight is 60 and height 5.10 so what should and how much I do eat to get stronger to qualify my weightlifting championship and mam I am giving my 100% but what is your thought can I qualify for India in next two years. I need this help can I lift total 300kg in weightlifting to December 2017..? Till now I can lift max 60kg..
Hi Vinay ,
I would have loved to help you , but i am afraid my knowledge bank is limited to clinical nutrition .
hi
can i use only banana in pre workout?how much banana?
yes if your workouts are heavy , than 3- 4 bananas would do
Thanks for such helpful Information. As per your last reply my height is 5.9/5 & weight 82. You said to follow above mention diet plan. But it will increase calories. And I m doing crunches to lose belly fat. And body building too. Now aaloo paratha and all.pls suggest.
You can replace the carb food from the chart and replace with protein foods like mung dal chilla , egg omlette , milk smoothies , broiled chicken , etc
My name is amey .my height is 176 cm and weight is 71 .I want to reduce 5 kg weight and built abs . please suggest me a diet plan .
the above given plan will help
Hello ma’am,
Pls share diet plan for loosing belly fat and body building togather. And what is best time to do exercise.
Hi Pritish ,
if you are only over weight and not obese, the abpve mentioned diet plan will help in burning body fat and building muscles at the same time.
Hello Mam, My Height is 5 feet 11 inch and weight is 87 kg, I want to increase muscle size and loose 5-7 kg weight, suggest the Indian Diet for achieving the Goal.
the above mentioned diet plan is suitable for your goal .
Mam ,I am 23 yrs old and want to gain weight.present weight 68 kg and 6 feet height .veg /non veg diet acceptable
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.
Hii mam I am 19 years old nd my hight is 5″6 inch I am very poor in weight am just 40 kg. .am feeling upset due to the poor weight. I want a healthy body so what should I do? ?please suggest me a diet chat which can help me for increasing 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.
Good diat plan nd seriously I like it your all nd simpal nd avaliable all plan so …im always connect your page nd mu mobile number 07276478198 nd me try krunga plan.
thanks :)
Hiii mam im 26 yr old according to my age im under weight im just 49 kg i want to improove my weight with muscles ng i started jim from this month plz suggest me a diet plan to imroove my health .
you can use this abve mentioned diet plan . it will suit you
Hi mam..im Arvind,im 23 years old.. my height is 5.7 and weight is 60 kg.. i wish to increase my weight and i wish to start workout in gym.so pls provide me the proper diet chart
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.
Mam I am 19 yr boy I eat to much but still m not getting big.. I am too lean and I eat 7 roti and rice but still no results I even tried going to gym but of no use … What should I eat pls tell me I will do it and I will join gym ..pls tell ..
have you checked with a doctor ? check once he may suggest some thing nice to improve yor weight . you can add protein powder to your routine as well.
Hi mam, myself saurav 22years old my height is 5ft7inch. and 50kg weight.. I have started gym from 1 week.. So plese suggest me the diet plan and whey protein or gainer which is suitable for 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.
you can try – BSN TrueMass, Grenade Hydra6, ON Serious Mass, VitarGo (carbohydrate supplementation), MuscleTech MassTech
Hi Mam,
I really love the way you are responding to each and every comment here. I request you to go through my query as well.
I am a 27 year old Male residing in Bangalore, working as Software Engg.
The diet plan mentioned above is more towards an evening workout plan, I want to share my diet plan for the morning workout I do and request you to let me know if its good.
Early Morning – Lime Juice in hot water.
Pre Workout – 2 bananas.
Post Workout – 4 egg whites, 250 ml slim milk + 1 scoop whey, small bowl of sprouts (moong, masoor, chana, mungfali, kala masoor, soya and watermelon seeds)
Lunch – Smoothie (250 ml slim milk + 2 bananas + 6 almonds + 1tbsp honey + 1tbsp peanut butter), 2 chapatis with any sabzi, one small bowl of dal and curd each
Evening snacks – fruit bowl with 4 boiled egg whites.
Dinner – (planning to have) Vegetable Stew soup(Broccolli, Carrot, Spinach, Baby Corn, etc.). Currently – 3 chapatis with sabzi. 250 ml slim milk one hour before sleeping.
Body weight – 62, height – 173cm, BMI – 20.5, BMR – 1419, Muscle Mass – 27.2 kg, BFM – 12.8 kg.
My goal is to put up 7 kgs muscle mass in the next one month. Is it possible?
My workout regime is totally based on strength training.
Any suggestions would really be helpful mam, i am getting married in March and the only goal is to look the best there :)
Thanks,
Vijayendra
Hi Vijendra ,
your diet looks good . but looking at your aim of 7 kgs in a month , you will have to add a good protein powder to your routine , and some more proteins in the lunch and dinner … add some non -veg if possible , if not have more eggs in the dinner, atleast 3-4 . bowl of dal , or more lentils in lunch .
all this will help you gain some good weight
Mam!!! First of all thanks for giving me such an useful diet plan,,,!!! I have started going to gym about 4months now!!! I am an hard gainer !!! I am 18years old I am only 47kg with 5.5ft height!!! Even though I started going to gym regularly my weight is not increasing but some of my frnds are saying that the volume of my hands and all are getting more bigger!!! My problem is I cannot afford all those food items daily !! I am eating 2eggs ,chapathi, rice, swett potatoes, milk,vegetables fruits etc!!! Please help me get muscular!!! I am fit with this zero size but please give an solution to get look like an fit person and to increase my weight!!!
Thank you
add more eggs and some more milk to your routine . you can munch on groundnuts , they are comparitively affordable than eating almonds. banana will help too..
Hello, I am 33 yrs old male. Height 5.10″, waist 34″ and weight 73 kgs.
I have been working out regularly for the past 2 yrs. My current fat% is 24.
Hoeever, I am unable to gain muscle or rather gain very slowly. I am a eggeterian.
1 usually work our 5 days a week and consume 12 egg whites daily with post workout whey protein shakes.
Pls suggest a diet for me.
Have you tried the above mentioned diet ? it will work well .
Hii my name is Enesh, my height is 5.8 and my weight is 46 kg.i want to gain my weight and a fit body..can u tell me how to gain my body and what is the diat plan for gain ..i am a vegeterian..i started workout a month ago.
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.