When we talk about an Indian diet plan for bodybuilding, We mean a diet plan that has all its roots attached to our dear nation. Since time immemorial, India has shown a keen interest in bodybuilding. Even today, bodybuilding and “kushti”( Indian wrestling) seem to be one of the most favorable pastimes in rural India. Here is our small contribution to this field through this Indian diet plan for bodybuilding.
Kushti, Pahelwan, and the Indian Diet:
“Akharen ke pahelwan” or the bodybuilders belonging to a certain school of bodybuilding and wrestling are normally depicted in movies as musclemen with hefty, voluminous physique and a terrific temperament. For instance, Movie “Bajrangi Bhaijaan”. This typical scene, though used to inject elements of comedy into a drama, may actually be thought-provoking. How can Indians with very low intake of animal proteins succeed in building world-class bodies? How can an Indian diet plan for bodybuilding be best utilized to address the dietary needs of our Indian bodybuilders? Can Indian foods provide a high level of nutrition that a bodybuilder needs to fuel his workout and daily activities? These questions have gained greater importance these days as Indian bodybuilders are taking a greater interest in Indian diet plan for bodybuilding and staying committed to their choice of food that they have been traditionally consuming since childhood.
If you have achieved your weight-loss goal and have been pumping iron since quite some time, you may be heading towards your muscle-building goal as well. But wait- we said, “maybe”. Your attempt to create a Big Show may actually become a Big Flop Show if you are not sticking to an appropriate diet plan. Fortunately, Indian foods have adequate nutrients and minerals which provide you with the amount of energy that your muscles need to combat challenging workouts. Here are a few essential tips for every Indian interested in bodybuilding.
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Essential tips for every Indian bodybuilder:
1. Balanced diet:
We often get carried away with western diet thoughts about low carb diets helping in building muscles or consuming a high protein diet for muscle building. If you are really into bodybuilding and have been lifting some good weights, your body uses energy from the carb, protein as well as from fat stores of your body while performing. Hence the key lies in eating a balanced meal.
Carbs:
Carbohydrates form the basis of an Indian food chart. At least 50 – 55 % of your total calorie intake should come from complex carb foods. Avoiding too much simple carb like sugar and refined foods like Maida is essential. Intake the carb calories through whole grains, broken wheat, red/ brown rice, oats, jau (barely).
Protein:
If you are new to bodybuilding, you need a greater protein intake. At least 25 – 30 % of your calories should come from protein in food. The actual number would depend upon your activity level as well as your body weight.
If you are a non – vegetarian Indian, you need to include eggs, Paneer (cottage cheese), milk and milk products, fish and skinless chicken and mutton.
If you are a vegetarian Indian – You need to Include a lot of legumes along with milk and paneer. You may like to check the Legume and protein specifications mentioned in our article – Top 15 Indian vegetarian foods for bodybuilding.
Fats:
You may hate it but you cannot ignore it. Whether thin or fat, we all are fat-phobic. But we cannot ignore the fact that 15- 20 % of our calories should come from fats. It is in our hand to turn this into good. Consume olive oil, or sunflower + rice bran oil or other such MUFA and PUFA combination of oil. Include healthy nuts, Fish oil, and Avocados.
Vitamins:
Our desire to gain muscle mass is so much overtaken by Protein, that we mostly forget about the other micronutrients from food that are equally essential. Vitamin E, Vitamin B, and Vitamin C are some very crucial vitamins that we can not overlook while gaining muscle mass.
- Vitamin E, B, and C are all antioxidants and very essential to take care of the waste that is generated in the body due to strength training.
- Almonds, peanut, hazelnuts, Wheat germ (jau), flax seeds, sunflower oil , corn oil , canola oil are all sources of Vitamin E
- Amla, Lemon, Papaya, oranges, bell pepper, pineapple, cantaloupe, kiwi, tomatoes, asparagus, grapefruit, raspberries, fennel seeds (saunf) provide Vitamin C
- Vitamin B – Legumes, pulses, beans, banana, chili, Milk, etc. You can also pop some B vitamin pills every day before the workout. B vitamins are water-soluble vitamin and the excess is washed off in the urine , hence toxicity is the least expected. While supplementation will enhance your health and fitness.
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Fruits and vegetables
These have ample amounts of vitamins and minerals packed in them, but you may need to re-consider some options or fit them in a plan so as to ensure their optimal intake while controlling excess consumption. This again enforces the focus of this article- eating the right food, in the right quantity, and at the right time.
Grapefruit, alfalfa, and catfish provide HMB which helps during the workout by sparing proteins and using carbohydrates and fat as energy.
Melons, pineapple, and cantaloupe increase urination and flush off the excess metabolic waste produced in the body while building up muscles.
2. Get Enough Sleep:
In our desire to gain Muscle, we often forget that the tired cells of the body need enough rest for repair purposes. We tend to get over-involved in the exercise routine and day to day work, that we ignore the 8-hour sleep required by every cell of the body desperately. As a result, you will notice a downfall in your stamina and some weak-hearted may even give up. Do not let this happen to you. Basic as it may sound but reward your hard work at the gym and outside by going for that much needed 7 – 8 hours of sleep. Power naps in the afternoon are encouraged too.
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3. Drink a lot of water:
water is essential for life. Water is the most essential part of an Indian diet plan for bodybuilding too. It is essential for Indian muscle builders and anyone who is involved in extreme and meticulous training or workout. Water is absorbed quickly by the body cells and helps in the cooling down of the body cells after a vigorous workout. Plain water is considered of higher importance and of much value in comparison to most of the sports drinks that are sugar-laden. Good hydration also affects stamina and increases your muscle’s capacity to work out.
Increased urination is of utmost importance to ensure the elimination of the excess metabolic waste produced in the body during bodybuilding.
Image : Copyright (c) mariok / 123RF Stock Photo
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Indian Diet Plan For Bodybuilding
We don’t believe that you should starve or compromise on your taste in your attempt to become a man with a tough body, but we do believe that you should enjoy your diet and your workout at the same time. That’s why we have sketched out this Indian diet plan for bodybuilding that allows you to stick to your family’s eating patterns while allowing you to get the maximum out of your diet. Here is a sample Indian diet plan for muscle building. We have given a proper substitute for every non- veg item mentioned in the diet plan to ensure that our Vegetarian bodybuilders can gain all the required nutrients too.
Sample diet Plan:
| Food Item | Calories (kcal) | Protein (gms) |
|---|---|---|
| Early Morning | ||
| 1 glass Traditional egg nog (4 eggs, low-fat milk, 2 tsp sugar ) | 223 | 12 |
| OR | ||
| Soaked almonds (40 gms) + Skimmed milk (1 glass) | 172 + 86 | 6.3 + 8 |
| Breakfast | ||
| Aaloo Ka Paratha – 3 medium | 486 | 9 |
| Curd – 200 gms | 98 | 11 |
| Sprout salad- 150 gms | 210 | 9 |
| OR | ||
| Chicken sandwich – 4 slices brown bread | 415 | 30 |
| Mid-Morning | ||
| 1 Grapefruit or Watermelon /Pineapple / Cantaloupe – 1 big bowl + 2 cheese slice | 60 + 120 | 6 |
| Lunch | ||
| Brown rice pulav – 1.5 bowl | 345 | 7.5 |
| Stir-fried broccoli, Cauliflower, and Mushroom – 1 big cup | 50 | 3 |
| Mixed bean salad (red beans, chickpeas, soya beans ) – 1 big Cup | 130 | 9 |
| OR | ||
| Fish curry – 1 big Cup | 115 | 11.5 |
| Evening | ||
| Paneer + Spinach roll / Sandwich ( 1 roti / 2 slice bread) +Fresh juice (Spinach, Celery, Green Apple, Carrot, Beet, Ginger, Mint leaves, Orange or Lime ) | 220+44 | 12 + 1 |
| Dinner | ||
| Quinoa and Corn tikki with Black bean topping | 350 | 20 |
| OR | ||
| 5 Egg white omelet with Asparagus + 4 Toasted brown bread | 100 + 200 | 20 + 6 |
| Bed Time | ||
1 glass Traditional egg nog (4 eggs, low-fat milk, 2 tsp sugar ) | 223 | 12 |
| OR | ||
| Soaked almonds ( 40 gms ) +Skimmed milk (1 glass) | 172 + 86 | 6.3 + 8 |
| Pre-workout meals (15 mins before your workout) | ||
| 1 Apple + Boiled potato salad – 2 medium + Grapefruit | 100 + 60 | 2 |
| Post-workout meals(5- 10 mins after your workout) | ||
| Soy protein isolates (25 gms) | 110 | 24 |
| Whey protein Isolates (33 gms) | 130 | 25 |
| Skimmed milk (1 glass) | 86 | 8 |
| Total | 3080 | 172.8 |
In the above mentioned Indian diet plan for bodybuilding, we have tried to plan a simple food chart based on what is generally cooked in our houses.
Interesting reads –
Indian diet plan for six-packs abs
How to gain weight while living in a hostel
3000 calorie Indian diet plan for weight
EndNote
We do not ask you to eat bland food as we do not like it either. An aloo paratha in the morning or a chicken sandwich as an evening snack are incredible options provided you know how to consume them and where to stop. You cannot afford to have butter-laden parathas and you need to necessarily use brown bread in your chicken sandwich. And your juices need to be healthy drinks with little or no refined sugar content. That’s the way it works and you have to balance both the sides to make your plan more sustainable and to stay committed to it.
Do follow this Indian Diet Plan for bodybuilding and let us know how it helps you. Of course, we are open to your questions and doubts regarding this Indian diet chart for muscle building.
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Hey payal,
I have been working out since 3 years and got good physique now.
1 month before i have taken ON Serious mass and gained good wight and muscles too, thanks to ON,but in the process of gaining i have gained little fat on my tummy area also.
Now i want to grow lean muscles and trying to shape my body and flat tummy, can you please help me with the diet i should take.
Thanks.
above mentioned diet will help you
Hello,
I was on a weight loss diet. In 2 months I have reduced from 103.3 to 85.5. I want to drop down to 80 however I do not want to lose anymore muscle weight. Can I use this diet ? Will it help me lose weight ? Because I see this is almost a 3000 calorie diet & I was doing less than 1200 calorie diet.
Hi ,
this diet is for muscle building and not weight loss.
hi mam ,
thanks for sharing this valuable info.
mam i have been diagnosed with fatty liver grade 1 ,, i am 29 year old with 78 kg of weight , i want muscle gain and reduce my bally fat , can i use this chart , i am using isolated whey protein powder , pls suggest what would i do to gain my muscle
yes you can use this chart … avoid all fatty food.
Good afternoon.
Mai VARANASI me rahta hu or yahi se mai wrestling karta hu to mai ye janana chahta hu ki power gain karne ke liye mai kaun sa SUPPLEMENTS luu taki mai jyada powerful ho jauu..
I am 19 year old and my height 5’11” and my weight is 80 kg…
you can try – BSN TrueMass, Grenade Hydra6, ON Serious Mass, VitarGo (carbohydrate supplementation), MuscleTech MassTech
mam I am skinny can i use this diet plan.
you can use it if you are into intensive strength training . otherwise use this – http://www.dietburrp.com/how-to-gain-weight/
http://www.dietburrp.com/indian-diet-plan-for-weight-gain/
Hi mam my name is ankit and i am 17 year old how can i gain weight and make muscles because my school and all schedule is so busy and exthusted. can you give me some simple weight and muscle gaining plan thanks for helping 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 – http://www.dietburrp.com/indian-diet-plan-for-weight-gain/ is a perfect way to provide healthy calories to your body.
you can follow the tips on how to gain weight from the article – http://www.dietburrp.com/how-to-gain-weight/
It is important to understand that strength training is necessary to gain healthy muscle weight, so combine a 40 mins routine of exercise with the diet to achieve best possible results.
hi , i am 31. My Height is 5.6″ & weight is 66 kg. my body type is skinny fat. I started Gym last month. My Goal is to gain weight and loss belly fat. will you plz suggest me the diet plan including pre & postworkout meal, Mention how much there should be intake of protein, carb ,fats . which protein powder should i take??
Hi, i am 5’4 and my weight is 73. i go gym during morning , but i am not satisfied with my diet, so is the reason for my belly fat+overall body fat. can you plz suggest me good veg diet mam?
i want a diet which is based on more on muscle gain and comparatively fat reduction also.
use the above mentioned plan
Hello, my age is 23 years old and I am 5’8″ with 67 kgs, and some tummy fat. Can I follow this diet to build muscles and be fresh everyday, instead of being lazy and working on a computer all the time?
yes definitely !!
i am harjinder, Mam jab ke ham ne gym join kee hai. tab se le kar hamare face par bohat sare mohase, kill nikal pare hai,, pele bil kul ni the…. plz ans mam
have you started with any protein powders ? may be that is not suiting you
Hi.
I m 32 years.
105 kgs with 6 feet height.
I need to drop down to 90kgs with muscle gain.
Kindly recommend diet plan for me.
Thanks.
if you are into gyming and body building exercises , the above metnioned plan can be followed.
Hii Payal Ji ,
My name is lalit i am 25 year old and my wait is 82 kg and height is 5.7” i want to lose my belly fat but side by side i am doing gym also please advise me some diet plan .
https://www.dietburrp.com/1400-calorie-gluten-free-weight-loss-diet-plan-for-indians/ try this
Hello mem , मैं अपना वजन 60 से 75 करना चाहता हूँ। वो भी 1 महीने में किया मैं कर सकता हूँ। please tell me mem. और मुझे डाएट प्लैन भी बता दीजिए।
Thank you
you can follow ab ove mentioned diet plan if you are into gyming . 15 kgs in 1 month is not a practical target to be achieved
pls mam i am eger to know that after workout soy protein isolates or whey protein isolates what to take or both of them and also which brand is best pls help me mam i’ll be your thankfull
ehy protein isolates are absorbed faster than the soy isolates .. check this article – https://www.dietburrp.com/your-protein-supplements-guide/
hello ma’am
I am Raj of
age – 35 years
weight- 64 kg
height – 5 feet 9 inch
i want to increase my weight,and want to become mascular.
can you please help me out
Hi Raj , are you working out ? if yes , you can follow above mentioned plan . if you are not too much into weight lifting, try this – https://www.dietburrp.com/how-to-gain-weight/
https://www.dietburrp.com/indian-diet-plan-for-weight-gain/
mam is diet mein post workout mein dono soya or whey protein lene ha aur koun sa brand better ha pls bta dena
you can try – BSN TrueMass, Grenade Hydra6, ON Serious Mass, VitarGo (carbohydrate supplementation), MuscleTech MassTech
Hi amAarav
Weight -75kg
Height -5’11
I want to lose fat and gain muscles despite working out hard for 3months I hardly got any visible change .am not using any supplement.what should I do to get better results?
weight gain is a combination of good diet full of proteins , and strength training . you need to folloq both in combi . try following the above mentioned diet plan along with supplements
you can try – BSN TrueMass, Grenade Hydra6, ON Serious Mass, VitarGo (carbohydrate supplementation), MuscleTech MassTech
Hi, Mam
I’m Ravindra and my height is approximately 185 Cms and weight is 62 kg. i want to increase my weight as soon as possible so that what i have to do. please suggest me.
Thanks,
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.
I am 19 years old…my height is 4.7fit i want to increase my height..please tell me ma’am is there is a way to increase height ?
https://www.dietburrp.com/tips-to-increase-height-fast-and-naturally/
Hello Miss Payal
I’m pratham 6ft 2 inch weight 80
I’m a athelets I practise10- 20 km running plus gym is this the perfect plan for me to gain some extra muscle or any particular change
Hi Pratham ,
sorry this diet is not for runners. I am working on it . will get back to you soon when i post it .
Hi Ms. Payal
I am 30yr old female intrested in doing body building. I have already started but unable to loose weight. My coach has asked me to focus on a low carbon diet along with high protien. I am currently 71kgs and my height is 164cms.
Can you pls help?
Hi Khush ,
if you are doing intensive workout , you can try this diet – https://www.dietburrp.com/indian-version-of-atkins-diet/
hi payal I m 23yrs old female, student height 5.4 and weight 55kg .I have pcos since 2yrs pls suggest me a proper diet chart and also the exercises that I have to do…
check this – https://www.dietburrp.com/indian-version-of-atkins-diet/
hello ma’am
I am atharva of
age – 18 years
weight- 51 kg
height – 5 feet 4 inch
i want to increase my height ,weight,and want to become mascular.
can you please help me out
Hai mam,
I am 23 yrs old,89 kg weight and 170 cms height, now i m working out in gym for past 3 months and i didnt see any visible results and i havnt used any protein supplements , can i have any diet schedule suitable for my fitness and i have to use any protein is necessary?. If yes suggest me some supplements.
you can follow the plan mentioned above
Hi mam
I am 14 years old . I weigh 51 kgs .My height is 5.11 ft. I look very tall and skinny . I cannot go to gym but I have equipments like dumbells at home. I want to gain weight to 60 kgs . Please suggest me a healthy diet and workout plan.
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 Ji
I’m 20year old my weight is 76.5kg and hight 5.10 body fat around 17-18%
What should be my diet plan how much to eat I’m so confused though I’m eaty healthy food and not junk food but I don’t know in what quantity and what to eat
Hi payal,
I am 6’7 inches in height and weight 83 kg i want to make my physique good as my body is ectomorph.please suggest a diet plan for me so that i can follow it even i am at shop.
we are coming up with a diet [plan for ectomorphs soon .
Helo mAm.
Whenever i drink milk i get digestion problems. Can you suggest any remedy or any substitute to milk protein ? It will be very helpfull.
Thanks.
https://www.dietburrp.com/indian-weight-gain-diet-plan-for-lactose-intolerance/ check this
Hi madam….I am 30 years old..weight 50 kg, height -5’5″. I want to increase my weight…But I cant digest 4/5 eggs, milky products everyday…Whenever I follow any diet chart which contains such products I suffer from gas problems..What should I do ?
https://www.dietburrp.com/indian-weight-gain-diet-plan-for-lactose-intolerance/ check this
Hi ma’am,
I’m Rahul. And I have been looking after diet charts from a long time by now. Since, I am a vegetarian (can eat eggs only) and I am more inclined towards body weight exercises and not pure weight lifting. I have a lean body and looking forward to gain muscles without hampering my body with excessive intake of proteins or any other vitamins. Also, I am not very keen on consuming protein shakes. I want to build a natural body only (I know it takes time to build one, but I have patience and in no hurry). Please guide me through this and tell me a chart based on my requirements.
It would be a great help!
Thank you :)
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.
We are college going students we tend to skip meals what alternate method would you advise me? Plus i want to gain muscles and currently going to the gym. Age 22 ,height 5’8.5.
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’m 28 years old
85 kg weight
6 feet hieght
I do workout for 1hour 5 days per week. Its been 5 months, I lost more than 5kg weight, still have some belly fat. I’m getting into shape but muscel growth is very slow.
Please help me with a diet plan so I can loss weight and gain muscels at same time.
Thanks!
check this – https://www.dietburrp.com/tips-to-lose-belly-fat/
How much protein is too much for the body?
one should not consume more than 2 gms per kg body weight and that is the max. hence body builders are advsed to stick ro 1.5 gms per kg body weight to be safe . more than that can damage the kidneys
Hey Payal ,
loving the detailed information you provide for free.
See my problem is, i get pretty bad acne whenever i’m on whey,meat and egg based high protein diet (i don’t get them when i consume lots of veggies and lentils as my main protein source) and it’s all fun and games till they start to hurt really bad and yeah they clear up 1-2 weeks after i’m done with the diet.
i’d really appreciate if you can comment on that.
Hi Satyam ,
yesa lot of people get acne with high protein . the only way oyt is to drink a lott of water .. i mean really really lot , like 4-5 litres a day . you can try that and see
Hello mam, I am Sagar
19 years old
Weight 59 kg
Height 6 feet
I wanna do bodybuilding. Can you please suggest me a proper plan.
above mentioned plan can be used dear
Hi ma’am i am 20 years old. Height 6feet and weight 90kg.. i have belly fat and on the sides.. i want to loose weight and gain muscles too.. i am vegeterian but only eat egg from the non veg stuffs.. canu advice me
Hi Shubham,
check this for tummy reduction – https://www.dietburrp.com/how-to-lose-tummy-fat/ once you lose a few kgs along with belly , you can start with the above mentioned plan and strength training
Hi my name is Ram….I want to increase my weight …I go to gym regularly…. N I m also veg ….my weight is 53 kg n height is 5″ 6 ….and my age is 25 can u help me in my deit routine.
Hi ram ,
if you are looking to get a ripped body you can follow the above mentioned diet . if you simply want to be healthy and gain weight but dont wish to be muscular , follow this plan – https://www.dietburrp.com/indian-diet-plan-for-weight-gain/
hi mam my name is om i am 16 years old, 5.7 in height, 63 kgs and i have little bit of belly fat. i want to gain abs. Do i need to reduce the belly fat to gain abs ? i do abs workout but i have no effect on it.
yes you need to burn the belly fat .. since how long are you workin onthe ab muscles ? it takes some time.
Hey will protienx powder will do for workout
not much help if you want to build muscles
Hello Payal!
Age: 21
Height: 5’9
Weight: 73 Kg
I work out from 6 to 8 in the evening. I am an eggetarian I eat eggs on alternate days or 4 times a week
Can you help me to come up with a diet plan for muscle gain with no more than 9% body fat?
My waist is 34.5.
you can use the above mentioned plan
Hii… I m Prasant 22 yr old, weight 49kg,night 156cm and work in a company with sift wise ..want to gain weight and building body …..what is the site plane …….
u can use the above mentioned plan change the timings according to your shift
Hi mam
Plz suggest me for mussles gain….
diet plan is mentioned above , and all necessary tips are also mentioned in the article above
Hello Payal!
Age: 21
Height: 5’9
Weight: 73 Kg
I work out from 6 to 8 in the evening. I am an eggetarian :) I eat eggs on alternate days or 4 times a week
Can you help me to come up with a diet plan for muscle gain with no more than 9% of body weight?
My waist is 34.5.
Hi Payal
I an currently consuming a whey protein supplement which provides me with 50 grams of protein in a day. So which meal can I avoid to keep the digestion fit too along with adequate protein intake. Your suggestion is important as this is the only diet chart within my limits. Thanks!
meal ? do you mean which foods to avoi ? for easy digestion avoid all legumes like channa , rajma , chola . make sure you drink plenty of water . avoid anything that is high in fat and sugar
would this diet work to get lean and shredded for a male of 70kg and 20% body fat?
not quiet sure of numbers you mentioned , but yes this will definitely help to support your workouts and get a builded body
Hlo mam
I jst want to know the best alternative for soybean or soy products inveg diet
paneer and milk
Hii……my name is saad…..m 16 years old….i was stucked with the drugs….and it completely destroyed my health….so i have quit all that rubbish activities…..now m thinking to build muscles nd have a healthy body…. Help mewith my diet plan and activities
above mentione plan will help
I want diet list for make muscles . could you send me full detail plz
you can use the above mentioned plan
Hi Madam ☺️ I’m Rahul my Hight 5.8 weight 71 kgs
Mujhe thoda sa stomach hai so ye diet follow karetho Mera abdominal fat chala jayega???
Please help me…
Hi Rahul , this diet is for body building .. to lose tummy fat , you can check this – https://www.dietburrp.com/how-to-lose-tummy-fat/
Hello. Is this diet plan suitable for getting lean and ripped?
ripped .. yes !! lean depends on where you are right now .