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.
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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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Hello mam
I am dilkhush kumar yadav from bihar,darbhanga and of 16 years old , mam I want to become a professional fighter , I am also doing much exercises at home I.e 100-130 push up , some heavy weighting at least 150-200 times and much more , mam I am very mentioned for my career how and what to do ?????? ,Mam please tell me some future planning in field of fighting and how to do this please!!!!!!!!!!!!!.
Hi Dilkhush ,
professional wrestling is a rare career , and and i am afraid , i dont have much info about how you should take it ahead in career , i can help you wiyh building a strong muscular body , and body building , but i cant help you in your profession . sorry . i hope you find some one who can help you well.
Hello mam I m 21 years old height 6.1 weight 79.
I want bulking body but I don’t have much tym to doing continues workout.
After 3 months I want bulking fitness so can u suggest me what can I do.
Hi Kuldeep along with following the above mentioned diet , you will have to take time out for strength training , that is only going to help you in bulking up .
Hii mam I am 19 , 68kg , 5.9 feet and I wanted to have a athletic body but as per above diet I am confuced my mom prefer oily food like pratha ,what type of diet should I take???
you need to eat more protein , to be able to build up lean body mass and muscles . oily food will only give your fat . using nominal oil is good.
Hello can u please tell instead of protein what can I take please.
you mean protein powder ? or protein food ?
Hi Ma’am,
Thank you so much for such a wonderful article. Specially, selected food items are easily available, which suit our Indian culture :-)
I have a question. My workout time starts at 6-6:30AM. So, “early morning diet” and “pre-workout meal” timings are contradicting. Could you please suggest, which one to choose?
Thanks
Hi Kamal ,
you can take the mentioned egg nog and 1 apple , this will serve as both morning snack and pre workout meal .
Hello Maam,
I m Dakshesh i m just 14 my weight is 45 and height 5.3 inches i m planing to start gym when my height reaches 5.7 inches till then i want to keep myself fit so i would be able to get a perfect and awesome looking body after 6 months plz guide maam
Hi Dakshesh ,
yes joining gym is a good idea , at your age , the body adapts quickly to whatever changes are required for fitness. you can refer the diet plan mentioned above for even better and faster results
Hello mam iam 32 and 6.1feet 90kg. Want to loose weight and gain muscle. Suggest me diet plan.
the above mentioned plan will suit you .
hai mam i started my workout just 2 weak before i want be my body mass can u make me a workout diet
you can follow the diet plan mentioned above
Hello Payal,
My weight = 50kg, height = 5.6 and age = 25. I have tried for bodybuilding but i am unable to continue further because of weakness. I am a vegeterian(not even egg also), could you please provide me the simple diet plan. Because i am feeling difficulty to get the groceries for the above diet plan you have provided.
Thanks in advance :)
check this –
http://www.dietburrp.com/top-15-indian-vegetarian-foods-for-bodybuilding/ buy these
Hi payal ma’m I am 27 , 73 kg , 5’7.5″. I want to have atheletic body. I started gym. But I am confused about body weight and my diet plan. Please help.thank you :)
If you want a atheletic body , than weight is just a number , you cant identify fitness with your weight . those who have atheletic body and look all muscular may have more weight than those who are slim other wise , but have a stomach paunch . this is because they have less fat weight and more muscle weight . hence if your goal is to have a mascular body , than aim to reduce fat and increase lean body mass . instead of targeting at your weight. `
hii payal maam i just finished my 1 year in gym for weight lose and reduced around 18kg now iam working on muscle building i need a proper diet plan for it my weight is 74 need your help:) waiting for your rply maam
congratulations .. what is your height
24year old ,54 kg weight 5.7height normal diet I take not so foody but I am very weak and not look like a 24year young boy ….please give me a proper diet plan with timing I wana gain weight ……every for told me its now ambarsing .
And can I join gym is this helping 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 – 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.
I want 75 kg body building diet plan
the abov e mentioned diet plan is for reference and you can use it .
Hi Payal,
1st of all we really appreciate your thorough inside details of diets. Need to share my worry hoping to have a suggestion. we are worried about growth wrt to healthy diet for our daughter 11 yrs (weight 31 kg) and son 9 yrs 19 kg. we tried to give them all sorts of veg and non-veg food. They just take 1 piece and they are done.
We want them to gain weight. Would appreciate as a concern parents if you could share or give a diet plan for growing kids to gain weight.
best regards/syed azhar (Muscat Oman)
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/
Hai I am 22 years old .. recently kick started my workout again so I would like to know tat I used to workout every day at 5:30-7 so I can’t have pre and post workout foods since I have to take my breakfast ..can u help me with arranging this as per my requirements or tell me how to do it…
Can u tell me the time arrangement like mrng 5:30 to evng 10
if you are into bodybuiding , you can have a banana and walnut smoothiw as a pre workout snack . make it at night and keep .
Hi Payal, As I was suffering from chronic disease(psoriasis), so I think I cant take high protein food. But, I wanted to get the great posture atleast. Could you please suggest diet plan for body building?
Thanks
above mentioned chart will help you
I m 17 years old school boy .I had joined gym. My weight is 72 kg. I want to know what should be my gym diet to build muscles. So i want a proper gym diet in school time and at home aslo.
I please give me proper diet chart
you can refer this chart and change the timings according to your suitability . food is suitable for you age so no worries . timings you will have to adjust according to your schedule.
hello mam, i have been workout from last 1 year but still i’m not feel any muscle or any gain please tell me that what u mentioned above diet plan that is good for me ? and can i start whey protein with this diet and for pre-workout can i use muscle farm Assault.
Hi ,
yes the above mentioned diet will be really helpful . i hope you are doing the right strength training workout . yes whey protein is good to start with . yes musclepharm assualt is a good pre – workout drink to include in your weight gain / body building routine
Hello
I and female and weigh 55kgs and height is 160 cm. I think i am skinny fat because i do have belly fat and waist around belly button measures approx. 32 inches. I am looking forward to reduce my belly fat and tone up the body. How can this be achieved? Which diet plan of yours shall i follow? Thanks.
Hi Kirti ,
to be frank , the body toning requires you to exercise every muscle of your body , hence a proper gym session is must. for losing belly fat check this – https://www.dietburrp.com/tips-to-lose-belly-fat/
Hi m always fatigue no strength at all always tired tried gym strengthning exercise but not able to go more than 3 days in month very weak but wt 54kg ht 157cm what to do poor digestion not able to look after my 4 yr old kid and hubby pls help me what diet I should follow
Hi Lakshmi ,
have you cchecked your thyroid and heamoglobin recently ?
Hi Mam,
I am doing gym regularly & I have losse 5kgs in 2months. I am a engineer & posted at site. So in that reason my food habits & diet not up to the mark. I want to build my muscles & reduce fat. My current weight 86kg & hight 5’8″. My diet plan is, Early morning before JIM black coffee & sugar free biscuit, breakfast- 3egg white, peanuts,boots. Lunch- rice , dal , sobji or fish or egg or chicken. Dinner- Ruti/ Rice sobji like panner, tarka, chicken. As because I am living mess so, I can’t take homely food & diet. Kindly give me suggestions. My mob no- +919038803466.
Warm Regards
Ranadeep Palit
Hi Ranadeep – https://www.dietburrp.com/diet-services/
Helo plz tell me a diet plan for muscle gain and loss bad fat my weight is 70 kg age 24 . From india
Hi Pawan , the abov mentioned diet plan will help you in same .
hi maam,
i am doing work out for almost a year and going on. but i am not able to get my belly reduced to well shaped abs. i think iam missing something which i cannot trace out. also my muscles are not getting build up.
can you suggest about food intake. iam vegetarian.
thanks
Mugundhan
Hi , what is your gym routine ? and food routine ?
Hello ma’am. My height is 5’11” and weight is 54 kgs. I want to gain weight and get healthier. I ain’t into bodybulding. Don’t do any exercise. What diet plan should I follow and what exercises should I do to stay fit. Thanks in advance.
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 mam I’ m Arpan a 17 aged boy what should i do to build muscles ?
1 hour at gym for strength training and the above mentioned diet plan in combination will help you i muscle building
Hi Mam,
I work on odd shift where i can sleep only for 5hours a day. Also kindly advise whether 8 hours of sleep should be continous or it can be a split.
it can be split . dont worry .
hello mam..actually m preparing for the armed force exam..and its physical test in sept 10..plz tell me about what to eat , actually m vegetarian but for tht i will switch to non veg too so, plz tell me a perfect boost combo diet plan..
above mentioned diet is best for your requirement
miss payal .. ppz help me out .. i am not growing …. i am vegeterian … i am going gym form 4 years .. plz hepl me to grow
are you taking supplements ? what is your workout like ?
Hi ma’am plz tell me which daal to eat inorder to increase the weight
mix of all dals …
hi my name is sid
going to gym since 5 months but cant lift more than 5 kg
i have night shift job
i have sleeping problems
i am able to sleep only 5 hours
And above i cant eat much
nw my problem is i smoke one cigret per day
and chew tobacco 5 times a day
and i have a masturbation problem
i mean i cant get away from that habit.
i was not able to discuss all things to anyone face to face.
me itna hi kahunga
“HELP ME”
Hi Siddharth ,
you know where the problem lies . until you correct these , you will not be able to gain weight and get fit
If I follow this diet plan….what is the appropriate time for me to workout…
Hi ,
mornings or evening , whichever suits you . i have mentioned pre and post workout meals seperately so that you can adjust in in your routine according to your convenience of workout timimgs
I am aged 42 weight 72 doing regular gymming since 3 years. Please give me veg diet plan to increase muscle gain. I want to build better muscle and am quite fit presently. But I feel that my muscle gain is stagnant now.. I do strength training 5 days a week.
Hi Deepak , you can folow the diet plan mentioned above , this will definitely help . if you were already consuming something similar , let me know your routine .
Hi Payal,
First of all Thanks for sharing such a wonderful article.
I am 27 years old, height is 5,8″ and weight 76kg. I would like to loose belly fat and gain muscles. I have joined the gym two weeks before.
1. Is planks good to reduce belly fat or they will just make my abdominal muscles strong? What should be the frequency, can i do it daily?
2. What would be the ideal calorie intake for me? If you can share percentage of protein, carbs and fats in total calorie intake, it would be helpful.
Thanks in advance.
Hi Rohit ,
1] yes planks will help in both strengthing your core muscles and losing fat .
2] you need to do your body analysis , calcu late your BMR and fat % to know the exact requirement of cals .. your gym will have a body analyzer machine .. test it there .. youy ll get the BMR and fat % after which i wil be able to help yo with nutrient distributions ./
Hi payal
I am Yashpalsinh Jadeja my weight 53 kg
Hight 5,5″ hai meri best diet kya rakhu but I am vegetarian
if you are into body building exercises , follow the diet mentioned above .
if you are not into strength training , you can follow this – http://www.dietburrp.com/indian-diet-plan-for-weight-gain/
Hi. I am 75 kgs. I want to burn my belly fat. I have started the gym as well. I have increased my protein diet but overall I am eating less. I am mainly following your diet. Will this reduce belly fat? And does consuming chicken gravy harm or increase belly fat?
Hi Utkarsh ,
if the chicken gravy is oily , it will harm your body . best is to eat broiled ,steamed , boiled , barbequed or baked chicken and fish. to reduce belly fat , while gyming you must do your ab workout to . so planks this will help you in losing belly fat .
Sorry my height is 5feet 5inch
I want to loss my fat
Plzz give me a diet chart.
& My weight is 93 kg &
My age is 20 & height 5.5 inch.
Plzz give a diet chart.
Hi Dipu ,
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 – http://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. – http://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- http://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.
Can i get a detailed vegetarian diet food chart for a week
i am 17 year old boy
weighing 73 kg
height -5 feet 11 inch
Hello,
I’m 179cms tall & weigh 81 kgs. If I follow the above diet, will I gain weight.?
yes you will gain weight . it will be lean muscle weight.
Hello mam my self rehan my weight is 58. I want to gain lean mass please give me tip
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 mam my hight 5.6 my waghit 70 nw muscle size 14.5 lean body m increas more muscle
use above mentioned diet chart
Hello mam
My name is Ankul Dravid
age 21
weight 68 Kg
height 172 cm
I read your article and is really very helpful.
unfortunately, I got some belly fat which I need to reduce.
I just want to know that what should we intake in lunch and dinner other than things you have mentioned.
And yes I am A vegetarian.
Hi,i’m Akshay…….19 years old…..my height is 6 feet 4 inches…..i want to increase my muscles size…pls suggest me something.
?
Hi Akshay ,
you can follow the diet plan mentioned above.
hi
my name is pradeep. weight 77kg , height 6 feet. morning diet.. 2 eggs + sprouts…
after gym… 2 eggs+ 4 chapati+ 1 medium bowl veg.. after 2 hours I take .. 1 glass milk and nuts.. as I work in night shift, so lill bit sleep. wake up 6 in the evening.. than I take 1 medium bowl curd + rice… 2 hours later 4 eggs and 4 slice of brown bread…later on in night .. rice + dal medium bowl… 1 glass of milk… later at 3 am .. 2 eggs and +sprouts.. Need muscular body, so please help me with my diet as its been 4 month and need to grow the size of my body.
thanks
taking any supllements ? no non – veg ?
you can try – BSN TrueMass, Grenade Hydra6, ON Serious Mass, VitarGo (carbohydrate supplementation), MuscleTech MassTech
hello mam.Im Rajesh Nanda
mam my age 23yr wt 73kg hyt 5.10inch
mam mai employee hu to time ki problom a or breakfast lunch dinner koi timing ni to kya kru ak fitness muscular body create krne k lia.
plz suuest batter diet
plz
whenever you eat lunch , breakfast or dinner , eat the prescribed menu , inspite of the given timing
Hi Payal,
I am 36 Years Old.
Height 6fts
weight 73 Kgs. I do have some belly fat.
I have just started working out along with swimming on regualr basis, but i m not interested in body building, i m just looking to get healthier, with a good stamina, and lean fit body. But the above diet chart seems to be essentially for extreme strength training and body building.
Can u please suggest me what kind of a diet should i follow.
Thanks,
Shobhit
Hi Shobhit ,
You can use the same diet pattern but with less food . and it will do wonders . if not , you can follow our 1500 calorie diet plan .
Hai my name is jobin and am from kerala iam very disappointed
iam 17 year old but my body mass is less . month i joined gym but no change in my body so please give me some tips for muscle gain
kindly
jobin
what diet are you following ? a good diet is very important along with gyming .. follow the above mentioned diet plan and ypu will start getting results
Hii Mam.
I am Ahsan Jafri.
I am 17 and my height is 5 ft 7 inch and my weight is 47 kg.
I am very under weight as per BMI.
Plz suggest me some meals and tips to gain 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 – 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 definitely into body building exercises and trying to build my body well for the abs.
i read that only high protein-low fat diet will help me….no breads, no rice etc….
will this one help for overall body transformation for biceps, abs etc?
p.s.- i was a little fat, i mean some amount of belly fat and love handles and i am still overcoming that fat
yes this diet will help. because you are into body building the high calories are coming from protein and this will hep you convert the fats i to proteins. just give it some time
Hello mam
My weight is 87 Kg.
I go the gym daily.
I have fat only in my lower body part belly etc. My arms,forearms are not that fat.
I want to grow my biceps,wrist etc and lose fat in my lower body part.
If I do dieting that I know I can lose my weight to 70-72 kg because I did it several times. So now I have started gym again so what can I do to lose weight and gain muscles on my upper body part also?? Thank you
you can use the above mentioned diet plan .