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.
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).
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.
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.
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)|
|1 glass Traditional egg nog (4 eggs, low-fat milk, 2 tsp sugar )||223||12|
|Soaked almonds (40 gms) + Skimmed milk (1 glass)||172 + 86||6.3 + 8|
|Aaloo Ka Paratha – 3 medium||486||9|
|Curd – 200 gms||98||11|
|Sprout salad- 150 gms||210||9|
|Chicken sandwich – 4 slices brown bread||415||30|
|1 Grapefruit or Watermelon /Pineapple / Cantaloupe – 1 big bowl|
+ 2 cheese slice
|60 + 120||6|
|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|
|Fish curry – 1 big Cup||115||11.5|
|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|
|Quinoa and Corn tikki with Black bean topping||350||20|
|5 Egg white omelet with Asparagus + 4 Toasted brown bread||100 + 200||20 + 6|
1 glass Traditional egg nog (4 eggs, low-fat milk, 2 tsp sugar )
|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|
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
Home remedies to control nightfall in men
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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I am 30year old. My weight is 80kg, hight is 5.68. I am going to Gym daily since from 3month. I need you are help regarding diet plan and specifically foods. I am non vegetarian. I hope you will support me
let me know your goal and the food routine , ill try to help you .
I am 19 yrs old my weight is 75 kg My stomach is fatty,,,, A fitness trainer said to me you don’t need to loose weight but you have to build muscles Is It right mam???
Hi Rupinder , you havent mentioned your height … check your BMI by entering height and weifght . if you are in th correct BMI , then its all about getting a tined body and not about weight loss. which will be possible with strength training.
I’m working out in morning 6:00am what changes I’ve to put in above diet chart above diet chart seems for that who work out in evening
Hi Kush ,
pre workout and post work out meals are mentioned separately .. you can apply that at whatever time you workout .. for ex … you can either take the early morning egg nog as your pre workout meal , or have the pre work out menu as early morning … this will play a role of both … post workout has to be the same as mentioned in the chart .. and after 1 hour of that , you can take the mentioned breakfast .
Hii Mam I want to build muscles my height is 5.6feet and weight is 73 what diet should I follow to get best results recently I’m working out but not getting mussels mass im vegetarian but I can eat eggs and chicken.
use the above mentioned diet plan . plus you need to use some protein supplements also .. are you using any supplement rite now ?
Hello good morning.
My weight is 65 or I am preparing for body building competition. I wanted to ask you if the gym is close like Sunday then I follow the same diet plan or something change in it.
Hi Lalit ,
you should follow the same plan . Also ustilize this sunday for a 30 mins cardio / run / jog , this will help you in toning your muscles further .
Hii,Mam.. I am workout in the gym. And I want to transfered my body into bulking. Then what should be need to eat products… Send me diet plan.
Hi Rahul ,
You can use the diet plan mentioned above .
I will do night shifts 10 pm to 6 am .. I want diet plan to loss the weight can u please suggest me that I can work out with that .. Main thing is my food I tried my best but no useful..I want to loss the belly fat ..I am in Melbourne,Australia
Hi Viswas ,
what are your sleeping timing ? ideally you should workout when you wake up in the afternoon
I am 21 years old and I am doing workouts for almost 6 months. And my weight hasn’t increased yet. I am going to college and I can’t follow my diet plan.what should I do ?
Hi Gokul ,
I understand that following a diet time table for a college student is difficult . what you can do is make a note of the food items mentioned in the plan and when time allows you , you can eat the mentioned item . because only workout will not lead you anywhere .
Hello ma’am can u please provide a cheap diet plan for beginners
Hi Jaggu ,
sure , will try .
Hello payal maam
I am himanshu i want to ask you that is it possible to gain muscles and reduce stomach and belly fat at gym at the same time and which diet should i follow high protein diet or low fat diet . Please reply me soon payal maam.
Hi Himanshu ,
yes it is possible . and you shpuld follow a diet that is high in protein and low in fat .. both factors at the same time .
Hi maam i am himanshu is it possible to build muscles and reduce belly and stomach fat at same time and which diet to follow bodybuilding one or fat loss diet plzz tell me maam …
Hi Himanshu , you can start b following Atkins diet . it is high protein and high fiber diet . this helps in achieving both goals simultaneously . Indian Atkins diet will help you in losing belly fat and building body muscles simultaneously. and once you lose the extra fat , you can turn to more of body building diet.
check this – https://www.dietburrp.com/indian-version-of-atkins-diet/
fruit based diet
This is simply the best material I’ve stumbled on today.
i requested your contact details yesterday and requesting the details again so i can email you my requirements.
also my comment has been deleted below.
Hi Kunal ,
you can contact me by mailing me at email@example.com
I am Akshay my hight is 5.10 and weight is 72my body is little bulky and i wanna reduce fat from my body then whitch diet i have to follow for maintain n make abs
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.
Hope all good and you doing well.
Just wondering if you can customise a plan for me and my partner, can you please email. so we can get your help in achieving the goals we both are after.
Thanks & Regards,
I am 18 year old i am doing gym from last 1 year but my weight is 50 kg and hieght is 5.4 so should i follow weight gain diet or bodybuilding diet
Hi Sesil ,
If you are into intensive weight training , then follow the body builders diet , or else normal to lite weight and strength training , then follow the weight gain diet .
Aoa maam. Hope u r well n healthy. Marvellous article btw. I have joined gym around 3 months ago. M a male with 5’11” and 82 kgs. I wanna bring my body to symmetry with gaining atleast 7-8 kgs of muscles however loosing major mass cum fats from cheeks so that my looks gets symmetrical. Any help you can extend ??? Ts in advance for youtr time pl
Hi Ahmed ,
Thank you for reading at dietburrp . Basically when you are into strength training and muscle building , autmatically the fat starts burning away . strength training is anaerobic workout , and the fastest and best way to lose fat from any concerned body part . S keep dooing what you are doing at gym , increase the intensity .. continuity is the key .. withing another 3-4 months , you will see a different body .. cheeks included .
diet wise , you can follow the abpve mentioned diet . this will help in burning fat and gaining muscle mass.
hi mam mene gym joint kiya h from 5 months and age 21 and weight 52.me mass gainer lene ka plan kar raha tha but uske sath mujhe proper veg diet chahiye..can u help me
Hi Ronak , yes you can follow the vegetarian options from the plan given above .
My height is 6′ feet and currently weighing 83kg and in gym trainer suggest me to take whey protein to get a lean muscle mass. Is that necessary to take whey protein? I don’t have any idea to take supplements. I prefer the natural form is that ok and whey is also costly. Is there any natural resources for he replacements for supplements.
you can use skimmed milk powder . ut is cheap and good supplement . if you dont want extreme musculine body
i have started gyming for last 1 and a half month. I am 23 years young. My height is 6 feet weight is 76kgs. i have layers of body fat around my waist and my skin is thick. I or my family have no medical problems. My entire family has little belly fat. Is it genetics or some diet issue? could you please suggest how to get rid of it. I have started heavy strength training. i am a vegeterian. My father(48years) and mother(45years) are 84 and 72kgs with 5’11 and 5’6″ height respectively and my brother is 5’10 and 21 year old.
It is hard to interprest as you have not mentioned your eating details . but anyways , with theexercises that you are doing , and the intensity , you will lose it soon .
Hi Payal Mam
I am 19 years old.my height is 5.10ft & weight is 45kg. I want to gain weight but i cant get proper diet because of my collage timing.my college timing is 8:00am to 6:00pm so how i can get proper diet ?
Hi Payal maam,
Diet chart is fantastic.
I started gym from last 1 n half month.
My age is 34 years height = 5.4 Weight = 58.5kg
Fat = 17.9
Muscles = 37.2
BMI = 22.2
Additionally I am diabetic from last 3 years(HbA1c = 7.2)
Can you suggest changes in above diet for me?
Note: I am vegetarian.
Waiting for your reply.
Hi Bhumika ,
i am afraid , i dont habve anything ready for you right now . what are the medications u take ?
Hello mam, thanks for the information on diet plan. I would like to know few things regarding diet plan for muscle building. I am 42 years old, male, having height 5.6 feet and weight 69k with no medical history. I started doing heavy exercises to build muscles since last 4 months. I have got encouraging results with my current diet plan which includes about 90 GM’s of daily protein intake and total calories of about 2300 kcal. I would like to know is this plan (advised by you) advisable for a person of my age.? Any changes you would advise me? Thanks mam for advising the people like me on their diet and keep on doing the good work.
Hi Pravin ,
If you do not have any medical problem , you can follow the plan . just make sure you drink a lot of fluid / water so that the kidney’s are not over loaded .
Thanks for this wonderful plan to suit to Indian needs.
I’m 47 yrs 6’ 2” 80 kg male.
My peculiarities are –
I’m kind of not fat but have belly but not belly fat, it just sort of bloated belly.
I’m not a big eater, for example, I cannot eat 4 eggs in one go.
I’m in job that doesn’t need much physical activity.
So I joined gym 3 months back and want to stick to it. Not much has changed though I’ve started taking some shape specially upper body.
My goal is to gain muscle mass (not sure if age will be an obstacle here) and tuck my belly in.
Can you please suggest diet plan. I can include supplements and protein if required, specially because I cannot eat big diets.
Hi Rajiv ,
you can follow the above mentioned food items in your menu , and eat whatever quantity suits you .
you can try – BSN TrueMass, Grenade Hydra6, ON Serious Mass, MuscleTech MassTech
Thanks for this diet plan
I am 26 year old and 64 kg weight and 5.6 height…
I want to gain muscle and increase some weight near about 6kg more.
Can I follow this diet ???
Can I eat roti in dinner,and how much..??
Please suggest me.
yes you can follow this diet . eat 2-3 chapati in dinner
On reply to ur comment
Hi Vivek , belly fat will be reduced with gyming , so no worries . diet is ok , but you need to increase protein further . add milk and some more eggs . also i hope this diet is not causing acidity issues . if yes , let me know .
Sometimes I may have acidity problem, so is that an issue.
How to win over it.
Hi Vivek , we need to find the reason behind acidity . it may be either high protein diet or the spices or the time gap . once you rule it out , you can follow he diet with appropriate changes
Hi Payal mam
I’m 25 yrs Weightt 56kg, Heightt 5.2, BMI 22.1, BMR 1,424 Calories/day
Since 2-3 weak I’m going to gym and follow my own diet like,
I wake up at 8 in morning and have 1-2 glass of water and then a cup of green tea.
Before workout I eat 2 bananas and at 9:15 to 10:30 hit the gym + cardio.
After workout I take my homemade protein shake of peanuts+soyabeans+chana dal with warm water. And 2 egg white ,banana+milk shake.
At lunch biryani or 3 chapati +sabji or chicken breast curry
Evening breakfast a bowl of sprout moong+math+soyabean+8 to 10 almonds.
At dinner 3 chapati+ sabji or bajra roti + egg curry or chicken curry or biryani.
Alternate means if I hava veg at lunch then non veg at dinner and vise versa.
Before night again green tea or just a glass of warm water and sleep around at 12:30 .
According to my calculations by my age weight and height everything is correct means my BMI and BMR. But still I have belly fat problem.
I wanna lose my belly fat and whatever extra fat in my body and make my body in perfect build shape.
Is my diet is correct or not anything to add or remove please suggest.
Waiting for reply.
the diet looks correct just make sure you are eating low fat food . include curd 3 times , so that your acidity can be controlled
Hello Payal mam,
I joined gym 2-3 weak before and started with my own diet plan.
I wake up around 8 in morning 1-2 glass of water & take 1 cup of green tea
before work out 2 bananas and hit gym at 9:15 to 10:30 -45 with cardio of 15-20 min and during work out I took 500 ml with glucon D.
After workout I took homemade protein shake mixture of peanut + soya bean+ chana-dal in a warm water of a glass then 2 white eggs + 2 banana.
At lunch a plate of biryani or 3 chapati with any sabji or 3 chapati with 100 gm homemade chicken breast curry.
At Evening a bowl of sprouts moong + math + soya bean+ 8-10 almonds + 1 egg.
At dinner 3 chapati and sabji or bajra roti and sabji or egg cury or chicken curry or a plate of biryani.
And goes to bed around 12:30 with 1 glass of warm water.
I’m 25 yr and my Ht is 5.2 ,wt 56 kg, BMI 22.1 & BMR = 1,424 Calories/day.
Is this correct diet.
And one more I have belly fat only. What to do to lose them and should I follow same as above or change it.
If any thing to add or remove suggestion please.
Hi Vivek , belly fat will be reduced with gyming , so no worries . diet is ok , but you need to increase protein further . add milk and some more eggs . also i hope this diet is not causing acidity issues . if yes , let me know .
First of all wonderful diet plan mam. I was thinking of modifying your already wonderful diet plan a little bit for my goals.
I am currently 18yo and am skinny fat with my height and weight being 82kgs and 6’1″. I’ve been working out quite a lot since the past four months with little to no difference. I blame most of it on my diet. I want to be decently ripped with good definition and decent amounts of muscle. I am not sure whether I need to lose weight first and then gain weight or whether I should gain wight and then lose fat later. I personally would want to lose weight and then gain it but I am unsure. I am a vegetarian and I can’t be taking supplements. Can you help me modify the diet plan? Also can you suggest me what to do?
Thanks a lot
Hi Nitesh , while you work out wel in the gym , your fat gets converted in to muscles . do you have a fat percentage machine at gym ? you can check it there . diet wise , which of the abpove mentioned foods are not suiting ? please let me know so that i can help you with changes .
My age is 34, Weight – 87 , Height-5’9 and want to reduce manboobs. Do you have any medicine for the same. Please let me know on below email.
sorry i dont have any medicines for it . but working out and doing strength training will really help .
mam i am type 2 diabetic age 34 i need to increase my muscle mass my height is 5′ 8.5″ and weight around 78 kg i already join the gym pls help me with a proper diet.
Hi Dibyendu ,
sorry i dont have anything ready right now for your reference , will plan something suitable and publish
Hello mam, first of all thanks for this very helpful article. I am 26yrs old, height 5’3″ and weight is 45kg only. I am vegetarian and underweight with a lean body. I am aiming to get muscular body by joining gym and an average weighted body both at the same time. So,should I follow this meal plan or should I follow something else. If yes, then please recommend me one.
In that diet chart also suggest the amount of calories that i have to take per day suitable to my aim. pls mam also suggest me your other valuable guidance related to achieving my goal. Waiting for your reply. thank you.
Hi Deepak , you should start following this plan first –
and then move to the above mentioned diet plan after 1 month
Forgot to mention, my age is 32.
Great to see you giving great advices to gym enthusiast. I made a note of your suggestion but I have a problem, I work in night shift and my workout time is in evening 6 pm, what do you suggest should be my diet plan. I usually reach home by 5am and wake-up between 1-2 pm.
Just to add I am a Vegetarian but can eat Eggs..
Your suggestion would really be appreciable!
Hi Ashish ,
i know it is difficut to manage diet in night shift .. but what ypu can do is simply make a note of the menu above . now, try to shuffle it according tpo your timings … i mean the timings will be your usual one , but eat the food items mentioned in the chart above in any sequence .. shuffle this according to suitability . just keep the pre and post workout meals as mentioned. once you ae done , you can write to me about the plan you made for yourself and ill help you analyze .
How much time should be taken between workout and pre workout dite
30 mins to 1 hour. depending upon what you choose to eat
Hello mam I am Ajit. I am 25 years old.
I am suffering from to much sweating during workout and during normal work (daily normal activity) is good for body or not if not suggest solution.
Hi Ajith , if the sweat is very smelly , then it is not that good. in that cae you seek a medical help . if it is regular type smelly then there is no issue . it is your body tendency . just drink a lot of water every day to make sure you remain hydrated
Mam I have questions for health..
Mam mera weight 83 thaa or mai ne gym or joint kyaa or YouTube se dite plan follow kyaa but mam mera musal loss hova mam ab mera weight 74 h or muje fit hona h mera body fat 26 % h .so plz mam meri help Kijiye MERI hight 160 mtr h.
Ab mai kyaa karo samaj me nhi araa .plz mam reply me .mam u can reply also email …….. thank you..
you can follow the diet plan given above .
Hello ma’am, first of all, nice article and diet plan. My query is about eggnog, I tried to make it and it appears way too lumpy. is this how it should be? else suggest..
Hi Nishant ,
you can try the actual egg nog recipe . i am sorry i dont have it on dietburrp yet , and i cannot provide you other links here , but if you google for recipes , you will find it very easily ,
My workout time is 5:30 Am
So, should i eat before work out and after workout
Hi Garry ,
yes you need to eat if your goal is body building. so pre workout you can have 2-3 banana with milk , or a banana shake / smoothie . and post workout you can take what is mentioned in the plan .
Hi mam i want a diet plan for lean muscle body vegetarian diet plz mam suggest a diet chart for me as soon as possible n workout my height is 180cm and weight is 84 kg
Hi Himanshu , the above mentioned diet plan will help you in developing lean body muscles. all the non vegetarian options are mentioned with vegetarian alternates , so you can choose from the list .
Hello mam, I am 20 yr old student, weighing 65 kgs and 5’10” tall. I am aiming to gain muscle and get ripped at the same time.. So should I follow this meal plan or should I follow something else, if yes, then please recommend me one. Thank you.
yes this diet plan mentioned above is good to start with then you can alternate this plan with the diet plan mentioned here – https://www.dietburrp.com/indian-diet-plan-for-six-packs-abs/
Hello mam, I am 20 yr old student, weighing 65 kgs and 5’10” tall. I am aiming to gain muscle and get ripped at the same time.. So should I follow this meal plan or should I follow something else, if yes, then please recommend me one.
Can you also tell me how many calories should I eat per day, and how much to burn according to my aim?.. Thank you, waiting for you reply soon.
eat 3000 calories everday. majority of calories should come from protein
I am 29 year old unmarried female. My height is 5’6 and weight is 58 kgs. I want to start workout combining yoga and exercise. I am pure veg. Plz provide a detailed balanced diet chart comprising options available easily at home. I would be really grateful.
what are you aiming at ?
pravin kumar D
i m pravin kumar,my weight was 90.6kg and height is 5.8. i want to become a bodybuilder in 80+ catogary. so i want a good diet plan for my budget. i m a middle class family. so please give a good diet plan . i m waiting for ur reply.
Hi Pravin the above mentioned diet plan should suit you . in case if you want any replacement or more option for a particular product that you find expensive please let me know and i shall provide it to you
My weight is 68 Kgs and height 5’9
my upper part and biceps looks good, but have little bit fat on belly.
i am trying for 6 pack, generally i will do 1 hour 30 mins gym daily.
so please tell me how many calories i need to take per day.
you need to take 2000 calories . and most of them should come from protein and not carbs.
I’m. 28 years old wanted to build muscle but I noticed I’m very Hard gainer. Started gym and following different diet chart as well. Need your help regarding diet chart that I’m vegetarian but eat eggs.
Wright 56 kr
Hi Sachin , did you try following the tips and chart mentioned above ?
My weight is 73 kgs and height is 5’6″…
I need to loose my weight…
I am a vegetarian…
What diet should I follow…?
I also go to Gym to increase muscle strength…
Thank u… waiting for your reply…
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.
Hello Ms Payal.
Thank you for the response for the previous query. Would await for the bachelors diet plan.
Meanwhile can I please know if the above diet plan would have me bulk/add mass to my thin body.
yes ofcourse it will help great deal .. you can follow it along with strength training
its a very helpfull article
loved the way you have explained each point so perfect.
my pleasure . thanks for reading at Dietburrp.
Hello Ms. Payal,
Thank you very much for posting this wonderful article & sharing your expertise.
Although it is very self explanatory I still have few queries with respect to my body type.
I am 29years old my weight is around 73-75kgs, height is 173cms. I would like to building my muscles & maintain the same throughout for long term.
I look thin/skinny, having been working out on & off for the last 5 years. At present I do not get time to workout due to working hours & hence I am planning to exercise a full body routine at my home(without weights).
I would really need your thoughts/suggestion on a diet plan which works without rigorous workout. Preferably if it can be specific to bachelors i.e. without extensive cooking skills.
My aim it have a healthy yet muscular body.
Eagerly looking forward to hear from you.
Thanks a tonne in advance.
Hi Gc ,
Thank you for reading at dietburrp. unfortunately , i dun have anything as of now that will be of help to you . will have to plan a body building diet plan for bachelor . will do that soon .