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You are here: Home / DIET PLAN / Indian Diet Plan For Bodybuilding (veg and Non-veg)

Indian Diet Plan For Bodybuilding (veg and Non-veg)

Last Updated on February 19, 2020 | RD, Payal Banka (Registered Dietitian) 799 Comments

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.

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.

Respectable Mr. Sushil Kumar, the well known Indian freestyle wrestler who is a silver medalist in Olympics and a gold medalist at the commonwealth games is a pure Vegetarian.  Sushil Kumar is a great example for those aspiring Indian bodybuilders who want to remain within their cultural food system.

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.

 

Indian diet plan for bodybuilding

Image : Copyright (c) petunyia / 123RF Stock Photo

 

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.

Sprouts, rich in protein content, may keep you satiated in your snacking time. There’s a whole lot of argument with respect to the choice of milk with some studies showing the greatness of whole milk over low-fat skimmed milk. While this may be true when we consider the number of amino acids present in whole milk, but it is still better to opt for skimmed milk to keep your fat intake limited.

 

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.

 

Indian diet plan for bodybuilding

Image : Copyright (c) alex20222 / 123RF Stock Photo

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.

Vegetables such as broccoli, cauliflower, leafy greens, and yellow and red bell peppers are especially important if you are someone with a sense of taste as well as health. Besides adding incredible taste to your delicacies, these vegetables provide a sample amount of vital nutrients to your body while allowing your muscles to heal faster after the workout.

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.

Indian diet plan for bodybuilding

Image : Copyright (c) atlantisfoto / 123RF Stock Photo

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.

 

Indian diet plan for bodybuilding -1

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 ItemCalories (kcal)Protein (gms)
Early Morning
1 glass Traditional egg nog (4 eggs, low-fat milk, 2 tsp sugar  )22312
OR
Soaked almonds (40 gms) + Skimmed milk (1 glass)172 + 866.3 + 8
Breakfast
Aaloo Ka Paratha – 3 medium4869
Curd – 200  gms9811
Sprout salad- 150 gms2109
OR
Chicken sandwich – 4 slices brown bread41530
Mid-Morning
1 Grapefruit or  Watermelon /Pineapple / Cantaloupe – 1 big bowl
+ 2 cheese slice
60 + 120  6
Lunch
Brown rice pulav – 1.5 bowl3457.5
Stir-fried broccoli, Cauliflower, and Mushroom – 1 big cup503
Mixed bean salad (red beans, chickpeas, soya beans ) – 1 big Cup1309
OR
Fish curry – 1 big Cup11511.5
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+4412 + 1
Dinner
Quinoa and Corn tikki  with Black bean topping35020
OR
5 Egg  white omelet with Asparagus  + 4 Toasted brown bread100 + 20020 + 6
Bed Time

 1 glass Traditional egg nog (4 eggs, low-fat milk, 2 tsp sugar  )

22312
OR
 Soaked almonds ( 40 gms ) +Skimmed milk (1 glass)172 + 866.3 + 8
Pre-workout meals (15 mins before your workout)
1 Apple + Boiled potato salad – 2 medium +  Grapefruit100 + 602
Post-workout meals(5- 10 mins  after your workout)
Soy protein isolates (25 gms)11024
Whey protein Isolates (33 gms)13025
Skimmed milk  (1 glass)868
Total3080172.8

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

How to gain 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.

 

Image : Copyright (c) frugo / 123RF Stock Photo

About RD, Payal Banka (Registered Dietitian)

RD, Payal Banka (Registered Dietitian)

Payal(पायल) is a Registered Dietitian with 15 years of experience. She is a Professional Blogger, Author, and a Youtuber. She is an MBA in Health care and Hospital management. Payal believes in healthy living. Here at Dietburrp, you will find her talking about health, weight loss, fitness, parenting, healthy cooking and how to keep yourself motivated to be healthy.

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Reader Interactions

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Comments

  1. Gaurav

    April 17, 2021 at 1:33 am

    Fate loss

    Reply
    • RD, Payal Banka (Registered Dietitian)

      April 18, 2021 at 3:55 pm

      https://youtu.be/WcOZ2trcfz0

      Reply
  2. hzr

    April 10, 2021 at 2:03 am

    the diet plan mentioned above has fuluillment of protein by supliments and the ingredients are not compatible with indian diet. the fresh juice will itself cost you more than 2k a week.
    i would request you to give us a complete indian plan where we can get ingridients from mandi not super markets

    Reply
    • RD, Payal Banka (Registered Dietitian)

      April 12, 2021 at 12:21 pm

      ofcourse … will make some thing on this soon

      Reply
  3. Abhishek Deshpande

    July 21, 2020 at 12:09 pm

    Hello,
    Doctor I am skinny fat and with moderate exercise and sedentary job type , my weight is 63 kgs and height is 5’9″. I want to gain lean muscle please suggest good diet.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      July 25, 2020 at 12:30 pm

      you can follow the pattern mentioned above … try na .. it really helps… and in anycase to gain lean muscles you need to add strength training and weights to your workout.

      Reply
      • Gurmeet singh

        May 16, 2021 at 1:02 am

        Thanks very helpful article

        Reply
        • RD, Payal Banka (Registered Dietitian)

          May 18, 2021 at 12:02 pm

          Thank you for your kind words. Please support our cause and work by following us on our social media platforms. Here are the links :

          Subscribe to our youtube channel for informative videos
          https://www.youtube.com/channel/UCyaCNGT6iHvzz4UyCIzTxMw?sub_confirmation=1

          Join us on Facebook:
          https://www.facebook.com/dietburrp

          Follow us on Twitter:
          https://twitter.com/payalbanka

          Follow us on Instagram –
          https://www.instagram.com/dietburrp/

          Reply
  4. Utkarsh Ahuja

    June 7, 2020 at 11:13 am

    Hi need help devising a meal plan with a combination of Indian And Western dishes. How to go about it? WHat are the services/Charges?

    Reply
    • RD, Payal Banka (Registered Dietitian)

      June 7, 2020 at 4:12 pm

      https://www.dietburrp.com/diet-services/ check this link

      Reply
  5. HritikRaj

    February 16, 2020 at 7:02 pm

    Hey please help…..I am 20 year old skinny boy. I eat lot of foods with high calories,protein,carbohydrate and so…but am not gaining weight…now i read your timetable so i think this will help me if not what should i do…is there any problem with my digestive system?
    Or any special tips please help

    Reply
    • RD, Payal Banka (Registered Dietitian)

      February 19, 2020 at 10:59 am

      Hi Hritik, do you by any chance have hyperthyroid issues ? if not , then there is nothing o worry, this diet plan when followed along with a proper gym workout , will help you in gaining good muscle mass.

      Reply
  6. Srikanth

    December 11, 2019 at 11:48 am

    My question to you is whether the above given diet plan work good for a person having diabetes and who works out regular at gym (with freq of 4-5 days a week). Please let me know in case I need to provide further information. Thank you!

    Reply
    • RD, Payal Banka (Registered Dietitian)

      December 13, 2019 at 3:52 pm

      Hi ,

      You will need a personalized diet plan and keep a constant check on your blood sugar to know if the diet is not affecting your blood sugar

      Reply
  7. Prakash

    April 26, 2019 at 11:46 pm

    Hyy mujhe n weight gain karna hai to mai Kya khahu

    Reply
    • Payal Banka

      April 27, 2019 at 12:15 pm

      Hi Prakash,

      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.

      Reply
    • Umesh

      April 29, 2019 at 2:16 pm

      Dear Mam, I am 22 years old with 6 ft height and 82 kg weight,my body is not in fitness form,please provide me guidance to strengthen my fitness level and making good muscled body.
      Thank you.

      Reply
      • Payal Banka

        April 29, 2019 at 8:02 pm

        Hi Umesh , you can follow the diet plan mentioned above

        Reply
  8. Sanjay Kumar

    April 9, 2019 at 3:14 pm

    Dear Payal,

    My body was lean till I join gym at the age of 35 now my body iss good and doing lots of hard work daily in the evening. Now my weight is 75kgs with hight 5-10′.

    Just wants to get few answers from experts like you

    1. How should i plan my daily routine as I am in the sitting job and have daily routine as per Indian morning Aloo ka parantha and tea and in the day/night same rice/chapati with veg. Want to buit more stretched muscles.

    Further, sometimes feel pain to do shoulders exercises should I shed that or need medical advise please suggest

    2. I am in the habit to have lots of soft drinks during summar along with sweets. Is this bad for my health, please eleborate with example if possible as I love to have good suger when drink milk/ tea

    Last but not the least, how should one grow and mainting good physique.

    Questions are too many but looking into my long conversation I thanks you in advance using your presious time in helping people like me.

    Sanjay

    Reply
    • Payal Banka

      April 9, 2019 at 9:47 pm

      Hi ,
      please find my replies below –

      1. How should i plan my daily routine as I am in the sitting job and have daily routine as per Indian morning Aloo ka parantha and tea and in the day/night same rice/chapati with veg. Want to buit more stretched muscles.
      Payal – If you want to build up muscles , than you will have to increase your protein intake . check this – https://www.dietburrp.com/indian-diet-plan-for-six-packs-abs/ and the diet plan mentioned above will help.

      Further, sometimes feel pain to do shoulders exercises should I shed that or need medical advise please suggest
      Payal – If the pain is excruciating then you must see a doctor.

      2. I am in the habit to have lots of soft drinks during summar along with sweets. Is this bad for my health, please eleborate with example if possible as I love to have good suger when drink milk/ tea
      Payal – soft drinks are no good for anyone .. no matter what health goal they pursue. i din understand what you ant me to elaborate about it ? If you are really working out well, then adding 1 tsp sugar in a cup of tea or coffee will not harm.

      Last but not the least, how should one grow and mainting good physique.
      Payal – good diet and intense workout. diet is mentioned above in the article.

      Reply
  9. Prasad

    February 18, 2019 at 1:02 pm

    Dear Payalji,

    Thank you for all your sincere efforts by means of this beautiful website full of lot of information.

    I am 32 years old male, below are my body specifications-
    Height – 6 feet, Weight- 68 Kgs, Chest size- 42 Inches and Waist size- 30 inches. My body has always been very thin throughout my life from my childhood itself and whatever workout and gym I did in the past, could not help me to gain weight and muscle. Whatever I eat do not builds any muscles on my body.
    ( Due to my sitting job in past few years I have gained a little belly)
    However I am very active and can do physical work within my stamina.

    Is it possible to increase my weight and gain muscles by means of any diet plans and workout plan at this age? Pleases suggest me the same

    Thank you,

    Prasad

    Reply
    • Payal Banka

      February 20, 2019 at 3:47 pm

      Hi Prasad,

      Have you ever tried strength training and weight bearing workouts ? this will help you in losing the belly fat and at the same time in gaining muscle mass. a good diet full of high protein foods will come to your rescue. so if you are a vegetarian , focus on eating sprouts , dals, soya, paneer, milk and curd along with dry fruits like almonds , and walnuts . and if you are a non vegetarian , then focus on eating fish and lean meats and more of eggs.

      Reply
  10. Pritam Bhujbal

    January 7, 2019 at 12:45 pm

    Non veg diet plan muscle gain send plz

    Reply
  11. ramakrishnan

    July 7, 2018 at 12:06 pm

    The diet plan mentioned in this article will definitely work for bodybuilding

    Reply
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