Going to the gym yet seeing no results? You need to work on your muscle gain diet plan to get the best out of your workouts. A gym coach can help you correct your form and train muscles but a health coach can help you correct your diet and nourish those muscles to grow.
Bodybuilding is centered around building your body’s muscles through weightlifting and nutrition. Whether recreational or competitive, a bodybuilder diet is a bodybuilding which is often referred to as a lifestyle, as it involves both the time you spend in and outside the gym.
How can a bodybuilding nutritionist assist you in muscle gain?
Muscle cells contain protein filaments of actin and myosin that slide past one another, producing a contraction that changes both the length and the shape of the cell. The high levels of muscle growth and repair achieved by bodybuilders require a specialized diet, for which an expert can help you.
Generally speaking, bodybuilders require more calories than the average person of the same weight to provide the protein and energy requirements needed to support their training and increase muscle mass i.e dieting to lose fat and gain muscle, which a dietician can help.
In addition, there are many other dietary aspects, like your pre-workout, diet, snack, choices, and lifestyle that influence your results in Gym.
Pre workout choices that matter:
What you fuel your body with before working the muscles out plays a crucial role. There are some nutrients that must be present in your body before your workout begin begins and they are.:
Protein in your pre workout:
- Protein can increase the amount of muscle mass gained from a resistance workout in a muscle gain diet plan.
- Intense bouts of resistance exercise damage the muscles, but consuming protein increases the number of amino acids in the body.
- These work to reduce deterioration, synthesize muscle proteins, and stimulate growth.
- Consuming 20–30 grams in your muscle gain diet plan of protein before a workout can result in an increased rate of muscle protein synthesis that lasts for several hours.
High-protein Foods Muscle Gain Diet Plan
The following are some examples of healthy foods and muscle gain diet plan 7 days they are rich in protein:
- fish, such as salmon and tuna
- poultry
- nuts
- beans
- lentils
- eggs
- soya
Carbohydrates for a Pre-Workout meal:
Complex carbs have a number of advantages and must be chosen over simple carbs, because:
● Simple carbohydrates: bad preworkout choice
Simple carbohydrates are short-term sources of energy. If a pre-workout meal includes too many simple carbohydrates, a person may feel a drop in energy before they finish their workout. Complex carbohydrates provide energy more consistently over a more extended period in a muscle gain diet plan.
● Complex carbohydrates- ideal pre- workout choice
Complex carbohydrates are components of foods that tend to be rich in nutrients. Simple carbohydrates are typically components of foods that have little or no nutritional value, such as chocolate bars and cakes.
Benefits of the 7 day meal plan for bodybuilding:
Following this meal plan to build a Greek god physique can be a good choice for you as it is:
- Easy to follow and adapt in your workout schedule.
- Proper protein to carb ratio for your muscle mass.
- Elaborates about the right pre workout meals in the bodybuilding meal plan
- Enough fibre to help your gut digest well.
- Has proper hydration technique which is a vital aspect for muscle cutting as well as bulking.
- Enough minerals that support nutrient absorption for better nutrition.
7 Day Meal Plan for Muscle Gain Diet Plan
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Breakfast (8:00-8:30AM) |
chappati-4+ Egg roast 1/2 cup 2 egg |
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Mid-Meal (11:00-11:30AM) |
green gram sprouts 1 cup |
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Lunch (2:00-2:30PM) |
4 Roti+1/2 cup salad + Fish curry ( 180 gm fish)+ 1/2 cup cabbage subji. |
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Evening (4:00-4:30PM) |
1 Portion fruit+ cotage cheese |
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Dinner (8:00-8:30PM) |
3 Roti / chappathi.+ Tomato subji 1/2 cup. |
Monday |
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Breakfast (8:00-8:30AM) |
Chicken sandwich(4 slice bread) + 1 cup skimmed milk. |
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Mid-Meal (11:00-11:30AM) |
1 Portion fruit salad+ Cotage cheese. |
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Lunch (2:00-2:30PM) |
Veg pulav rice 1.5 cup+ 1 cup Soya Chunk curry+ 1/2 cup Low fat curd. |
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Evening (4:00-4:30PM) |
1 cup light tea+ Chicken salad 1 cup. |
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Dinner (8:00-8:30PM) |
3 roti/ Chapathi+ Ladies finger subji 1/2 cup. |
Tuesday |
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Breakfast (8:00-8:30AM) |
Sprouts & Paneer Paratha 3+ Green chutney. |
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Mid-Meal (11:00-11:30AM) |
1 cup boilled black channa. |
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Lunch (2:00-2:30PM) |
1.5 cup rice+ chicken curry( 150 gm chicken)+ Palak subji 1/2 cup+ 1/2 cup low fat curd. |
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Evening (4:00-4:30PM) |
1 Portion fruit salad+ Yoghurt |
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Dinner (8:00-8:30PM) |
Brocken wheat upma 1 cup+ 1/2 cup green beans subji |
Wednesday |
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Breakfast (8:00-8:30AM) |
Soya flour Uthappam 2 +Tomato /green chutney + 1 glass skimmed milk. |
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Mid-Meal (11:00-11:30AM) |
1 Portion fruit salad+ Cotage cheese. |
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Lunch (2:00-2:30PM) |
1.5 cup rice+Kidney beans curry 1 cup + 1/2 cup cucumber salad+ Ladies finger subji 1/2 cup. |
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Evening (4:00-4:30PM) |
1 Cup light tea+ Brown rice flakes poha with nuts 1 cup. |
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Dinner (8:00-8:30PM) |
Wheat dosa 3 + 1 cup Bitter guard subji. |
Thursday |
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Breakfast (8:00-8:30AM) |
Mushroom Paratha 2 + Tomato chutney+ Scrambled egg( 2egg) |
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Mid-Meal (11:00-11:30AM) |
plane Yoghurt with raw vegetables / grilled vegetables -1 cup |
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Lunch (2:00-2:30PM) |
1/2 cup rice + 3 medium chappati+ Fish masala 1 cup( fish 180 g)+ Snake guard subji 1/2 cup. |
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Evening (4:00-4:30PM) |
1 cup boilled channa+ light tea 1 cup. |
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Dinner (8:00-8:30PM) |
3 Roti/ chapati+ 1/2 cup mix veg curry |
Friday |
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Breakfast (8:00-8:30AM) |
4 Idli + Sambar 1/2 cup+1 table spoon Green chutney/ Tomato Chutney+ 2 egg white |
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Mid-Meal (11:00-11:30AM) |
1 cup bana+ almond milk shake. |
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Lunch (2:00-2:30PM) |
1 cup rice+ Soya chunk curry1/2 cup+ Ladies finger subji 1/2 cup+ small cup low fat curd. |
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Evening (4:00-4:30PM) |
1 cup tea+ Home made protein bar. |
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Dinner (8:00-8:30PM) |
3 Roti / chappathi+Ridge guard subji 1/2 cup. |
Saturday |
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Breakfast (8:00-8:30AM) |
Chicken keema Paratha 2+ 1 tbs green chutney+ 1 glass skim milk. |
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Mid-Meal (11:00-11:30AM) |
1 cup boilled channa |
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Lunch (2:00-2:30PM) |
4 chapati+ Grilled chicken 150 gm+ Dhal 1/2 cup+ cucumber salad 1/2 cup. |
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Evening (4:00-4:30PM) |
1 cup blue berry milk shake |
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Dinner (8:00-8:30PM) |
Brocken wheat upma 1 cup+ 1/2 cup green beans subji |
Do’s And Dont’s
As per the expert bodybuilding dieticians, here is a set of dos and donts that must go well with your diet:
Don’ts
- Fatty foods.
- Rely on Protein Supplements
- Take a hormone supplement
- Drink Alcohol
Do’s
- High Protein muscle gain Diet plan
- Eat plenty of fruits and vegetables
- Eat Starchy Carbs
- Drink plenty of fluids
- Take proper pre and post workout nutrition
Frequently Asked Questions (FAQs)
Ans: Daily dietary requirement of protein for bodybuilding ranges from 1.5 grams to 2 grams per kilos of the individual. To achieve the target of fulfilling the DDR of protein, it is advised to include protein-dense food in every meal.
Multivitamins are equally helpful in mass muscle gain due to their many health benefits. Some of its benefits include
(a) Keeps you energetic
(b) Strengthens your immune systems
(c) Makes your muscle and bones stronger
(d) Relieves anxiety
Yes, you can see a dietician for gym diets. A dietician can help you create a meal plan that supports your fitness goals. If you are looking to build muscle, lose fat, or improve your athletic performance.
They can also guide how to fuel your body before and after workouts. Especially on how to stay properly hydrated. By consulting a dietician, you can ensure that you are getting the nutrients your body needs to support your fitness goal
Answer:
Doing weight training exercises along with an appropriate diet can help men to put on weight. Having food high in protein helps in building muscle mass. You can also choose food rich in carbohydrates for weight gain while hitting the gym.
Furthermore, consuming more calories than your body needs can help support weight gain. Therefore, you can eat food high in calories to gain weight.
