Muscle Gain Diet Plan
Nutrition (diet plan) is the key to your physique goals (muscle gain). Whether you wish to lose weight, build muscle or just maintain your fine tuned body, you need to have a goal-specific meal plan to get the best results.
Bodybuilding is centered around building your body’s muscles through weightlifting and nutrition. Whether recreational or competitive, a bodybuilder diet is a bodybuilding which often referred to as a lifestyle, as it involves both the time you spend in and outside the gym.
In order to maximize your results from the gym, you must focus on your diet, as eating the wrong foods can be detrimental to your bodybuilding goals.
Diet Chart for 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. 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. A sub-maintenance level of food energy is combined with cardiovascular exercise to lose body fat in preparation for a contest. The ratios of calories from carbohydrates, proteins, and fats vary depending on the goals of the bodybuilder. Carbohydrates play an important role for bodybuilders, dieting to lose fat and gain muscle, they give the body energy to deal with the rigors of training and recovery.
Proteins are the building block of muscles, so it is essential to consume adequate amount of protein. Apart from these include all different fruits and vegetables to get vitamins and minerals.
To Build a bigger and leaner physique, bodybuilders and average guys alike often turn to the same strategy: eating everything in sight, or “bulking,” and then burning fat, or “cutting,” by reducing calories and eating cleaner to reveal the new muscle beneath.
Benefits
There are several health benefits associated with bodybuilding.
In order to maintain and build muscles, performing both resistance and aerobic training.
In addition to exercise, bodybuilders also focus on their nutrition.
With careful planning, bodybuilders can eat in a way that not only supports their efforts in the gym diet plan for muscle gain but keeps them healthy too.
Eating the right foods in the appropriate amounts provides your muscles with the nutrients they need to recover from workouts and grow bigger and stronger.
7 Day Meal Plan for Muscle Gain Diet Plan
| Breakfast (8:00-8:30AM) | chappati-4+ Egg roast 1/2 cup 2 egg |
| Mid-Meal (11:00-11:30AM) | green gram sprouts 1 cup |
| Lunch (2:00-2:30PM) | 4 Roti+1/2 cup salad + Fish curry ( 180 gm fish)+ 1/2 cup cabbage subji. |
| Evening (4:00-4:30PM) | 1 Portion fruit+ cotage cheese |
| Dinner (8:00-8:30PM) | 3 Roti / chappathi.+ Tomato subji 1/2 cup. |
| Monday | |
| Breakfast (8:00-8:30AM) | Chicken sandwich(4 slice bread) + 1 cup skimmed milk. |
| Mid-Meal (11:00-11:30AM) | 1 Portion fruit salad+ Cotage cheese. |
| Lunch (2:00-2:30PM) | Veg pulav rice 1.5 cup+ 1 cup Soya Chunk curry+ 1/2 cup Low fat curd. |
| Evening (4:00-4:30PM) | 1 cup light tea+ Chicken salad 1 cup. |
| Dinner (8:00-8:30PM) | 3 roti/ Chapathi+ Ladies finger subji 1/2 cup. |
| Tuesday | |
| Breakfast (8:00-8:30AM) | Sprouts & Paneer Paratha 3+ Green chutney. |
| Mid-Meal (11:00-11:30AM) | 1 cup boilled black channa. |
| 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. |
| Evening (4:00-4:30PM) | 1 Portion fruit salad+ Yoghurt |
| Dinner (8:00-8:30PM) | Brocken wheat upma 1 cup+ 1/2 cup green beans subji |
| Wednesday | |
| Breakfast (8:00-8:30AM) | Soya flour Uthappam 2 +Tomato /green chutney + 1 glass skimmed milk. |
| Mid-Meal (11:00-11:30AM) | 1 Portion fruit salad+ Cotage cheese. |
| 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. |
| Evening (4:00-4:30PM) | 1 Cup light tea+ Brown rice flakes poha with nuts 1 cup. |
| Dinner (8:00-8:30PM) | Wheat dosa 3 + 1 cup Bitter guard subji. |
| Thursday | |
| Breakfast (8:00-8:30AM) | Mushroom Paratha 2 + Tomato chutney+ Scrambled egg( 2egg) |
| Mid-Meal (11:00-11:30AM) | plane Yoghurt with raw vegetables / grilled vegetables -1 cup |
| 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. |
| Evening (4:00-4:30PM) | 1 cup boilled channa+ light tea 1 cup. |
| Dinner (8:00-8:30PM) | 3 Roti/ chapati+ 1/2 cup mix veg curry |
| Friday | |
| Breakfast (8:00-8:30AM) | 4 Idli + Sambar 1/2 cup+1 table spoon Green chutney/ Tomato Chutney+ 2 egg white |
| Mid-Meal (11:00-11:30AM) | 1 cup bana+ almond milk shake. |
| Lunch (2:00-2:30PM) | 1 cup rice+ Soya chunk curry1/2 cup+ Ladies finger subji 1/2 cup+ small cup low fat curd. |
| Evening (4:00-4:30PM) | 1 cup tea+ Home made protein bar. |
| Dinner (8:00-8:30PM) | 3 Roti / chappathi+Ridge guard subji 1/2 cup. |
| Saturday | |
| Breakfast (8:00-8:30AM) | Chicken keema Paratha 2+ 1 tbs green chutney+ 1 glass skim milk. |
| Mid-Meal (11:00-11:30AM) | 1 cup boilled channa |
| Lunch (2:00-2:30PM) | 4 chapati+ Grilled chicken 150 gm+ Dhal 1/2 cup+ cucumber salad 1/2 cup. |
| Evening (4:00-4:30PM) | 1 cup blue berry milk shake |
| Dinner (8:00-8:30PM) | Brocken wheat upma 1 cup+ 1/2 cup green beans subji |
Do’s And Dont’s
Don’ts
- Fatty foods.
- Rely on Protein Supplements
- Take a hormone supplement
- Drink Alcohol
Do’s
- High Protein Diet
- Eat plenty of fruits and vegetables
- Eat Starchy Carbs
- Drink plenty of fluids
- Take proper pre and post workout nutrition
Why Protein is a good for Pre-Workout Food?
Protein can increase the amount of muscle mass gained from a resistance workout.
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 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 healthful 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
Why Carbohydrate is a good for Pre-Workout Food?
Complex carbohydrates have a number of advantages, for example:
- 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.
- Complex carbohydrates are components of foods that tend to be rich in nutrients, such as beans. Simple carbohydrates are typically components of foods that have little or no nutritional value, such as chocolate bars and cakes.
Benefits of Eating Healthy Fats
Fat is one of the three essential macronutrients the body needs, along with carbohydrates and protein. However, many people tend to avoid fats because the assumption is that if you consume fats then you will end up….fat. But this isn’t exactly correct. Some fats are healthy while some are not and healthy fats are also an important part of a balanced diet.
Improved Heart Health
Studies have shown that eating one to two servings of fish each week could prevent a heart attack. Fatty fish such as salmon, tuna, and herring are rich in the omega-3 fatty acids that have heart-protective benefits. Other types of fish, such as cod, crab, oysters, trout, and shrimp, can be healthy choices.
Nutrient Absorption
A diet that includes healthy fats will help your body absorb certain nutrients. The absorption of fat-soluble vitamins A, D, E, and K is improved by dietary fats. Therefore, including a dash of olive oil on your salad may improve the absorption of the vitamins in your veggies and leafy greens.
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.
