Weight Loss

Gym Diet Plan for Muscle Building (Indian Menu) PDF

Your body is the reflection of your lifestyle. Nothing happens if you don’t. To get fit people to take up cardio workouts or high-intensity interval training. But few people want to build muscle, especially men. Few athletes also have the requirement of having a good amount of muscle. how would you do that To build muscle, you need to consume more calories than you burn. Here is a perfectly planned Gym Diet Plan for Muscle Building (Indian Menu) PDF.

Muscle Building Facts:

  • Your body can build about 227g of muscle each week, which requires an additional 250-500 calories each day. Let professionals help you determine your needs.
  • To build muscle, you need to consume protein before, during, and after your workout. Consume proteins 15-20 minutes before exercise and within 1 hour after exercise.
  • You can do cardio three times a week and resistance and strength training three times a week.

Calories needed to build muscle

The best way to determine your calories is to calculate the calories you expend over a few days to weeks. Weigh yourself on the days you track your calorie intake. Taking into account your weight and calorie intake, the professional will decide the calorie needs for bodybuilding. You need to revise calorie intake once a month according to muscle growth.

Macronutrient distribution:

For every gram of protein you need 4g of carbohydrates to convert into muscle protein.

  • 30-35% of your calories from protein
  • 55-60% of your calories from carbohydrates
  • 15-20% of your calories from fat

Gym Diet Plan for Muscle Building (Indian Menu) PDF

Muscle building food list

Fish and poultry are rich in high-quality proteins, vitamins and antioxidants, and iron. 1 serving of fish or chicken provides at least 20-26 grams of protein. Eggs contain high-quality protein and fat. It is also rich in vitamins and minerals. The amino acids in eggs help build muscle.

Milk and its products contain whey and casein, which are essential for bodybuilding. Whey provides easily digestible protein and casein provides calcium for the body. Paneer is also a good source for muscle building due to its protein composition. Yogurt, cottage cheese, low-fat milk and cheese.

The protein to carbohydrate ratio in legumes is ideal for building muscle. Legumes are a good source of vitamins and minerals that are essential for bodily functions. Sprouts are a good source of protein, vitamin C, B-complex vitamins and minerals, which are essential for muscle building.

Along with protein, soybeans provide vitamin K, iron, and phosphorus. Iron helps with blood circulation in the muscles, while phosphorus helps with muscle integrity.

Seeds and nuts are high in calories, high in quality fat, and moderate in protein and carbohydrates. You can consume almonds, walnuts, Brazil nuts, sunflower seeds, pumpkin seeds, chia seeds, and flaxseeds.

Cereals and millet provide the carbohydrates that are needed for protein utilization in the body. Complex carbohydrates also help with fat loss and muscle building. Add whole wheat flour, millet, multigrain bread, sugar-free cereal, crackers, oatmeal, quinoa, and rice.

Fruits and vegetables are rich in vitamins, minerals and antioxidants. Fruit and vegetables provide the carbohydrates and fiber that are necessary for muscle building and fat loss. Consume fruits like oranges, apples, bananas, grapes, pears, peaches, watermelons and berries. Starchy vegetables like sweet potatoes and potatoes help build muscle. Green vegetables provide essential nutrients for bodily functions.

Fat is also necessary to store fat-soluble vitamins and for certain bodily functions. Consume peanuts, rice bran, canola, olive oil, flaxseed oil and avocado oil. Best cooking oil for health.

Protein supplements for muscle building

If the diet lacks proteins or vitamins, you can use protein supplements. Always consult a professional to know how much and what supplement is needed. Your protein supplement guide.

  • whey protein: Whey protein concentrates or isolates can be helpful for building muscle
  • creatine: Creatine provides your muscles with instant energy during exercise
  • Multivitamin and Mineral Supplements: A multivitamin and mineral supplement may be required for normal bodily functions to reduce fatigue and destress the body.

Foods to avoid for muscle building

  • Alcohol: Excess alcohol leads to fat gain and muscle loss. It also causes the body to lack essential vitamins and minerals.
  • Refined Sugar: Refined sugars are empty calories that only increase fat mass. Avoid sugary foods like candy, cookies, ice cream, cakes and sweetened drinks, carbonated drinks or sports drinks.
  • Greasy food: Excess fat in the diet causes inflammation in the body and interferes with muscle building. Avoid fried foods, creamy sauces, buttery foods, creamy sauces and desserts.

Muscle building and toning tips

  • Don’t skip breakfast: Breakfast provides instant energy and prevents overeating at the next meal
  • Eat frequently: Eat every 3 hours for a steady supply of energy and protein. Try eating high-protein snacks for muscle building.
  • Protein in every meal: To meet protein needs and achieve muscle gain, you need to consume protein in every meal. The protein to carbohydrate ratio must be 1:4 at almost every meal.
  • Eat carbohydrates after training: Consuming carbohydrates after a workout helps build glycogen for muscle building.
  • Sleep at least 8 hours a day

Gym Diet Plan for Muscle Building (Indian Menu) PDF

Sample Indian diet plan for muscle building

Empty Stomach: 1 tablespoon chia seeds soaked in water

Before the gym: 1 glass of eggnog + soaked nuts (2 almonds, 2 walnuts and 1 date) or ½ serving protein shake

After the gym: 1 fruit + ½ cup masala paneer or 2 eggs or 100g cooked chicken salad or ½ serving protein shake

Breakfast: 1 cup of porridge with nuts or 1 glass of oat, fruit and nut smoothie or 3 idli with sambar

Morning: 1 cup sprouts or 1 cup yogurt with ¼ cup granola

Lunch: 1 cup salad + 3 chapatis or 1 big millet roti + 1 cup vegetables + 1 cup dal or legumes + 1 cup cottage cheese or 100g chicken or 100g fish

Evening: 1 cup tea or coffee + 1 cup vegetable poha or upma or sukha bhel or khakra or chapati

Dinner: 1 cup soup + 1 cup Buddha Bowl with paneer or chicken or soy nugget + 1 cup quark

bedtime: 1 glass of milk with turmeric and nutmeg

final remark

Bodybuilding is necessary for excellent athletic performance and muscle building. Consistent exercise and a clean diet promote muscle growth and improve overall health. I hope the information mentioned here about gym nutrition plan for muscle building (Indian menu) will help you to move forward on your health journey.

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