Good Nutritional Foods to Build Muscles

If you think staying fit is rocket science, then how about gaining that V- shaped look you dream for? Building muscles in not rocket science, it requires consistent hard work with discipline. Most of us assume that we can get our body trained perfectly at gym and build muscles with time. Is that all required to build muscles? Most of the body builders and trainers suggest that body building is more than 50% nutrition. The healthier bodybuilding foods you include in your diet, the more gains you could expect. Most people who want to build muscles will usually overlook the nutritional side, but the fact is that improper diet will limit the results though you are on your continuous training program. A balanced and healthy diet plan for men is essential to supply the body with necessary nutrients for building lean muscle mass and burning fat.

Training at the gym following a solid nutrition program will help you to gain some serious strength and mass. Researchers say that paying attention to calories, supplements, micronutrients and having the right meal at the right time can have a huge impact on your results. Here are some best nutritional foods that you need to add to your diet plan in order to boost up your muscle mass and strength. Follow up this healthy diet plan along with your training program.

Good Nutritional Foods To Build Muscles

Add Calories to Your Diet

Building muscles requires eating more calories. The more weight you gain, the more calories your body needs to burn them off each day. Don’t overdo the intake of calories, else your body starts storing fat. The key to managing calories in a muscle building diet plan is to eat more calories than you burn. So how many extra calories are required to facilitate your gain muscle? Well, that depends on how many efforts you are putting and how much hard work you are doing during your training period.

Experts say that your body will put up half a pound of muscle every week and adding too many calories to your diet results in fat growth. Follow a healthy diet chart and consume 250 to 500 calories per day to reap good benefits. Nuts, seeds, dark chocolate and peanut butter can be said as good sources of calories.

Don’t Skip Your Meals

Skipping meals and having a great brunch, or going off to an early supper should be seriously avoided. If you are doing this, then congrats you can drop your efforts in gaining a muscular body. Follow the structure of 1200 calorie meals that includes 5 to 6 small meals. It increase the body’s metabolism and thus in the process your body doesn’t store much fat. We usually follow the tradition of ‘3 meals per day’ as our cardinal mantra, but it is suggested to have at least 6 quality meals each day. Include 40 to 60 grams of proteins and 40 to 80 grams of carbs depending on your body size counts.

Except for healthy and good fats dietary fats should be very low and it can vary up to 5 to 10 grams per meal. Apart from this Meal timing also plays a key role in staying lean while bulking up.

Eat Good Pre and Post Workout Meals

Pre and post workout meals are the most important meals for bodybuilders because a poor diet can undermine all their efforts and hard work. A hearty pre-workout meal can provide the body with the necessary fuel to push through a power packed training session. Pre-workout foods should be packed with protein if you are into strength training because carbohydrates keep the body energizes during long workout sessions. It acts as the fuel and promotes the efficient use of oxygen. The ideal post-workout meal should consist of high-quality protein that helps in recovery of the strained and exhausted muscles and tissues. The amino acids present in protein helps the muscles to recover from the stress of the workout and reduce post-exercise muscle soreness.

Give Importance to Proteins

The most important nutrient of any muscle building diet plan is proteins. Proteins are rich in amino acids that can naturally be used as the building blocks of muscle protein. The recommended protein intake on daily basis is half a gram per pound of body weight, but experts say that in order to build up an athletic body, one need to take double that amount in their diet. It is also suggested that consuming at least 1 gram body weight will help on a daily basis. Novice trainers need to include at least 1.5 grams of protein as their body will respond most rapidly to training.

One could opt for lean natural sources of protein such as chicken, beef, eggs, fish, dairy and turkey. These are the sources where you find complete protein food and are a good source of amino acids. Remember that our body does not produce amino acids on its own, so changing your diet plan by including these foods is necessary.

Rethink Your Drink

The drinks and beverages you consume also play an important role in a muscle gain diet plan. While your diet must contain unprocessed foods, you need to give a little attention on your drinks. As proteins are a must, the alternative way to include proteins in your diet other than the above-mentioned sources is to try out a protein shake. Though protein shakes are considered as supplements at times, they are critical when you are on a serious training. Either drinking a protein shake that contains 20 grams of whey protein or a mix of whey and casein along with 40 grams of slower digesting carbohydrate will work. You can also opt for fruit smoothie recipes with kiwi, banana, berries, apples and melons.

Immediately after post workout, you can have 60 to 100 grams of faster digesting carbs and another 20 to 40 grams of protein shake up. Avoid soft drinks and honey as they contain simple carbohydrates. Besides this, the most important drink in your diet is water. Water maintains the quality of your tissues, their resistance to injury and their performance. Drink lots of it and make sure you get enough of it throughout your workout. It is best to stay away from energy drinks and fruit juices because they are high in fructose and sugar that do more harm than good in the long run.

Eat the Right Carbs

Carbohydrates are stored in your muscles as glycogen, and they pump your muscles with fuel during heavy workouts. Consuming 2-3 grams of carbohydrates per pound of body weight/each day is a must. Novice trainers are suggested to take 360-540 grams of carbohydrates daily to gain the right mass. Usually for a trainer, a slow carb 30 minutes pre-workout and fast carbs post workout is suggested. Fruit, oatmeal and whole grain bread are the good choices for low carb diets. Healthy oatmeal recipes for weight loss and muscle building are quite popular in health and fitness circles.

White bread, baked potato or a sports drink are fast digesting carbs after a post-workout. These will drive the carbs into muscle cells, where they will be stored in the form of glycogen to be used for the next workout.

Give Importance to Timing

When it comes to bulking up, eating good nutrition foods and doing weight training is not enough for muscle gain. Timing of the meals and eating the right foods at the right time is also important to support mass gain. For people looking to gain mass, it is best to increase the meal sizes at breakfast and post training because these are the two times of the day when the muscles are hungry for nutrients and calories. The meal size at breakfast must be increased because at this time the muscles are nutritionally starved after a long night’s gap. The size of the past-workout meal should be increased because the worked and stressed muscles are badly in need of nutrients to resume the process of muscle and tissue recovery. Increasing the meal sizes during these two periods promotes optimum muscle growth while keeping the body fat levels low. You can promote smart muscle growth by manipulating the calorie intake.

Use Supplements if Possible

Most newbie weight trainers are confused about the use and benefits of muscle building supplements. But in reality, basic supplements like protein powders, creatine and multivitamins work really well when combined with a balanced diet and regular weight training. Many famous athletes and bodybuilders swear by their protein shakes and one of the most popular choices is whey protein that is effective in promoting the growth of muscle mass. Proteins are also useful n production of hormones, enzymes, nucleic acids and immune- system components that helps in muscle contraction, growth and recovery. A person can take 1 gram of protein supplement for per pound of body weight, so a person weighing 200 pounds can take 200 grams of protein to promote muscle growth. The best times to take protein supplements are after a workout session and before going to bed. One can also take mineral and vitamin supplements to balance the requirement of the essential minerals for the body.

Rest

This is perhaps the most ignored and overlooked part of weight training. No matter how many protein shakes you gulp throughout the day and how much iron you pump, your muscles won’t unless you provide rest to your body. The muscles and tissues are broken down after an intense weight training session, and this needs proper nutrition and rest for recovery so that they can grow bigger and stronger. Failing to get enough rest and sleep can slow down growth and recovery, reduce mental acuity and energy levels and affect the hormone levels. So, set aside a day or two each week for rest.

Diet on Non- Training Day

Your muscles need some rest period in order to absorb the dedicated workout. Also at the same time you should not scarf down the level of carbs your body gained on a working day. Doing so would result in unwanted body fat around the lower back and midsection. Maintain the same level of carb intake even on non- training days and never skip your lean mass meal plan. You will get more number of carbs early in the day at the time of breakfast. So never directly have a brunch when you are off to the gym. Plan out and follow effective meal plans to lose weight fast and promote muscle gain.

Also, this eliminates the unnecessary carbs your body needs at that point of time lowering the fat content. Eat your meals six times a day that supply your body with essential nutrients, proteins and carbs. On workout days, you need 18- 20 calories per pound of body weight and 12- 14 calories per pound of body weight on the rest day. Switching your diet based on the number of days you work and the number of days you rest can be easy if you are really determined to work for your desired body.

Healthy Diet Plan

So plan out your lean muscle diet plan by including the above mentioned nutritional diet foods in your diet plan and boost up your muscle mass strength. I suggest you to have a look at the following diet plan that is followed by most of the expert body builders.

Type of Meal	Timings	Type of foods
Breakfast	7:30 a.m.	1 cup plain cooked oatmeal, 4 large whole eggs, large sliced banana, 1-3 g of HMB (Beta-hydroxy-beta-methylbutyrate)
Mid morning Snack	10:00 a.m.	3-4 slices turkey breast, 2-3 slices whole bread, mustard, lettuce, 2 low fat cheese, A fruit
Lunch	1:00 p.m.	2 cups pasta, 1 cup broccoli, 6 oz. lean ground beef
Midday Snack	3:00 p.m.	2 slices whole wheat bread, ½ avocado, ½ can albacore tuna
Pre- workout	5:00 p.m.	2 slices whole wheat bread, 20 g protein shake (whey or whey/casein) with 3-5 g creatine, 1-3 g HMB, 3-5 g creatine
Post- workout	5:30 p.m.	20-40 g of protein shake(whey or whey/casein) with 3-5 g of creatine, 32 oz. sports drink, 1-3 g HMB, 3-5 g creatine
Dinner	7:30 p.m.	8 oz. chicken breast, 1 cup broccoli, baked sweet potato(large)
Bedtime	10:30 p.m.	1 cup low fat cottage cheese, 2-3 tbsp. peanut butter, 1-3 g HMB

Follow this lean meal plan to gain weight and pack on muscle strength. I hope this article has cleared your senses on what kind of nutrients to be included in your diet along with the necessary training program. Feel free to share your views via the comments section.

119 Comments

TAGS : food to build muscles

119 Comments

oneildavid

September 1, 2013 - 2:19 pm

That’s a pleasant condensed diet set up. would like I had somebody to cook it for me!

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jimmy

May 26, 2014 - 12:49 am

are you sure about beef and tuna????? as I know beef is not available in many parts of india and tuna also…. whynot add more protien source which is easily available rather than these impossible and terrible sources??
plz don’t take it personaly … if your prepared diet plan will easily available then it will be more appereciated

Bipasha Mukherjee

May 27, 2014 - 9:48 am

Reply
Thank you for this helpful suggestion and we will surely try to come up with a diet that includes easily accessible foods.

Major M K Mall

June 5, 2014 - 1:44 pm

Dear Madam,

The information given above is fine ( seems to be simple cut and paste from western health mags/sites) but I believe it would have been nice had you modified it to suit the target readers…

Regards

Manish

Bipasha Mukherjee

June 9, 2014 - 2:35 pm

Reply
Thank you for this amazingly helpful suggestion and we will surely try to follow your guidelines.

Amit Mukherjee

August 10, 2014 - 1:02 am

I need to know that how can i get muscles faster.

Bipasha Mukherjee

August 11, 2014 - 3:47 pm

Reply
Make some changes in your diet, increase the intake of proteins and lean meats, reduce cardio and do full body workouts along with weight lifting, introduce change to your workout routine every 4 weeks, include whey protein to your daily diet.

rajesh

August 17, 2014 - 1:27 pm

is there is any problem to eat 4 whole eggs…(with egg yolk) i heard egg yolk is fat and not good for body buliding…body builders are eating only egg whites..pls clarify me madam

Bipasha Mukherjee

August 18, 2014 - 11:38 am

Reply
Egg yolk is high in cholesterol and therefore bodybuilders tend to stay away form it, but it is also a rich source of Iron, Potassium, Folate, Selenium, Vitamin A, Vitamin E, Vitamin B, Vitamin D, Biotin and Choline. You can always have it in moderation, if you are having 4 eggs daily, have 2 whole eggs and 2 whites.

Ash

August 21, 2014 - 4:15 pm

Hi,
I’m die hard fan of bodybuilding, I’ve gained 74 Kg but during this gain I’ve also gained some unwanted fat on my stomach too. during this gain I’ve used Whey protein and mass gainer with gym exercise. Now I would like to apply complete natural diet for bodybuilding, will the above diet help me to reduce my unwanted fat and gain muscle?
I want my body in muscular shape like professional bodybuilder. I do 1 hr. of workout.
please do let me know, should I go with this schedule? will it help me to achieve my desired goal? please guide.

Bipasha Mukherjee

August 27, 2014 - 10:22 am

Reply
It will help you build muscles but still I would suggest you to get in tough with a professional dietitian who will be able to guide you properly in your efforts.
- Ashish
  
  September 1, 2014 - 5:24 pm
  
  Reply
  Thanks Bipasha,
  but if I want lean muscle size, then what should be my workout? suppose I’m following this diet what kind of wokrout should I follow? does overtraining will cause hair loss? Do I need to keep my workout restricted for 1hr?
  please guide as per bodybuilding perspective.
  - Bipasha Mukherjee
    
    September 1, 2014 - 6:23 pm
    
    Reply
    I think its best to consult with your trainer regarding this, but you need to load up on proteins. You can try protein shakes and have lean meat such as chicken, egg whites, cottage cheese, lentils, etc.

Rick

September 27, 2014 - 4:00 pm

I came to your blog seeing the Indian tag. I was looking for bodybuilding diet with Indian food. and I see avocado, tuna, ground beef, broccoli… where can one get them in the first place . these are available only in metros and that too in only few supermarket. You write good but if you want Indian readers then you have to keep it Indian

Bipasha Mukherjee

September 29, 2014 - 5:01 pm

Reply
Thank you for your invaluable suggestion, we will surely keep it in mind while writing in future.
- Raj
  
  November 10, 2014 - 11:04 pm
  
  Reply
  His comment was valuable but your article wasn’t. Give a suitable diet for Indians.
  - Bipasha Mukherjee
    
    November 11, 2014 - 9:39 am
    
    Reply
    We are providing a free service here, we are not bound to take orders. So please be polite while requesting. As for diet plans, we are a team of writers who are working hard every day to do as much as we can.
    - Riyaz
      
      November 19, 2014 - 7:12 pm
      
      Do not work hard, work with passion

mohanraj

October 1, 2014 - 11:20 am

hellow madam……..my weight5 is 72 kg and my height is 170cm…i done workout regularly last 9 months but my fat is still remained in my body.i didn’t get a perfect body shape.give me some tips and also give diet plan for me…….

Bipasha Mukherjee

October 1, 2014 - 7:06 pm

Reply
You might need to bring some variation in your workouts, try cardio, resistance training and calisthenics. You can follow the 1200 cal diet to lose weight.

Ashish Singh

November 2, 2014 - 4:20 pm

Dear Bipasha M.

I want to ask that my weight is 91 kg, how much protein should i take after workout or in a day.

Bipasha Mukherjee

November 3, 2014 - 10:18 am

Reply
It is best to have 60 to 70 grams of protein per day.

Kunal

November 7, 2014 - 2:31 pm

I dont understand why the blogs name is thefitindian. Which part of the diet you have suggested look Indian? Tuna, avocado, broccoli…Beef…are you kidding me!!!
BTW I liked your writing skill

Bipasha Mukherjee

November 7, 2014 - 6:02 pm

Reply
Thank you Kunal for your helpful suggestions.

Raghavendra

November 15, 2014 - 7:32 pm

Hi,

I workout in the morning at 6;30 AM. And the above stated diet plan doesnot help my schedule. Would you please suggest a diet for early birds like me.

Thanks,
Raghavendra

Bipasha Mukherjee

November 17, 2014 - 10:48 am

Reply
You can have a bowl of oats or sprouted bengal gram 30 minuted before hitting the gym. Have a shake made of bananas, blueberries and flax seeds after you return from workout. Have lunch of 2 chapatis, 1 bowl of boiled vegetables and 200 gms boiled chicken y 12.30 P.M. 1 bowl of green salad in the afternoon and 250 gms of chicken and grilled vegetables from dinner.

Akash

November 22, 2014 - 11:40 pm

If I’m a vegetarian what should I eat instead of chicken and Turkey ??
And what changes should I make in the above diet if workout 2 times a day??

Bipasha Mukherjee

November 24, 2014 - 10:23 am

Reply
You can eat whole grains, lentils, pulses, beans, green peas, milk, tofu, etc.

Ajay

January 4, 2015 - 12:34 am

Thanks for blog but it simply looked like cut and paste from western bodybuilding websites. The kind of diet plan you described looks good in dream as getting all such ingredients in india is difficult and also when you write such things please keep common man in mind. Was looking for diet plan suited to indians. Here is the diet plan which I use

(not forcing anyone to use. Given here just for reference):

6:30 AM: Lemon juice with warm water + Green Tea+ 1 CCM tablet
7:30 AM Cornflakes +Milk, 7 Almonds, 1 orange, 2 eggs white
8:30 AM to 9:30 AM : Workout
10 AM : Whey protein shake, 2 eggs white+ 1 wall nut+ 1 Multivitamin tablet
11:30 AM : 1 fruit
1 pm : Daal (pulse), Sabji+ 4 Chapati, Curd+ Salad (you can replace with chicken)
4 pm: 2 eggs white + 1 fruit + Protein Shake
6 PM: Dark chocklate+ busicuits
8:00 PM: Salad + 500 gm Chicken breast

(* Drink a lot of water)

Bipasha Mukherjee

January 5, 2015 - 11:13 am

Reply
The article you refer to Sir was written a long time ago when the site was just launched, we were picking up pace and the writers had just started writing. We are not claiming it to be perfect, we are still in the process of learning and evolving and trying to make our articles better and more informative. Thank you for sharing the helpful information with us. We are ever grateful to you.

Anonymous

January 10, 2015 - 12:29 am

Hello All!
First of all, I really appreciate your blog Bipasha and thanks for that!! This doesn’t mean that I under value others comments. The only thing that I want to clarify is that – Different people have different body metabolisms, genetics, catch up rate i.e. the body responsive rate towards the exercises and also the exercising habits (this includes the exercises you do and how you do). Therefore, depending upon these factors, your body picks up!
Also, most importantly, I would like to EMPHASIZE on the amount of sleep/rest (which I don’t think was much spoken about). Rest takes a major role while building up one’s body. Therefore, ideally it has to be 3 days of workout (Each day’s sleep would be 7-9/ or 6-8hrs min.) followed with a day’s rest period or 5 days of workout with 2 days off. Selecting a 3 day or a 5 day workout would depend on the intensity of the exercises. Given the Indian scenario, ideally it has to be 3 days workout followed with a day’s rest so that the body gets time to rejuvenate as it takes 72hrs for building new muscle cells and to retain the energy for the next day’s work out.
Finally, it is ideal for all of us to understand that the above mentioned diet plan if backed up with adequate rest, then it’s surely going to have great results!
Thanks to all of you!!

Bipasha Mukherjee

January 14, 2015 - 1:48 pm

Reply
Thank you for all the helpful information.

Toms Jose

January 15, 2015 - 5:55 pm

Hi Bipasha,

I reduced my weight from 79 kg to 74 kg in 5 months by aerobics & gym training. My tummy is reduced, but not that much. Now I have a personal trainer & want to gain muscles. But the trainer says if we increase our food intake( calorie wise), it will have a natural increase on my tummy also.

Can you hike your food intake & build muscles without affecting the waist line? I am uding gym regularly for 45 mts with a personal trainer.
Pl advise.

Bipasha Mukherjee

January 16, 2015 - 1:46 pm

Reply
It is true that you must take protein rich foods along with weight training in order to build muscles, it helps in increasing lean muscle mass, not fat. You can consume eggs, nuts, whey protein, chickpeas, chicken, lentils, cottage cheese, etc to increase your protein intake.

Jai Singh Rathore

January 17, 2015 - 11:53 pm

I’m 19 years old and height is 5.9.When i start doing gym I was 59kg now I’m 67kg but I’m not getting difference in my body sizes. Please suggest me plan which I can easily get in Mumbai.How much day i should workout?

Bipasha Mukherjee

January 19, 2015 - 6:30 pm

Reply
We will soon try to come up with an Indian diet plan for muscle building. Working out for an hour in the gym per day is enough.

Mukund Shekhar

January 19, 2015 - 2:43 pm

Hello,

I was diagnosed with duodenal ulcer & GERD (Acid Reflux) problem last Feb 2014. Since then I on Pantodac 40 MG tablet every day.

I have strictly avoided spicy & junk foods, Changed my sleeping habits & go to gym 5 days a week, Eat 6 small meals. However still somewhere something is wrong. I am loosing weight, Especially in my lower body.

Can you please suggest some south Indian veg/non-veg diet chart for 6 mini meals which can increase my weight at the same time rich in proteins so that I can gain muscle & also keeping in mind the GERD problem.

Thanks in advance!

Thanks & Regards,
Mukund Shekhar

Bipasha Mukherjee

January 19, 2015 - 4:22 pm

Reply
Sorry sir, but we are not professional dietitians who can provide diet charts to address your problem. We would suggest you to get in touch with a professional dietitian who can provide the right diet chart for you.

Jitendra Patel

January 21, 2015 - 11:47 pm

Hi, Madam
This diet plan is some non veg. food, so please write new article for Vegetarians Bodybuilder, it can very helpful for newbie Vegetarian gym members like me which comes from small town where getting hard for proper nutrition adviser..
So please Madam if possible start new artical for veg.diet plan for lean muscle building.
Thanks.

Bipasha Mukherjee

January 22, 2015 - 9:50 am

Reply
We will surely birng out a new article soon that contains Indian vegetarian foods, please bear with us till then.
- Jitendra Patel
  
  January 22, 2015 - 11:30 pm
  
  Reply
  Thanks.. i will wait for that.

swapnil

January 28, 2015 - 12:35 pm

hiii,
is protein shake is complsry . is it harmful to us some brands like musleblaze and isolate.
my weight is 67 kg hieght is 168cm ..how much grams of protein and carbs and fats will works per day .to build muscle .

Bipasha Mukherjee

February 1, 2015 - 6:42 pm

Reply
Protein should be 25-to-50% of your diet, Carbs should make up 30-to-60% of your diet, Fats should make up 10-to-20% of your diet.

Vinod

February 2, 2015 - 1:32 pm

Please correct
pre workout at 5:00 p.m
post workout at 5:30 p.m
That means 30 minutes for workout and you should do workout just after pre-workout food.

Bipasha Mukherjee

February 2, 2015 - 2:46 pm

Reply
We will surely correct it.

Sanjeev

February 3, 2015 - 2:41 pm

Please give a detailed diet for vegetarians. (Cannot have eggs too) for lean muscle gain.

Moreover I work out in the morning usually at 6 am or latest 7 am.

So please give a schedule accordingly.

Bipasha Mukherjee

February 3, 2015 - 2:52 pm

Reply
We will soon come up with an article that will provide information about vegetarian foods or muscle building.
- dharani kumar
  
  July 26, 2015 - 10:57 pm
  
  Reply
  i am interested
- S phadke
  
  October 3, 2015 - 11:49 pm
  
  Reply
  I want to gain muscles mass. I m now 66 need to put up more 12 kgs.. my height is 5.11..I m non-veg. Suggest me diet plan and whch protein to take and how to take it… I was thinking of optimum nutrition serious mass gainer ..So plz help me … Then I will go for lean Muscles and cuts.. Want to get good model body..
  - Bipasha Mukherjee
    
    October 5, 2015 - 10:48 am
    
    Reply
    You can also try whey protein for gaining muscle mass. You can have whey with milk 3 times a day before and after workout and before going to bed at night. You need to have a protein rich diet consisting of chicken, turkey, beans, lentils, soy products, milk and dairy products along with vegetables, whole grains and some fruits.
- S phadke
  
  October 3, 2015 - 11:49 pm
  
  Reply
  I want to gain muscles mass. I m now 66 need to put up more 12 kgs.. my height is 5.11..I m non-veg. Suggest me diet plan and whch protein to take and how to take it… I was thinking of optimum nutrition serious mass gainer ..So plz help me … Then I will go for lean Muscles and cuts.. Want to get good model body..
- sanjoy_bhandary
  
  November 7, 2015 - 7:36 pm
  
  Reply
  Hi….
  I hv been doing iron….bt my muscles are not developing. I wul b gratefull if u suggest me a proper n balanced food chart…………
  Regard………..
  - Bipasha Mukherjee
    
    November 9, 2015 - 11:16 am
    
    Reply
    Sorry, but we are not in a position to provide personalised diet charts at this moment, but you can follow a protein-rich diet to boost lean muscle mass.
- sagar
  
  November 27, 2015 - 4:18 pm
  
  Reply
  i also intersted
anthony

November 11, 2015 - 10:27 am

Reply
i`am interested
- anthony
  
  November 11, 2015 - 10:33 am
  
  Reply
  i want to expound my whole body,but my work-out is not enough.
  please give me easy and simple tip.
  ty.
  - Bipasha Mukherjee
    
    November 12, 2015 - 10:13 am
    
    Reply
    You should include more protein rich foods in your daily diet and have some curd or Greek yoghurt before going to bed.

viky

March 30, 2015 - 3:38 pm

hi thanks for uploading the diet plan for muscle gain. If im working out in the morning around 6 to 8 then what can be the diet plan and is there any substitute for beef. if i get a reply it would be great.

Bipasha Mukherjee

March 30, 2015 - 3:41 pm

Reply
You will need to have a protein and carb-rich snack at least 1 hour before starting the workout and have whey protein shake after completion of the workout. Chicken is a good substitute for beef.
- nk
  
  April 5, 2015 - 10:00 am
  
  Reply
  this diet is on western countries type, is there any indian diet plan for mass and strngth?
  - Bipasha Mukherjee
    
    April 7, 2015 - 9:07 am
    
    Reply
    You can check this link for vegetarian bodybuilding foods http://www.thefitindian.com/best-vegetarian-muscle-building-foods/
- vicky
  
  July 23, 2015 - 10:49 pm
  
  Reply
  hey m vicky.i want to be a professional bodybuilder. but i cant get my muscle properly pump.m also using suplyment but it does not showing any result..so can you please help me out
  - Bipasha Mukherjee
    
    July 25, 2015 - 10:13 am
    
    Reply
    Whey protein is an amazing supplement for body building. You must include proteins in your diet. Also include healthy fats and amino acids.
    - sairam sharma
      
      August 14, 2015 - 10:18 am
      
      hi…thnks fr ur work nd pls add some videos like how to do protein veg shakes… r else some excercises …
    - Bipasha Mukherjee
      
      August 14, 2015 - 10:40 am
      
      Sure, we will try to add videos.

sid

April 11, 2015 - 12:03 am

The website says “the fit Indian” and shows up when you look up “bodybuilding diet Indian food”
What part of the diet is Indian???
½ avocado, ½ can albacore ???
3-4 slices turkey breast, 2-3 ???
lean ground beef?????
These can be found in Jim Stoppani, Lee Labrada articles who are bodybuilding veterans and have studied Bodybuilding. So please come up with something Indian and not just copy from write ups from other studies

Bipasha Mukherjee

April 13, 2015 - 4:04 pm

Reply
Sir, no need to show such an outburst of anger. That article was written when ThefitIndian was a young site. Please forgive our mistakes. You can check this article if you like: http://www.thefitindian.com/best-vegetarian-muscle-building-foods/

debasish

April 12, 2015 - 1:36 pm

hi, i am 21 years old boy , but i am not looking so healthy and i want to create a good fitness. For fitness what types of food be need except milk,non-veg.

Bipasha Mukherjee

April 13, 2015 - 3:34 pm

Reply
You can have high-quality proteins from nuts, lentils, seeds, yogurt, vegetables, fruits, etc.

Suhas

May 11, 2015 - 11:15 pm

i am 171 cm high.with83 kg weight. want loose weight but i am too going to gym for getting body in shape and for building muscles in right place. pls suggest me diet for loosing weight and same time useful for muscles building.

Bipasha Mukherjee

May 12, 2015 - 12:35 pm

Reply
Sorry Suhas, but we are not in a position to provide personalized diet charts. A diet for muscle building should be rich in proteins, carbs and healthy fats, so select the foods that belong to these gorups.
anonymous

June 20, 2015 - 4:23 pm

Reply
Consume high quality proteins,fiber,micro nutrients . reduce ur calorie intake by 25% . consume green tea or other fat burners 20 min pre-workout . use l-glutamine and bcaa if u want to prevent muscle loss to some extent while losing fat.. High rep low weight is an idle workout for shaping.
I am telling in the view of bulking and cutting. What works for me might not work for you.. Each body is different.. You can consult physician if don’t get result
- Bipasha Mukherjee
  
  June 22, 2015 - 5:05 pm
  
  Reply
  Thank you for sharing these vital pieces of information with us.
satis gujjar

July 11, 2015 - 11:26 am

Reply
aap morn me race karne se pahle 1lemon or honey. ko pani ke 200-300 ke sath piye aapko avshyktaanushar body shape banegi

Gaurav

May 14, 2015 - 11:43 am

Hi mam, what should be d ideal diet for those who hav just reduces d weight……..
It should be protien rich or a balanced combo of carb, fat n protein…
Please reply.

Bipasha Mukherjee

May 14, 2015 - 4:30 pm

Reply
Carbohydrates: 45-65% of calories
Fat: 20-35% of calories
Protein: 10-35% of calories

pure muscle x supplement

May 22, 2015 - 7:46 am

Good article! We are linking to this particularly
great post on our site. Keep up the great writing.

Sukamal

June 3, 2015 - 10:30 am

Mam I can’t buy whey protein or anything like protein shake. Can you please provide me natural substitute for pre and post workout? And I also make a run beside my gym. Should i have to get more calorie?

Bipasha Mukherjee

June 13, 2015 - 3:24 pm

Reply
You need to get more protein into your diet. These 2 articles will help you to have an idea of the foods you need to eat http://www.thefitindian.com/8-best-healthy-foods-to-eat-before-and-after-a-workout/ and http://www.thefitindian.com/best-vegetarian-muscle-building-foods/

k.santosh kumar

June 5, 2015 - 3:17 am

The provided information is good but according to the indian condition the diet plan given is not useful so plz kindly considering about indian menu like rice ,dhal , chicken. ect plz prepare a diet chart according to it . It might be quite helpful for us. Thank you……..

Bipasha Mukherjee

June 13, 2015 - 2:34 pm

Reply
You can go through this article to get idea about some vegetarian foods for muscle building http://www.thefitindian.com/best-vegetarian-muscle-building-foods/

Raghuramakrishnan

June 10, 2015 - 7:43 pm

How much is one cup anyone answer? in grams

Bipasha Mukherjee

June 12, 2015 - 11:40 am

Reply
! cup of cooked rice is 195 grams of rice.

ABHISHEK

June 27, 2015 - 12:39 am

Hi i am 28 years old have just started the gym as i work in a hospitality sector my work out timings are around 21.00 to 22.00 hrs can us please suggest a meal plan for Pre and Post work out considering my workout timings.Not asking for a personalized plan just basics which i can follow every day.

Bipasha Mukherjee

June 27, 2015 - 1:32 pm

Reply
You can check this article to get idea about the pre and post workout foods http://www.thefitindian.com/8-best-healthy-foods-to-eat-before-and-after-a-workout/
- ankur
  
  July 1, 2015 - 8:36 pm
  
  Reply
  mam i am 65 kg . i want t increase my weight . and i am vegetarian …
  what should be the best diet plan for me ….
  my gym time is 4.00 pm daily
  - Bipasha Mukherjee
    
    July 2, 2015 - 10:44 am
    
    Reply
    We are coming up with a 2000 cal diet soon, you can follow that diet.

kentan bearing

July 15, 2015 - 10:49 am

I will follow this instruction with content with regular basis

Ajinkya

July 26, 2015 - 9:55 am

Hi there,
I am 21 yr old, I have been practising MMA along with the weight training I am looking out for lean muscles gain for my modelling assignments…could you pls help me with Veg diet schedule ??

Bipasha Mukherjee

July 27, 2015 - 10:45 am

Reply
Sorry, but we are not in a position to provide personalized diets. But you should include proteins in your diet in order to develop lean muscles.

inzavul

August 21, 2015 - 5:42 pm

hi,i am inzu 20 years old and my weight is around 50 what kind of diet i have to take to increase weight and to gain muscles in few months. plzzzzzzz help me!!!!!!!

Bipasha Mukherjee

August 22, 2015 - 10:50 am

Reply
You must include more proteins in your diet like chicken, eggs, beans, legumes, lentils, dairy products along with complex carbs. You must also do rigorous weight training in order to build muscles.

Vardan

September 5, 2015 - 10:30 pm

Can you please upload the vegitarian fiet plan for lean body

Bipasha Mukherjee

September 7, 2015 - 10:54 am

Reply
A generalized diet plan is not suitable for all, therefore, we have suggested the foods that can be included in the daily diet as per an individual’s nutrition requirements.

deepti

September 11, 2015 - 6:14 pm

I m 18 year old girl aving weght 44 kg so suggest me a,healthy diet I m vegetarion

Bipasha Mukherjee

September 14, 2015 - 5:06 pm

Reply
Plase let us know your age, gender and height so that we can guide you properly.

Deep Singh

September 26, 2015 - 3:18 pm

hello,
My name is Deep
Age – 26
Height – 5’6 or 175cm
Weight – 69
i want to build my muscle as a body builder, so can you please send me the full details of vegetarian diet and about workouts and about whey protein which is not harmful for body.

Bipasha Mukherjee

September 28, 2015 - 10:17 am

Reply
Sorry Deep, but we are not in a position to provide personalized diet and exercises charts. You can check out this article to know the best vegetarian foods for muscle building http://www.thefitindian.com/best-vegetarian-muscle-building-foods/ As for exercises, you need to concentrate more on weight training. Its best to workout under the guidance of a professional trainer in you are trying to build muscles.

Arijit Banerjee

November 26, 2015 - 11:31 am

hi, I’m Arijit
Age – 25
male
want to gain some weight , but not want to gain Fat

help me….

Bipasha Mukherjee

November 27, 2015 - 9:57 am

Reply
You can check out this article to know the healthy foods and exercises to gain weight http://www.thefitindian.com/how-to-gain-healthy-weight-with-foods-and-exercises/

tanmoy halder

November 29, 2015 - 1:07 pm

hello, i m tanmoy, boy, age of age 18, height 5″9′,weight 78 kgs. mam I’m doing exercise for build up mascule, and lean mass for bodybuilding. I’m also done bangasree selection round. but due to my belly fat I’m so much depressed. can u suggest me how can I bulk up mascules and size? and what exactly needed in my meals, pls pls suggest me.

Bipasha Mukherjee

November 30, 2015 - 10:14 am

Reply
Do more of abdominal workouts like crunches and plank variations. Add more proteins like chicken, turkey, egg whites, beans, lentils and dairy products in your diet.

Vigneshwar

November 29, 2015 - 11:44 pm

Hey hi!, the article was helpful!.. But i have a question and i am seeking for some guidance..
I have just entered my 1st year of college. I am 17 years old. From my young age i am lean. I tried all to gain muscles but in failure. I am not weak and i am strong enough but my appearence looks to be dull.. Even though i am doing out my own work outs in gym to gain some muscles but i am not fulfilled in that… It would be nice if you could suggest me some tips and a food schedule for me. Thankyou..

Bipasha Mukherjee

November 30, 2015 - 9:52 am

Reply
There is not need to any strict diet plan but just increase the amount of proteins in your diet to bulk up on muscles.
Arpit

April 2, 2016 - 9:35 pm

Reply
All you need 2 do is… after the workout … eat healthy containing protein and carbo in your diet… you ‘ll get the best result in a month..

rohit

December 10, 2015 - 2:36 pm

mam, after my high intensity workout. .I got a small hang over on my brain. so its difficult to concentrate on my studies. .then I use bcaa, glutamine, L-Arginine, creatine powders to get charge. .but some of the article says that this products are totally waste of money..after using this products I feel a small stress on my kidney at ni8..some articles says it increase sum nitric oxide.so its harm to kidney.mam advice me a gud guidance. .pls..

Bipasha Mukherjee

December 11, 2015 - 10:05 am

Reply
I think you should change the timings of your workout, don’t keep your studies schedule immediately after your workout sessions. Give your body some time to cool down. Drink plenty of water and enjoy a chocolate milk shake. I don’t think you need to take those supplements.

Rohan Arora

December 13, 2015 - 11:27 pm

Great article and nicely explained.
Gaining muscle isn’t that difficult, a calorie surplus with clean foods, high intensity workout with compound movements and 8-10 hours of sleep is all that is required.

kush

December 25, 2015 - 5:33 pm

Does eating ghee in chapatis prevent from muscle building.. i mean it gives extra fat or not ??

Amith Kumar

December 30, 2015 - 12:51 pm

Hello,

The article was indeed helpful ,am 22 year old , fit , but, i want to increase my muscle build attain proper muscular shape, and i have been hitting the gym for the past 6 months but due to my less protein intake the results are i see are very slow..My workout routine is going good but i am unable to keep up with my diet due to my daily job routine.Will be it possible for you to suggest me some easily accessible high protein packed food through which i can fulfill my daily protein requirement.

Rohit Sharda

January 5, 2016 - 7:08 pm

Hi, i am 33 divorced and a commercial photographer by profession. @ 23-30 yrs of age, i had a quite a well-maintained beach body physique weighing 74kgs, over few years i had meet few accidents, went through mental stress, Alcoholic and also been on mild consumption of psychedelic stuffs, you know what i mean, which have kept me away from work outs and indisciplined diet and sleeping patterns which caused me 10 kgs straight loss in body. however i have managed to come back on track with regular meals but not in a diet form & work out n sleeping patterns are still irregular. i have lost the motivation to start all over again, i still maintain a good frame of body and a very low beer belly. what shall i do? i am highly disappointed but wish to get back to a new personality.

Sid

February 20, 2016 - 7:59 am

Nice post thank you ma’am. I have some confusion. I am doing gym from last one year and I am taking whey protein from last one month. Many people told me please don’t take protine without nutrition’s guidance. They told me protine powder will affect your kidney. So, I am not taking a protine. But one thing I am marked. That is my body my biceps become loose. So my question is if I will stop to take a whey protein then what will be side effects. And is it mandatory to take a protine powder. Please give me answer because I am so confused. Thanks a lot from Sid.

Shivam

February 20, 2016 - 2:08 pm

Mam,I want the exercises for gaining of muscles.

Ashish Kumar

April 8, 2016 - 8:43 pm

I joined jym before 6 months, but due to less muscles i am not getting any changes in my body… Im so sad about it…

Please recommend me a good muscle gaining supplement that that can bring changes in a week… Please help me…???

Nishant

June 1, 2016 - 12:54 am

Hey Bipasha,

I have been regular at the gym for over a year now. My problem is, I can’t consume dairy and egg, I’m also allergic to whey protein and most of the supplements. So do you have a diet for me(mass gaining).
Oh also I do morning workouts.

Many Thanks.

Rupesh jaiswar

June 3, 2016 - 11:33 pm

Hi .mam
I m 19 ,.lean (actually thin) guy .height- 5.9 .weight – 57 kgs
I wanna gain muscles so can u plz help me ,I am a hostel guy so

srk

June 24, 2016 - 6:15 am

except suppliment i try all this for 1 and half month. but i still look a thin thin and super thin

riyaz

January 24, 2017 - 5:18 pm

hi..,
MY SELF RIYAZ AM STUDENT(age 21), am also join gym .
i have doubt about beetroot juice consuming.for efficiency workout
1.when i drink beetroot juice before or after workout and how much.
plz suggest me which is better way

oneildavid

September 1, 2013 - 2:19 pm

That’s a pleasant condensed diet set up. would like I had somebody to cook it for me!
Pingback: 8 Best Health and Beauty Benefits of Dark Chocolate
jimmy

May 26, 2014 - 12:49 am

are you sure about beef and tuna????? as I know beef is not available in many parts of india and tuna also…. whynot add more protien source which is easily available rather than these impossible and terrible sources??
plz don’t take it personaly … if your prepared diet plan will easily available then it will be more appereciated
- Bipasha Mukherjee
  
  May 27, 2014 - 9:48 am
  
  Thank you for this helpful suggestion and we will surely try to come up with a diet that includes easily accessible foods.
Major M K Mall

June 5, 2014 - 1:44 pm

Dear Madam,

The information given above is fine ( seems to be simple cut and paste from western health mags/sites) but I believe it would have been nice had you modified it to suit the target readers…

Regards

Manish
- Bipasha Mukherjee
  
  June 9, 2014 - 2:35 pm
  
  Thank you for this amazingly helpful suggestion and we will surely try to follow your guidelines.
Amit Mukherjee

August 10, 2014 - 1:02 am

I need to know that how can i get muscles faster.
- Bipasha Mukherjee
  
  August 11, 2014 - 3:47 pm
  
  Make some changes in your diet, increase the intake of proteins and lean meats, reduce cardio and do full body workouts along with weight lifting, introduce change to your workout routine every 4 weeks, include whey protein to your daily diet.
rajesh

August 17, 2014 - 1:27 pm

is there is any problem to eat 4 whole eggs…(with egg yolk) i heard egg yolk is fat and not good for body buliding…body builders are eating only egg whites..pls clarify me madam
- Bipasha Mukherjee
  
  August 18, 2014 - 11:38 am
  
  Egg yolk is high in cholesterol and therefore bodybuilders tend to stay away form it, but it is also a rich source of Iron, Potassium, Folate, Selenium, Vitamin A, Vitamin E, Vitamin B, Vitamin D, Biotin and Choline. You can always have it in moderation, if you are having 4 eggs daily, have 2 whole eggs and 2 whites.
Ash

August 21, 2014 - 4:15 pm

Hi,
I’m die hard fan of bodybuilding, I’ve gained 74 Kg but during this gain I’ve also gained some unwanted fat on my stomach too. during this gain I’ve used Whey protein and mass gainer with gym exercise. Now I would like to apply complete natural diet for bodybuilding, will the above diet help me to reduce my unwanted fat and gain muscle?
I want my body in muscular shape like professional bodybuilder. I do 1 hr. of workout.
please do let me know, should I go with this schedule? will it help me to achieve my desired goal? please guide.
- Bipasha Mukherjee
  
  August 27, 2014 - 10:22 am
  
  It will help you build muscles but still I would suggest you to get in tough with a professional dietitian who will be able to guide you properly in your efforts.
  - Ashish
    
    September 1, 2014 - 5:24 pm
    
    Thanks Bipasha,
    but if I want lean muscle size, then what should be my workout? suppose I’m following this diet what kind of wokrout should I follow? does overtraining will cause hair loss? Do I need to keep my workout restricted for 1hr?
    please guide as per bodybuilding perspective.
    - Bipasha Mukherjee
      
      September 1, 2014 - 6:23 pm
      
      I think its best to consult with your trainer regarding this, but you need to load up on proteins. You can try protein shakes and have lean meat such as chicken, egg whites, cottage cheese, lentils, etc.
Rick

September 27, 2014 - 4:00 pm

I came to your blog seeing the Indian tag. I was looking for bodybuilding diet with Indian food. and I see avocado, tuna, ground beef, broccoli… where can one get them in the first place . these are available only in metros and that too in only few supermarket. You write good but if you want Indian readers then you have to keep it Indian
- Bipasha Mukherjee
  
  September 29, 2014 - 5:01 pm
  
  Thank you for your invaluable suggestion, we will surely keep it in mind while writing in future.
  - Raj
    
    November 10, 2014 - 11:04 pm
    
    His comment was valuable but your article wasn’t. Give a suitable diet for Indians.
    - Bipasha Mukherjee
      
      November 11, 2014 - 9:39 am
      
      We are providing a free service here, we are not bound to take orders. So please be polite while requesting. As for diet plans, we are a team of writers who are working hard every day to do as much as we can.
      - Riyaz
        
        November 19, 2014 - 7:12 pm
        
        Do not work hard, work with passion
mohanraj

October 1, 2014 - 11:20 am

hellow madam……..my weight5 is 72 kg and my height is 170cm…i done workout regularly last 9 months but my fat is still remained in my body.i didn’t get a perfect body shape.give me some tips and also give diet plan for me…….
- Bipasha Mukherjee
  
  October 1, 2014 - 7:06 pm
  
  You might need to bring some variation in your workouts, try cardio, resistance training and calisthenics. You can follow the 1200 cal diet to lose weight.
Ashish Singh

November 2, 2014 - 4:20 pm

Dear Bipasha M.

I want to ask that my weight is 91 kg, how much protein should i take after workout or in a day.
- Bipasha Mukherjee
  
  November 3, 2014 - 10:18 am
  
  It is best to have 60 to 70 grams of protein per day.
Kunal

November 7, 2014 - 2:31 pm

I dont understand why the blogs name is thefitindian. Which part of the diet you have suggested look Indian? Tuna, avocado, broccoli…Beef…are you kidding me!!!
BTW I liked your writing skill
- Bipasha Mukherjee
  
  November 7, 2014 - 6:02 pm
  
  Thank you Kunal for your helpful suggestions.
Raghavendra

November 15, 2014 - 7:32 pm

Hi,

I workout in the morning at 6;30 AM. And the above stated diet plan doesnot help my schedule. Would you please suggest a diet for early birds like me.

Thanks,
Raghavendra
- Bipasha Mukherjee
  
  November 17, 2014 - 10:48 am
  
  You can have a bowl of oats or sprouted bengal gram 30 minuted before hitting the gym. Have a shake made of bananas, blueberries and flax seeds after you return from workout. Have lunch of 2 chapatis, 1 bowl of boiled vegetables and 200 gms boiled chicken y 12.30 P.M. 1 bowl of green salad in the afternoon and 250 gms of chicken and grilled vegetables from dinner.
Akash

November 22, 2014 - 11:40 pm

If I’m a vegetarian what should I eat instead of chicken and Turkey ??
And what changes should I make in the above diet if workout 2 times a day??
- Bipasha Mukherjee
  
  November 24, 2014 - 10:23 am
  
  You can eat whole grains, lentils, pulses, beans, green peas, milk, tofu, etc.
Ajay

January 4, 2015 - 12:34 am

Thanks for blog but it simply looked like cut and paste from western bodybuilding websites. The kind of diet plan you described looks good in dream as getting all such ingredients in india is difficult and also when you write such things please keep common man in mind. Was looking for diet plan suited to indians. Here is the diet plan which I use

(not forcing anyone to use. Given here just for reference):

6:30 AM: Lemon juice with warm water + Green Tea+ 1 CCM tablet
7:30 AM Cornflakes +Milk, 7 Almonds, 1 orange, 2 eggs white
8:30 AM to 9:30 AM : Workout
10 AM : Whey protein shake, 2 eggs white+ 1 wall nut+ 1 Multivitamin tablet
11:30 AM : 1 fruit
1 pm : Daal (pulse), Sabji+ 4 Chapati, Curd+ Salad (you can replace with chicken)
4 pm: 2 eggs white + 1 fruit + Protein Shake
6 PM: Dark chocklate+ busicuits
8:00 PM: Salad + 500 gm Chicken breast

(* Drink a lot of water)
- Bipasha Mukherjee
  
  January 5, 2015 - 11:13 am
  
  The article you refer to Sir was written a long time ago when the site was just launched, we were picking up pace and the writers had just started writing. We are not claiming it to be perfect, we are still in the process of learning and evolving and trying to make our articles better and more informative. Thank you for sharing the helpful information with us. We are ever grateful to you.
Anonymous

January 10, 2015 - 12:29 am

Hello All!
First of all, I really appreciate your blog Bipasha and thanks for that!! This doesn’t mean that I under value others comments. The only thing that I want to clarify is that – Different people have different body metabolisms, genetics, catch up rate i.e. the body responsive rate towards the exercises and also the exercising habits (this includes the exercises you do and how you do). Therefore, depending upon these factors, your body picks up!
Also, most importantly, I would like to EMPHASIZE on the amount of sleep/rest (which I don’t think was much spoken about). Rest takes a major role while building up one’s body. Therefore, ideally it has to be 3 days of workout (Each day’s sleep would be 7-9/ or 6-8hrs min.) followed with a day’s rest period or 5 days of workout with 2 days off. Selecting a 3 day or a 5 day workout would depend on the intensity of the exercises. Given the Indian scenario, ideally it has to be 3 days workout followed with a day’s rest so that the body gets time to rejuvenate as it takes 72hrs for building new muscle cells and to retain the energy for the next day’s work out.
Finally, it is ideal for all of us to understand that the above mentioned diet plan if backed up with adequate rest, then it’s surely going to have great results!
Thanks to all of you!!
- Bipasha Mukherjee
  
  January 14, 2015 - 1:48 pm
  
  Thank you for all the helpful information.
Toms Jose

January 15, 2015 - 5:55 pm

Hi Bipasha,

I reduced my weight from 79 kg to 74 kg in 5 months by aerobics & gym training. My tummy is reduced, but not that much. Now I have a personal trainer & want to gain muscles. But the trainer says if we increase our food intake( calorie wise), it will have a natural increase on my tummy also.

Can you hike your food intake & build muscles without affecting the waist line? I am uding gym regularly for 45 mts with a personal trainer.
Pl advise.
- Bipasha Mukherjee
  
  January 16, 2015 - 1:46 pm
  
  It is true that you must take protein rich foods along with weight training in order to build muscles, it helps in increasing lean muscle mass, not fat. You can consume eggs, nuts, whey protein, chickpeas, chicken, lentils, cottage cheese, etc to increase your protein intake.
Jai Singh Rathore

January 17, 2015 - 11:53 pm

I’m 19 years old and height is 5.9.When i start doing gym I was 59kg now I’m 67kg but I’m not getting difference in my body sizes. Please suggest me plan which I can easily get in Mumbai.How much day i should workout?
- Bipasha Mukherjee
  
  January 19, 2015 - 6:30 pm
  
  We will soon try to come up with an Indian diet plan for muscle building. Working out for an hour in the gym per day is enough.
Mukund Shekhar

January 19, 2015 - 2:43 pm

Hello,

I was diagnosed with duodenal ulcer & GERD (Acid Reflux) problem last Feb 2014. Since then I on Pantodac 40 MG tablet every day.

I have strictly avoided spicy & junk foods, Changed my sleeping habits & go to gym 5 days a week, Eat 6 small meals. However still somewhere something is wrong. I am loosing weight, Especially in my lower body.

Can you please suggest some south Indian veg/non-veg diet chart for 6 mini meals which can increase my weight at the same time rich in proteins so that I can gain muscle & also keeping in mind the GERD problem.

Thanks in advance!

Thanks & Regards,
Mukund Shekhar
- Bipasha Mukherjee
  
  January 19, 2015 - 4:22 pm
  
  Sorry sir, but we are not professional dietitians who can provide diet charts to address your problem. We would suggest you to get in touch with a professional dietitian who can provide the right diet chart for you.
Jitendra Patel

January 21, 2015 - 11:47 pm

Hi, Madam
This diet plan is some non veg. food, so please write new article for Vegetarians Bodybuilder, it can very helpful for newbie Vegetarian gym members like me which comes from small town where getting hard for proper nutrition adviser..
So please Madam if possible start new artical for veg.diet plan for lean muscle building.
Thanks.
- Bipasha Mukherjee
  
  January 22, 2015 - 9:50 am
  
  We will surely birng out a new article soon that contains Indian vegetarian foods, please bear with us till then.
  - Jitendra Patel
    
    January 22, 2015 - 11:30 pm
    
    Thanks.. i will wait for that.
swapnil

January 28, 2015 - 12:35 pm

hiii,
is protein shake is complsry . is it harmful to us some brands like musleblaze and isolate.
my weight is 67 kg hieght is 168cm ..how much grams of protein and carbs and fats will works per day .to build muscle .
- Bipasha Mukherjee
  
  February 1, 2015 - 6:42 pm
  
  Protein should be 25-to-50% of your diet, Carbs should make up 30-to-60% of your diet, Fats should make up 10-to-20% of your diet.
Vinod

February 2, 2015 - 1:32 pm

Please correct
pre workout at 5:00 p.m
post workout at 5:30 p.m
That means 30 minutes for workout and you should do workout just after pre-workout food.
- Bipasha Mukherjee
  
  February 2, 2015 - 2:46 pm
  
  We will surely correct it.
Sanjeev

February 3, 2015 - 2:41 pm

Please give a detailed diet for vegetarians. (Cannot have eggs too) for lean muscle gain.

Moreover I work out in the morning usually at 6 am or latest 7 am.

So please give a schedule accordingly.
- Bipasha Mukherjee
  
  February 3, 2015 - 2:52 pm
  
  We will soon come up with an article that will provide information about vegetarian foods or muscle building.
  - dharani kumar
    
    July 26, 2015 - 10:57 pm
    
    i am interested
  - S phadke
    
    October 3, 2015 - 11:49 pm
    
    I want to gain muscles mass. I m now 66 need to put up more 12 kgs.. my height is 5.11..I m non-veg. Suggest me diet plan and whch protein to take and how to take it… I was thinking of optimum nutrition serious mass gainer ..So plz help me … Then I will go for lean Muscles and cuts.. Want to get good model body..
    - Bipasha Mukherjee
      
      October 5, 2015 - 10:48 am
      
      You can also try whey protein for gaining muscle mass. You can have whey with milk 3 times a day before and after workout and before going to bed at night. You need to have a protein rich diet consisting of chicken, turkey, beans, lentils, soy products, milk and dairy products along with vegetables, whole grains and some fruits.
  - S phadke
    
    October 3, 2015 - 11:49 pm
    
    I want to gain muscles mass. I m now 66 need to put up more 12 kgs.. my height is 5.11..I m non-veg. Suggest me diet plan and whch protein to take and how to take it… I was thinking of optimum nutrition serious mass gainer ..So plz help me … Then I will go for lean Muscles and cuts.. Want to get good model body..
  - sanjoy_bhandary
    
    November 7, 2015 - 7:36 pm
    
    Hi….
    I hv been doing iron….bt my muscles are not developing. I wul b gratefull if u suggest me a proper n balanced food chart…………
    Regard………..
    - Bipasha Mukherjee
      
      November 9, 2015 - 11:16 am
      
      Sorry, but we are not in a position to provide personalised diet charts at this moment, but you can follow a protein-rich diet to boost lean muscle mass.
  - sagar
    
    November 27, 2015 - 4:18 pm
    
    i also intersted
- anthony
  
  November 11, 2015 - 10:27 am
  
  i`am interested
  - anthony
    
    November 11, 2015 - 10:33 am
    
    i want to expound my whole body,but my work-out is not enough.
    please give me easy and simple tip.
    ty.
    - Bipasha Mukherjee
      
      November 12, 2015 - 10:13 am
      
      You should include more protein rich foods in your daily diet and have some curd or Greek yoghurt before going to bed.
viky

March 30, 2015 - 3:38 pm

hi thanks for uploading the diet plan for muscle gain. If im working out in the morning around 6 to 8 then what can be the diet plan and is there any substitute for beef. if i get a reply it would be great.
- Bipasha Mukherjee
  
  March 30, 2015 - 3:41 pm
  
  You will need to have a protein and carb-rich snack at least 1 hour before starting the workout and have whey protein shake after completion of the workout. Chicken is a good substitute for beef.
  - nk
    
    April 5, 2015 - 10:00 am
    
    this diet is on western countries type, is there any indian diet plan for mass and strngth?
    - Bipasha Mukherjee
      
      April 7, 2015 - 9:07 am
      
      You can check this link for vegetarian bodybuilding foods http://www.thefitindian.com/best-vegetarian-muscle-building-foods/
  - vicky
    
    July 23, 2015 - 10:49 pm
    
    hey m vicky.i want to be a professional bodybuilder. but i cant get my muscle properly pump.m also using suplyment but it does not showing any result..so can you please help me out
    - Bipasha Mukherjee
      
      July 25, 2015 - 10:13 am
      
      Whey protein is an amazing supplement for body building. You must include proteins in your diet. Also include healthy fats and amino acids.
      - sairam sharma
        
        August 14, 2015 - 10:18 am
        
        hi…thnks fr ur work nd pls add some videos like how to do protein veg shakes… r else some excercises …
      - Bipasha Mukherjee
        
        August 14, 2015 - 10:40 am
        
        Sure, we will try to add videos.
sid

April 11, 2015 - 12:03 am

The website says “the fit Indian” and shows up when you look up “bodybuilding diet Indian food”
What part of the diet is Indian???
½ avocado, ½ can albacore ???
3-4 slices turkey breast, 2-3 ???
lean ground beef?????
These can be found in Jim Stoppani, Lee Labrada articles who are bodybuilding veterans and have studied Bodybuilding. So please come up with something Indian and not just copy from write ups from other studies
- Bipasha Mukherjee
  
  April 13, 2015 - 4:04 pm
  
  Sir, no need to show such an outburst of anger. That article was written when ThefitIndian was a young site. Please forgive our mistakes. You can check this article if you like: http://www.thefitindian.com/best-vegetarian-muscle-building-foods/
debasish

April 12, 2015 - 1:36 pm

hi, i am 21 years old boy , but i am not looking so healthy and i want to create a good fitness. For fitness what types of food be need except milk,non-veg.
- Bipasha Mukherjee
  
  April 13, 2015 - 3:34 pm
  
  You can have high-quality proteins from nuts, lentils, seeds, yogurt, vegetables, fruits, etc.
Suhas

May 11, 2015 - 11:15 pm

i am 171 cm high.with83 kg weight. want loose weight but i am too going to gym for getting body in shape and for building muscles in right place. pls suggest me diet for loosing weight and same time useful for muscles building.
- Bipasha Mukherjee
  
  May 12, 2015 - 12:35 pm
  
  Sorry Suhas, but we are not in a position to provide personalized diet charts. A diet for muscle building should be rich in proteins, carbs and healthy fats, so select the foods that belong to these gorups.
- anonymous
  
  June 20, 2015 - 4:23 pm
  
  Consume high quality proteins,fiber,micro nutrients . reduce ur calorie intake by 25% . consume green tea or other fat burners 20 min pre-workout . use l-glutamine and bcaa if u want to prevent muscle loss to some extent while losing fat.. High rep low weight is an idle workout for shaping.
  I am telling in the view of bulking and cutting. What works for me might not work for you.. Each body is different.. You can consult physician if don’t get result
  - Bipasha Mukherjee
    
    June 22, 2015 - 5:05 pm
    
    Thank you for sharing these vital pieces of information with us.
- satis gujjar
  
  July 11, 2015 - 11:26 am
  
  aap morn me race karne se pahle 1lemon or honey. ko pani ke 200-300 ke sath piye aapko avshyktaanushar body shape banegi
Gaurav

May 14, 2015 - 11:43 am

Hi mam, what should be d ideal diet for those who hav just reduces d weight……..
It should be protien rich or a balanced combo of carb, fat n protein…
Please reply.
- Bipasha Mukherjee
  
  May 14, 2015 - 4:30 pm
  
  Carbohydrates: 45-65% of calories
  Fat: 20-35% of calories
  Protein: 10-35% of calories
pure muscle x supplement

May 22, 2015 - 7:46 am

Good article! We are linking to this particularly
great post on our site. Keep up the great writing.
Sukamal

June 3, 2015 - 10:30 am

Mam I can’t buy whey protein or anything like protein shake. Can you please provide me natural substitute for pre and post workout? And I also make a run beside my gym. Should i have to get more calorie?
- Bipasha Mukherjee
  
  June 13, 2015 - 3:24 pm
  
  You need to get more protein into your diet. These 2 articles will help you to have an idea of the foods you need to eat http://www.thefitindian.com/8-best-healthy-foods-to-eat-before-and-after-a-workout/ and http://www.thefitindian.com/best-vegetarian-muscle-building-foods/
k.santosh kumar

June 5, 2015 - 3:17 am

The provided information is good but according to the indian condition the diet plan given is not useful so plz kindly considering about indian menu like rice ,dhal , chicken. ect plz prepare a diet chart according to it . It might be quite helpful for us. Thank you……..
- Bipasha Mukherjee
  
  June 13, 2015 - 2:34 pm
  
  You can go through this article to get idea about some vegetarian foods for muscle building http://www.thefitindian.com/best-vegetarian-muscle-building-foods/
Raghuramakrishnan

June 10, 2015 - 7:43 pm

How much is one cup anyone answer? in grams
- Bipasha Mukherjee
  
  June 12, 2015 - 11:40 am
  
  ! cup of cooked rice is 195 grams of rice.
ABHISHEK

June 27, 2015 - 12:39 am

Hi i am 28 years old have just started the gym as i work in a hospitality sector my work out timings are around 21.00 to 22.00 hrs can us please suggest a meal plan for Pre and Post work out considering my workout timings.Not asking for a personalized plan just basics which i can follow every day.
- Bipasha Mukherjee
  
  June 27, 2015 - 1:32 pm
  
  You can check this article to get idea about the pre and post workout foods http://www.thefitindian.com/8-best-healthy-foods-to-eat-before-and-after-a-workout/
  - ankur
    
    July 1, 2015 - 8:36 pm
    
    mam i am 65 kg . i want t increase my weight . and i am vegetarian …
    what should be the best diet plan for me ….
    my gym time is 4.00 pm daily
    - Bipasha Mukherjee
      
      July 2, 2015 - 10:44 am
      
      We are coming up with a 2000 cal diet soon, you can follow that diet.
kentan bearing

July 15, 2015 - 10:49 am

I will follow this instruction with content with regular basis
Ajinkya

July 26, 2015 - 9:55 am

Hi there,
I am 21 yr old, I have been practising MMA along with the weight training I am looking out for lean muscles gain for my modelling assignments…could you pls help me with Veg diet schedule ??
- Bipasha Mukherjee
  
  July 27, 2015 - 10:45 am
  
  Sorry, but we are not in a position to provide personalized diets. But you should include proteins in your diet in order to develop lean muscles.
inzavul

August 21, 2015 - 5:42 pm

hi,i am inzu 20 years old and my weight is around 50 what kind of diet i have to take to increase weight and to gain muscles in few months. plzzzzzzz help me!!!!!!!
- Bipasha Mukherjee
  
  August 22, 2015 - 10:50 am
  
  You must include more proteins in your diet like chicken, eggs, beans, legumes, lentils, dairy products along with complex carbs. You must also do rigorous weight training in order to build muscles.
Vardan

September 5, 2015 - 10:30 pm

Can you please upload the vegitarian fiet plan for lean body
- Bipasha Mukherjee
  
  September 7, 2015 - 10:54 am
  
  A generalized diet plan is not suitable for all, therefore, we have suggested the foods that can be included in the daily diet as per an individual’s nutrition requirements.
deepti

September 11, 2015 - 6:14 pm

I m 18 year old girl aving weght 44 kg so suggest me a,healthy diet I m vegetarion
- Bipasha Mukherjee
  
  September 14, 2015 - 5:06 pm
  
  Plase let us know your age, gender and height so that we can guide you properly.
Deep Singh

September 26, 2015 - 3:18 pm

hello,
My name is Deep
Age – 26
Height – 5’6 or 175cm
Weight – 69
i want to build my muscle as a body builder, so can you please send me the full details of vegetarian diet and about workouts and about whey protein which is not harmful for body.
- Bipasha Mukherjee
  
  September 28, 2015 - 10:17 am
  
  Sorry Deep, but we are not in a position to provide personalized diet and exercises charts. You can check out this article to know the best vegetarian foods for muscle building http://www.thefitindian.com/best-vegetarian-muscle-building-foods/ As for exercises, you need to concentrate more on weight training. Its best to workout under the guidance of a professional trainer in you are trying to build muscles.
Arijit Banerjee

November 26, 2015 - 11:31 am

hi, I’m Arijit
Age – 25
male
want to gain some weight , but not want to gain Fat

help me….
- Bipasha Mukherjee
  
  November 27, 2015 - 9:57 am
  
  You can check out this article to know the healthy foods and exercises to gain weight http://www.thefitindian.com/how-to-gain-healthy-weight-with-foods-and-exercises/
tanmoy halder

November 29, 2015 - 1:07 pm

hello, i m tanmoy, boy, age of age 18, height 5″9′,weight 78 kgs. mam I’m doing exercise for build up mascule, and lean mass for bodybuilding. I’m also done bangasree selection round. but due to my belly fat I’m so much depressed. can u suggest me how can I bulk up mascules and size? and what exactly needed in my meals, pls pls suggest me.
- Bipasha Mukherjee
  
  November 30, 2015 - 10:14 am
  
  Do more of abdominal workouts like crunches and plank variations. Add more proteins like chicken, turkey, egg whites, beans, lentils and dairy products in your diet.
Vigneshwar

November 29, 2015 - 11:44 pm

Hey hi!, the article was helpful!.. But i have a question and i am seeking for some guidance..
I have just entered my 1st year of college. I am 17 years old. From my young age i am lean. I tried all to gain muscles but in failure. I am not weak and i am strong enough but my appearence looks to be dull.. Even though i am doing out my own work outs in gym to gain some muscles but i am not fulfilled in that… It would be nice if you could suggest me some tips and a food schedule for me. Thankyou..
- Bipasha Mukherjee
  
  November 30, 2015 - 9:52 am
  
  There is not need to any strict diet plan but just increase the amount of proteins in your diet to bulk up on muscles.
- Arpit
  
  April 2, 2016 - 9:35 pm
  
  All you need 2 do is… after the workout … eat healthy containing protein and carbo in your diet… you ‘ll get the best result in a month..
rohit

December 10, 2015 - 2:36 pm

mam, after my high intensity workout. .I got a small hang over on my brain. so its difficult to concentrate on my studies. .then I use bcaa, glutamine, L-Arginine, creatine powders to get charge. .but some of the article says that this products are totally waste of money..after using this products I feel a small stress on my kidney at ni8..some articles says it increase sum nitric oxide.so its harm to kidney.mam advice me a gud guidance. .pls..
- Bipasha Mukherjee
  
  December 11, 2015 - 10:05 am
  
  I think you should change the timings of your workout, don’t keep your studies schedule immediately after your workout sessions. Give your body some time to cool down. Drink plenty of water and enjoy a chocolate milk shake. I don’t think you need to take those supplements.
Rohan Arora

December 13, 2015 - 11:27 pm

Great article and nicely explained.
Gaining muscle isn’t that difficult, a calorie surplus with clean foods, high intensity workout with compound movements and 8-10 hours of sleep is all that is required.
kush

December 25, 2015 - 5:33 pm

Does eating ghee in chapatis prevent from muscle building.. i mean it gives extra fat or not ??
Amith Kumar

December 30, 2015 - 12:51 pm

Hello,

The article was indeed helpful ,am 22 year old , fit , but, i want to increase my muscle build attain proper muscular shape, and i have been hitting the gym for the past 6 months but due to my less protein intake the results are i see are very slow..My workout routine is going good but i am unable to keep up with my diet due to my daily job routine.Will be it possible for you to suggest me some easily accessible high protein packed food through which i can fulfill my daily protein requirement.
Rohit Sharda

January 5, 2016 - 7:08 pm

Hi, i am 33 divorced and a commercial photographer by profession. @ 23-30 yrs of age, i had a quite a well-maintained beach body physique weighing 74kgs, over few years i had meet few accidents, went through mental stress, Alcoholic and also been on mild consumption of psychedelic stuffs, you know what i mean, which have kept me away from work outs and indisciplined diet and sleeping patterns which caused me 10 kgs straight loss in body. however i have managed to come back on track with regular meals but not in a diet form & work out n sleeping patterns are still irregular. i have lost the motivation to start all over again, i still maintain a good frame of body and a very low beer belly. what shall i do? i am highly disappointed but wish to get back to a new personality.
Sid

February 20, 2016 - 7:59 am

Nice post thank you ma’am. I have some confusion. I am doing gym from last one year and I am taking whey protein from last one month. Many people told me please don’t take protine without nutrition’s guidance. They told me protine powder will affect your kidney. So, I am not taking a protine. But one thing I am marked. That is my body my biceps become loose. So my question is if I will stop to take a whey protein then what will be side effects. And is it mandatory to take a protine powder. Please give me answer because I am so confused. Thanks a lot from Sid.
Shivam

February 20, 2016 - 2:08 pm

Mam,I want the exercises for gaining of muscles.
Ashish Kumar

April 8, 2016 - 8:43 pm

I joined jym before 6 months, but due to less muscles i am not getting any changes in my body… Im so sad about it…

Please recommend me a good muscle gaining supplement that that can bring changes in a week… Please help me…???
Nishant

June 1, 2016 - 12:54 am

Hey Bipasha,

I have been regular at the gym for over a year now. My problem is, I can’t consume dairy and egg, I’m also allergic to whey protein and most of the supplements. So do you have a diet for me(mass gaining).
Oh also I do morning workouts.

Many Thanks.
Rupesh jaiswar

June 3, 2016 - 11:33 pm

Hi .mam
I m 19 ,.lean (actually thin) guy .height- 5.9 .weight – 57 kgs
I wanna gain muscles so can u plz help me ,I am a hostel guy so
srk

June 24, 2016 - 6:15 am

except suppliment i try all this for 1 and half month. but i still look a thin thin and super thin
riyaz

January 24, 2017 - 5:18 pm

hi..,
MY SELF RIYAZ AM STUDENT(age 21), am also join gym .
i have doubt about beetroot juice consuming.for efficiency workout
1.when i drink beetroot juice before or after workout and how much.
plz suggest me which is better way

Diet, Nutrition, Weight Gain

Good Nutritional Foods to Build Muscles – Healthy Diet Plan

Good Nutritional Foods To Build Muscles

Add Calories to Your Diet

Don’t Skip Your Meals

Eat Good Pre and Post Workout Meals

Give Importance to Proteins

Rethink Your Drink

Eat the Right Carbs

Give Importance to Timing

Use Supplements if Possible

Rest

Diet on Non- Training Day

Healthy Diet Plan

Deblina Biswas

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