If your gym and your workout routine is a sports car, then diet is the fuel that keeps it running.
Having said that, you shouldn’t go too harsh on yourself from the get-go, and instead make it a gradual process, slowly taking out the sugar, the extra chocolates, and fats, the various guilty pleasures from your diet.
As Indians, we have a very protein deficient diet and it has to change, considering 60% of our population is vegetarian, although it is no reason to be protein deficient as there are many protein-rich vegetarian foods as well, but is generally ignored.
You might have seen many posts saying you need 1gm of protein per bodyweight in pounds to build muscle, which true but speaking from experience it just a hype created by the quantity of it.
Generally, 1.2-1.3 g of protein per KILOGRAM of bodyweight is more than enough to build muscle in the beginner stage. I.E for example (If you weigh 65 kgs the optimum protein consumption per day should be around 70-75gms, and your good to go.
Some changes you need to make immediately in your diet as we begin this program is reducing the oily junk food you eat from the stalls outside of every locality. Keeping simple sugars under control, Aerated drinks are a big no-no, not only from a bodybuilding perspective but from a healthy life perspective as well.
Some things that you need to add to your daily diet:
Peanut butter: Great source of healthy fat, protein, and complex carbs.
- Whole wheat bread.
- Brown rice etc.
- Supplements optional.
So let’s go about our diet plan,
You need not eat 6 times a day and monitor every meal of yours like a bodybuilder does, all you need to do as of now is control your cravings for junk food as much as possible and keep it under control, don’t worry there would be cheat days as well, and also make sure you eat more protein-rich food then you generally would.
“Eating more isn’t the way to go, but Eating right is.”
Total calories: 2500-2700 per day (Gym days)
2200-2400 calories (Rest days)
2200-2400 calories (Rest days)
|Breakfast||1 cup oats cooked with ½ milk and 1 spoon peanut butter + 1 banana or any fruit.||Total Cal: 630
|3 whole eggs(omelet or boiled) with your normal lunch (i.e Dal rice, curd rice some veggies etc)||Total Cal: 500*
(Depends on homemade lunch/Avoid too oily food)
|Pre-workout||2 bananas||Total Cal: 210
|Post-workout||2 bananas + 5 egg whites||Total Cal: 300
|Pre-dinner||2-3 whole wheat bread slices with 1 ½ spoon peanut butter, 1 cheese slice.||Total Cal: 585
|Dinner||3 chapatis+ Bhaji +Curd/yogurt+ 7-9 almonds.||Total Cal: 400
(Depends on the homemade bhaji/ preferably protein rich and less oily)
TOTAL CALORIES: 2625*
TOTAL CARBS: 350g*
TOTAL PROTEIN: 120g*
TOTAL FAT: 74g*
There you go,
A basic well-defined diet plan that can be followed by everyone look to gain some size and strength, believe me, it worked wonders for me and is very cheap as well. No supplements needed. All you have to do is notice how your body responds to this in terms of muscle recovery and strength.
Follow this for 2 months and you’ll see a great difference in your body.