In the previous post we spoke about some sample templates of fatloss diets and their common features. In this installment of dieting for dummies we will cover diets for gaining muscle. Once again please review the basic principles of all eating in this post. Here is a quick recap-

 

  • Avoid Obvious Junk
  • Avoid Hidden junk
  • Eat healthy alternatives
  • Find a system that lets you follow the above three rules. If that means eating 1 meal a day or 6, so be it.
  • Aim to follow all these rules 80% of the time. Let go of and don’t worry about the 20%.
  • Drink 4-7 liters of water a day.
  • Supplement to fill gaps in your diet.

 

 

Eating for Muscle Gain

Just like fat loss diets, a muscle building diet needs to be simple to follow and should not strain your will power. If you are always forcing yourself to eat, you will not be able to stick to the diet. It is important that you eat plenty of healthy carbs and essential fats to fuel your training. Protein consumption is important but not nearly as important as supplement companies would have you believe. On an average most people should eat 2g of protein per kilo of bodyweight. It is a lot lesser than what most diets recommend but I strongly believe that it is more important to eat quality food in general than to eat any one particular nutrient.

You want the diet to be structured in such a way that it is easy to eat more and yet you never eat unhealthy. Also remember that while it is recommended to eat a lot when trying to gain weight, do not make the mistake of letting yourself turn into a fat blob. If your stomach forms a tire when you sit on a chair, you need to stop bulking and reduce your intake.  That being said, train hard on a weight gain diet and eat to win! Holding back your diet is the biggest reason why people fail to make progress in their fitness goals, including endurance and weight loss goals.

Here I have given 2, 3 and 4 meals per day options. In each there is a pre workout snack. This should be eaten 30mins before a workout. Any one of the other meals should follow the workout. I have listed the pre workout snacks in the beginning, assuming a morning workout, but it can be moved around.

2 Meals a Day + 2 Snacks 

Pre Workout Snack

1 strong cup coffee with milk and honey

2 Bananas blended with 1 cup milk + 1 table spoon unflavoured cretene

2 Vit C

Breakfast

1 cup oats with milk and 1 scoop weight gainer or 4 tablespoons bournvita

1g fish oil

1 vit E + Gokshura

1 apple

Snack 2

3 boiled whole eggs

1 fruit of any kind

1g fish oil

Dinner

100g boiled white rice

200g chicken/ 400ml dal

400g curd

1g fish oil

2 vit C

1 Zinc B-Complex + 1 Magnesium and Vit D

 

3 Meals a Day + 1 Snack

Pre Workout Snack

1 strong cup coffee with milk and honey

2 Bananas blended with 1 cup milk + 1 table spoon unflavoured cretene

Breakfast

1/2 cup oats + 1 cup milk + 1 scoop weight gainer or 4 tablespoons bournvita

50g peanuts/ Almonds/ Cashews/ Pistachos

1g fish oil

2 vit c + 1 Vit E + Gokshura

Lunch

5 whole eggs with 3 slices toast

1 Apple

2 Vit C

1g Fish oil

Dinner

100g boiled white rice

200g chicken/ 400ml dal

400g curd

1g fish oil

1 Zinc B-Complex + 1 Magnesium and Vit D

 

4 meals a day + 1 snack

Pre Workout Snack

1 strong cup coffee with milk and honey

2 Bananas blended with 1 cup milk + 1 table spoon unflavoured cretene

Breakfast

1 cup milk with 1 scoop weight gainer or 4 tablespoons bournvita

2 whole eggs with 2 toasts

1 apple

1 g fish oil

1 Gokshura + 1 Vit E

Brunch

1 Cup Milk with 1 tablespoon honey

3 whole eggs + 2 toasts

1 fruit

2 VIt C

1g fish oil

Lunch 

100g Rice

400g Dal/ 200g Chicken

1 banana

2 Vit C

Dinner

100g Rice

500g Curd

50g peanuts/ almonds/ cashews/ pistachos

1g Fish oil

1 Zinc B-Complex + 1 Magnesium and Vit D

As you can see, there are some common features to all these templates. First of all they all involve a large amount of fruits, dairy and proteins. These are all excellent muscle building foods and help regular digestion. Secondly, there are a moderate amount of grains like oats, rice and toast, which help the appetite and provide healthy energy. Third while at first glance a lot of supplements are used, upon closer inspection you will realize most of these are just regular health supplements, meant to prevent illness and help absorption and to promote better sleep. The gokshura and vit E elevate testosterone levels. The only training supplement I recommend is cretene simply because it is the safest and most effective way to fuel weight training and is not easy found in regular diet. The weight gainer is optional as honestly bournvita would work as well, though not as well. Do not fall into the trap of thinking supplements make your diet. You must eat a lot of whole quality food.

Lastly you will notice that the foods are selected such that the calories and nutritional value are actually very high but you never actually feel completely full. This way you are always motivated to eat more.

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