SAMPLE DIET PLAN

Sorry guys for not posting this long. Was busy with some work stuff off late. will be posting regulary from now on.



All this time of limited activity, quite a few people approached me for their diet plan. So i guess i would like to start back from there only. However few points need to be iterated before we kick off with our discussion.


-> Its a calorie game. To gain( yes even for muscles), one needs to provide extra calories to body than are expended.

-> Training and diet are twins which put body on the anabolic environment. Falling short on any of these takes you off the track from achieving your fitness goals.

-> A balanced meal should consist of the following
* Protein
* Carbs
* Fats
* Fiber
* Vitamins + Minerals

Try to include all of these in each of your meals. Fats are stored in all types of food, so i don't think one needs to make an extra effort to consume those by having a burger :)

-> There is a general rule followed by athletes and bodybuilders all around the world. It's called 30 gram formula. As per research, our body cannot digest more than 30gms of protein in one go. I am not sure about the validity but splitting up my protein intake through out the day makes more sense to me.

-> For a person, doing strength training, atleast 1gm of protein per 1 kg of body weight is needed daily. The requirement may increase for professionals. e.g: If your body weight is 70kg, then to gain muscle, atleast 70gms of protein is required daily.

-> Protein intake need not be solely dependent on supplements. we will discuss the details about the pros and cons of supplements in some later post.

-> Its better to eat 6 short meals a day then 3 large meals.

Will present a sample diet in this post, which can be obviously be modified as per individual needs and preferences.


SAMPLE DIET CHART TO GAIN (Assuming workout is in evening)

Meal 1(breakfast ~ 9am): 1 cup boiled oats + fruit(apple/pear) + 4 egg whites.

Meal 2(~11am): Vegetable sandwich (using brown bread) + Lemon Juice

Meal 3(Lunch ~1:30pm): 2 chapattis + Dal/Chicken/Fish/Soyabeen + green salad + 1 cup rice


Meal 4(~4pm): Fruit salad (orange + watermelon + apple + banana)

Meal 5(Pre workout ~6:30pm): Dalia/glass of milk/Oats

Meal 6(Post workout ~8pm): Protein Shake + 4 egg whites ( try to space the two by approx 20 min)

Meal7(Dinner ~9:30pm): 1-2 chapattis + dal




Drink plenty of water.

This is just a sample chart. Individual needs may differ and hence this might need to modified in that sense.
For personal queries, you can always ping me.



Just keep a track of what you eat and what you don't and you should be on your way to achieve your fitness goal.
COUNT CALORIES because CALORIES REALLY do count!!!