The topic of article is ‘FULL DAY DIET PLAN FOR MUSCLE BUILDING’. In this Article, you will gain all the knowledge about all the meals you should be eating throughout the day for muscle building including breakfast, lunch, dinner and pre-post workout meals. Many of us are in habit of drinking lukewarm water in the morning which is a good thing. But it will benefit you more if you add 1 tea spoon of sugar and 2 pinches of salt. The reason for this is that it will keep your muscles hydrated throughout the day will improve your digestive system. Along with this you can consume 6-10 of almonds and walnuts in the morning.
Firstly I would like to inform you all that I am no nutritionist, But I can suggest what to eat for meals during the day if you are looking to put on some muscle.
First meal of the day is breakfast. In this you can eat white oats. Take 40 gm white oats, boiled in plain water and add salt and cinnamon to it. Second item is sapota (chikoo), do eat it in your breakfast For protein source you can eat 8 eggs in which 2 are whole and 6 are egg whites only Along with this you can eat a sandwich made with brown bread and the filling inside is made of approx. 100 grams mashed potato This is a complete meal inclusive of protein, complex carbohydrates and fats This will help you stay energetic throughout the day 2-2.5 hours after your breakfast you should eat a post breakfast meal One thing you need to keep in mind is that in the name of caloric surplus you cannot eat anything and everything You need to keep the quality and quantity in check And keep these things in mind I will give options for post breakfast meal and these are Chickpeas (safed chole) which have been soaked overnight then boiled in a pressure cooker, approx. quantity is 150 gm 150 gram of paneer. Mix these two itmes in a bowl and add some chaat masala for taste. On top of it you can add 5ml of flaxseed oil to it. You may also eat an apple here and with this it becomes a healthy option for mid-day snack.
After this I will proceed towards the diet plan in lunch. In lunch you can eat 250gm of chicken This has been prepared in a gravy consisting of tomatoes and onions Try chicken meat along with this eat 200gm of white rice. Take 1 bowl of moong dal and 1 quarter plate of salad along with it for sure because it is a muscle building diet you need to maintain protein and carbs balance properly. If you want to know the calorie calculation, it is very simple too 50% of your calories should come from carbohydrates, 35% of calories should be from proteins and 15% calories should come from fat.
Now let us move towards our next meal which you have to take before workout. For this you can eat 1 bowl of curd, add approx. 150gm of boiled potatoes to it and you can add some salt to it for taste and mix it well. Along with this you have to eat 6 boiled egg whites as my protein source. You need to keep in mind a thing that you have to eat this diet before 2 hours of workout to get proper energy for workout.
After workout you will eat our after workout meal in which the first thing you need to consume is what? Protein in 200ml of water you can take either isolate or concentrate according to your preference. Along with that you can eat 250gm of sweet potato and 1 banana If you can carry this meal with you to the gym, well and good because you need to eat this meal within 15-20 minutes after your workout. Only then the muscle breakdown which happens during the workout can start repairing 1 hour after your workout you will do your omega meal. A lot of you might be wondering what an omega meal is? So, in this meal you will consume good fat 5 ml of MCT oil, 2 gm of fish oil and 2 gm CLA. As you need to intake 15% of your calories from fat, to fulfil the daily requirement. I have added this meal here 1.5 hours.
After your omega meal you should eat the last meal of the day i.e. dinner. For carbs, you can eat 3 chapatis along with, take 1 bowl of green veggies. You may take bottle gourd and beans but you can eat any other green veggies as well. This is my complete meal micro and macro-nutrients which will help you a lot for muscle building. With this all our meals for muscle building are complete This was my Article and in this Article I have shared with you all what to eat, when to eat and what is the importance of each meal if you want to build muscle.
Following a proper diet plan will definitely help you to gain muscles and energy but with this you need to keep a check that you are doing your workout and exercises properly. And another thing is that you are taking proper sleep of 8 hours because while sleeping your muscles recovery take place more faster.
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