Quick & Easy Weight Gain : Diet Plan

Want to gain weight and feel confident?

DISCIPLINE and CONSISTENCY is the first golden rule in bodybuilding and fitness industry.

Talking about the second golden rule you will get result by following a proper WORKOUT PLAN along with a DIET PLAN.

Workout Plan

• A human body have 7 major body parts which are further divided in different muscle groups. To get the maximum output from a workout one should focus on each and every muscle under proper guidance.

• Each muscle have different training technique which should be followed while training.

• Perform single muscle a day workout routine during gaining to develop every fiber of every muscle of each body part.

• Each exercise should consist of 3-6 sets.

• Coming to the repetitions, one should not go beyond 12 reps per set.

• Control the weight during both positive as well as negative movement. This is the most common mistake made by us all. We put the effort during positive movement only and left the weight free during negative movement which do not put the required stress on muscle.

• Abdominal muscles should be trained atleast once a week and not more than 3 times a week.   Abs are also a group of muscles which are important in many direct and indirect ways. The best way to train abdominal muscles is to train them alternately (Eg. Monday, Wednesday, Friday) because they also need proper rest and recovery.

A Flexible Diet Plan

During muscle gain we should have a balanced diet having 

Carbohydrates : Proteins : Fats

The most important meals of the day are Pre-workout meal and Post-workout meal.

Pre-Workout Meal

• To be taken atleast 45-30 minutes before workout.
• Consists of complex cabohydrates, protein, good fats.

Source of Carbohydrates :

• Boiled Potato
• Sweet Potato
• Banana
• Oats
• Sprouts(Chana, Moong)

Source of Protein :

• Egg whites
• Whey Protein Shake
• Sprouts(Chana, Moong)
• Quinoa

Sources of Good Fats

• Almonds
• Peanut Butter
• Flex Seeds
• Pumpkin Seeds

Post-workout meal

This meal should be taken immediately after workout without any delay.

It should contain most simplest form of protein and carbohydrates.

For protein we can take

• Whey Protein shake
• Whole Egg

For simple carbohydrate we can add

• Fruits
• Fruit juice

Now we will add some very simple meals for the rest of the day:

                                  

• Consume atleast 4-5 litres of water each day.
  

• The first meal of the day can be sprouts with 5 almonds.

• After 2 hours from the first meal we can have 
• 5 eggs (Only 2 whole egg) 
• 2 brown bread and 1tsp peanut butter
• Poha
• Oats
• 1 Scoop Whey Protein Shake

• After 3 hours we can have 1/2 litre of butter milk (Have 12.5grams of protein) with some nuts.

• Lunch must contain 
• 1/2 litre buttermilk
• Curd
• Salad
• Rice
• 1-2 chapati
• 1tbsp olive oil

• Evening snacks should be after 3 hours from lunch and should contain
• 2 banana
• 1 tsp Peanut Butter
• 1 scoop whey protein shake
• 
  Or 5 Eggs

• Dinner should have 
• Paneer (100gm-200gm)
• Rice
• Salad

• 1 Scoop Whey Protein 30 minutes before going to bed.