Diet

Diet For Lean Muscle Gain

When you set a goal to lose weight and build up lean muscles, usually a start you take at wrong place. That means, you end up choosing popular diets, it does not matter which you choose. These diets have all of it backwards. When it comes to lean muscle gain – only working out is not enough. Then “What is the best way to achieve lean muscle gains?” the answers is Nutrition and Physical exercise go hand in hand. Thus, both the factors are equally important for the build-up of lean muscles. Follow the below Nutritional guidelines of Lean muscle diet, to build the body you want and to keep the same:

  1. A high Protein diet:  When you are looking to build lean muscles the high protein diet is important. Protein is your secret weapon let it be muscle gain, weight loss or any other fitness goal. Why protein is important? As compared with Carbohydrates your body utilizes more energy for protein breakdown. The DRI (Dietary Reference Intake) for the individual who is physically active is 1.2 to 1.4 g/kg body weight. Consume protein in every meal throughout the day from the sources including read meat, fish, eggs, milk and milk products, protein shakes, etc. One more benefit of protein is, it stays in the body for longer period and keeps you full for longer.
  • Meal Frequency: Consuming small and frequent meals are important. To keep your metabolism elevated eating protein and carbohydrates every 2 to 3 hours is important. Thus, you should be consuming small meals 6 to 7 times in a day. Doing this will help you to get steady supply of energy with amino acids so that the muscles continues to grow.
  • Recovery Post-Workout: It is one of the critical part when you are trying to achieve a fitness goal. After working out your muscle tears and uses the stored glycogen. Thus taking a proper post workout meal is equally important. Two nutrients important Post Workout are Protein and Carbohydrates. E.g Protein shake with Banana.
  • Include Muscle friendly fats: We cannot avoid Fats. 20 to 30% of total energy Fats is important from the saturated fats should be below 7%. PUFA (Polyunsaturated Fatty Acids) is a healthy type of fat found in natural food including Fish, Fish oils, Walnuts, Flax seeds, and many more.

A Sample Diet Plan to gain Lean Muscles:

Veg Sample Plan:

Early Morning: Lukewarm water with Lemon and Cinnamon (1 glass) + 5 soaked almonds

Pre-workout: 1 Fruit + 3 walnuts

During workout: ½ scoop XLR8 Isotonic Re-hydration formula with water

Post-workout: 1 scoop Six pack Nutrition ISOPRO with water + 1/2scoop XLR8 isotonic Re-hydration formula

Breakfast: Cereal: Poha/ Semolina/ Oats/ Cornflackes, (1 Katori) etc. with Low fat Curd/Skimmed Milk (1 Cup)

Lunch: Mixed vegetable salad (1 bowl): cucumber, carrot, beetroot, green leafy vegetables, boiled beans or sprouts, etc. + Phulka/Chapati (1/1.5 chapati) / Brown Rice (1 Katori) + Sabji: Bottle guard, Ladies fingers, Cabbage, Cauliflower, Beans, Green leafy vegetables, etc. / Daal (1 Katori): Prefer moong daal + Flaxseeds

Snacks: 1 bowl boiled sprouted green mung chat [Note: Can add vegetables and fruits]

Dinner: Mixed vegetable salad (1 bowl): cucumber, carrot, beetroot, green leafy vegetables, boiled beans or sprouts, etc. + Jowar Roti (1) + Sabji: Sprouts/Soyabean/Peas,etc.Daal (1 Katori): Prefer Moong daal / Homemade curd (1 Katori) +Flaxseeds [Note: Avoid consuming rice in Dinner]

Bed-time: Skimmed milk (1 glass) without sugar + Turmeric (1tsp)

Non-Veg Sample plan:

Early Morning: Lukewarm water with Lemon and Cinnamon (1 glass) + 5 soaked almonds

Pre-workout: 1 Fruit + 3 walnuts

During workout: ½ scoop XLR8 Isotonic Re-hydration formula with water

Post-workout: 1 scoop Six pack Nutrition ISOPRO with water + 1/2scoop XLR8 isotonic Re-hydration formula

Breakfast: Vegetable Omellete (2 whole eggs): Use vegetable such as Spinach, Onion, Mushroom, etc. with Multigrain Bread (2 Slices)

Lunch: Boiled chicken and mixed vegetable salad (1 bowl): cucumber, carrot, beetroot, green leafy vegetables, boiled beans or sprouts, etc. + Phulka/Chapati (1/1.5 chapati) / Brown Rice (1 Katori)+ Sabji: Bottle guard, Ladies fingers, Cabbage, Cauliflower, Beans, Green leafy vegetables, etc. + Flaxseeds

Snacks: 1 bowl boiled sprouted green mung chat [Note: Can add vegetables and fruits]

Dinner: Mixed vegetable salad (1 bowl): cucumber, carrot, beetroot, green leafy vegetables, boiled beans or sprouts, etc. + Jowar Roti (1) + Sabji: Methi chicken/ Spinach Fish curry (1 katori), etc.Daal (1 Katori): Prefer Moong daal / Homemade curd (1 Katori) +Flaxseeds [Note: Avoid consuming rice in Dinner]

Bed-time: Skimmed milk (1 glass) without sugar + Turmeric (1tsp)

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