Meal Plan For Muscle Gaining

Meal Plan For Muscle Gaining

Muscle gaining is centered around building your body’s muscles through weightlifting and nutrition. Building a muscle is 30% of exercise and 70% of nutrition. It takes proper time and consistency for muscle gain along with a proper diet. For muscle gaining a higher amount of Protein is required which we can get through several food items. Some High Protein Food Items are also listed in the Meal Plan. 1.5* bodyweight grams of protein is necessary. For example, a person’s body weight is 80 kgs then 120 grams of protein is required.

What is Meal Plan?

Meal Plans are normally static layouts specifying what to eat. Meal plans include Pre-workout, Breakfast, Brunch, Lunch, and Dinner of an individual’s routine.

What does a Meal Plan Include?

Meal Plan generally differs from an individual’s workout Timing. The following meal plan is according to the morning exercise schedule.

Pre-workout:- A full Cup of Black Coffee (any brand of your choice)

Post-workout:- One Scoop of protein(no particular brand)

 Breakfast:- 5 Boiled eggs(only egg whites)

OR

2 slices of brown bread with peanut butter applied on it + Milk.

Brunch:- Buttermilk made from low-fat Yogurt

OR

Bowl of watermelon/pineapple/grapefruit + 2 cheese cubes.

Lunch:- 2 chapattis and also brown rice with Vegies and also a cup of Dal.

Mid Noon:- A cup of Green Tea.

Evening Snack:- Sprouts or boiled Legumes(Black chana) with onion, tomato, cucumber, and lime.

OR

100 grams of boiled Paneer with Fresh juice (any fruit)

The second scoop of Whey Protein.

Dinner:- Same followed as Lunch

Benefits of Muscle Gaining

There are many health benefits to performing regular exercises.

Weight lifting helps in increasing muscle strength and size. The greater is muscle strength, the lower is the risk of dying from cancer, heart and kidney diseases as well as regular illness. Muscle gaining also helps in reducing the amount of fat percentage in a body.

• Muscle increases metabolic rate.
• Muscle gives you shape.
• Muscle makes everyday activities easier.
• Muscle improves Flexibility and Mobility.

Healthy Tips for Building Muscles

• EAT BREAKFAST TO HELP BUILD MUSCLE MASS
• EAT PROTEIN WITH EACH MEAL
• EAT EVERY THREE HOURS
• DRINK ENOUGH AMOUNT OF WATER