Full day Muscle Building and Body Growth
Diet Plan | Hustling Muscle Fitness
- breakfast,
- lunch,
- dinner
- pre-post workout meals
Starting Of The Day
Lets’ start, First we will talk about how you should begin your day Many people drink lukewarm water in the morning which is a good thing. The reason for this is that it will keep your muscles hydrated throughout the day and along with that it will improve your digestive system Along with this you can eat a handful of almonds and walnuts And after 30 minutes to 1 hour you can have your breakfast
So, let's start our
Full day Muscle Building and Body Growth Diet Plan
The first meal of the day is breakfast,
In this you can eat white oats, I have taken 40 gm white oats here, boiled in plain water and I have added salt and cinnamon to it the Second item is sapota (chikoo), do eat it in your breakfast
For protein source, we are eating 8 eggs here 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 of 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 have given options for a post-breakfast meal and these are
Chickpeas (safed chhole) which have been soaked overnight then boiled in a pressure cooker, approx. quantity is 150 gm 150 grams of paneer We will mix these two in a bowl and add some chaat masala (spices) for taste.
On top of it, I will add 5 ml of flaxseed oil to it You can add some chopped onions and tomatoes to it as well I will also eat an apple here and with this, it becomes a healthy option for a midday snack
After this, I will proceed towards my Lunch
In lunch you can eat 250gm of chicken This has been prepared in a gravy consisting of tomatoes and onions This is chicken breast Along with this eat 200gm of white rice A lot of people prefer brown rice as well, you can eat that too but I eat white rice as it is easy to digest.
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
- 15% of calories should come from fat
Now let us move towards our next meal,
which is a pre-workout meal
It is a very important meal and for this, you can eat 1 bowl of curd, add approx. 150gm of boiled potatoes to it I will add some salt to it for taste and mix it well Along with this I will eat 6 boiled egg whites as my protein source.
This is a great meal for pre-workout but you need to make sure that you eat it at least 2 hours before your workout Because only then it will digest properly and can provide you energy for your workout
After the workout we will eat our post-workout meal
In which the first thing you need to consume is whey 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 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 fulfill 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
In this you can eat 250gm chicken but if you want to eat fish you can eat that too For carbs you can eat 3 Rotis Along with this you need to take 1 bowl of green veggies Here I am using a bottle gourd and beans but you can eat any other gree veggies as well
This is my complete meal micro and macronutrients which will help you a lot for muscle building. But eat this meal 2 hours before going to sleep so that it digests properly With this our Full day Muscle Building and Body Growth Diet Plan for muscle building are complete
This was our article for today 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 Along with this just keep two things in check First, how is your training? This means that how much do you exercise weekly and what is the level of your focus Second, make sure your sleep pattern is good.
This was our article for today 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 Along with this just keep two things in check First, how is your training? This means that how much do you exercise weekly and what is the level of your focus Second, make sure your sleep pattern is good.
A lot of people sleep for very few hours due to which they are unable to gain muscle I hope you all liked the article If you enjoyed it please share this article with your friends and family because knowledge should be spread amongst everyone I will keep bring more such informational articles for you all And will try to bring my best of knowledge for you all Till then, do follow our blog, Share the articles
Take care
Also, please do check out our full home and gym workout series
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Hustling Muscle Fitness is all about easy and pactical fitness tips and exercises which you can implement in your daily life to achieve your desired goals
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