Can you suggests me a diet time table for whole day for growing muscle.in detail. M doing workout too?
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Pre-workout – Carbohydrate intake. Breakfast – Black coffee/green tea (which will boost your metabolism if you’re going to work out in the morning), 4 egg whites / 1 potato/sweet potato/corn/wheat flakes/brown bread (these are high carbs) and one apple. Post workout – 6-7 egg whites with protein shake. Morning breaks – Pasta (for the carbs quotient, Whey proteins, Salad) Lunch – Rotis, 3-4 slices of steamed fish, Sprouts, sabji, dal, curd and a carrot Evening breaks – 3-4 egg whites, mashed potato, apple, orange, sweet lime or papaya Dinner – Bajra/ jowar/ nachni rotis with sabji. No carbs intake after 5 pm. Dinner before 9 pm.
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Take frequent meals instead of 3 big meals. Should be eating atleast 6 small meals a day .you should divide 3 main meals and 3 snacks. Morning, breakfast,midmorning. Lunch, evening snacks, bedtime.
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Hello Lybrate user -- There are variety of foods which you can eat fro gaining muscles. Include eggs, nuts (almonds, walnuts, cashews, pistachios, peanuts, seeds, avocado,kale, full fat cottage cheese, chickpeas, lean beef, chicken, lentils, salmon, dairy products, chia seeds, beans, almond butter, tuna, pea protein, milk, yogurt The protein that you eat immediately before and after your workout is very important. People who train for strength and size will get the best results with .73 grams of protein per pound of body weight per day. Since protein synthesis slows down during sleep, it’s a good idea to eat something soon after waking up. Including carbs in your post-workout meal could improve your results. For a detailed diet plan you can contact me privately.
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Dear Lybrateuser, -As you are building muscle your diet should have more of proteins along with food items from other food groups including vitamins & minerals -breakfast you can have eggs with wholewheat bread, yogurt with fresh fruits/nuts, bowl of milk with cereals/oats & fruits, paneer paratha, non-veg sandwiches -lunch & dinner include, legumes, soyabeans, tofu, cottage cheese, yogurt, butter milk, non-veg-seafood, meats, chicken, spinach, kale -have mixed nuts as snacks, almonds, walnuts, cashews, pistachios, peanuts -have 2-3 glasses of milk in a day.
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