I'm male 5'8 and 75 kg and 20 years old. I need a proper diet chart for fat loss and muscle gain at same time. I go to the gym regularly.

Question

Hi lybrate-user, Simply put, no matter what your goals are, you can benefit from eating a high protein diet consisting of various high protein foods. Protein plays a crucial role in the growth and repair of everything from skin to hair to nails. Oh, and guess what else? Muscle! Along with a proper workout routine and an ideal calorie intake, a sufficiently high protein diet is one of the 3 requirements for muscle to be built. In fact, it?s a requirement for muscle to just be maintained. In addition, eating high protein foods at certain ideal times (I?ll tell you those times in a minute) will also play an important role in the building or maintaining of muscle tissue as well as the entire workout recovery process. See, during any kind of weightlifting or strength training workout, your muscles are basically being broken down with the intent being to build them back up a tiny bit better than they were before. What all research shows is that there is no aspect of your diet that is more essential to this process than protein. Meaning, without a high protein diet, muscle growth, muscle maintenance, and workout recovery will just not be happening as effectively as it should. Protein shakes, powder and bars are probably the most popular supplements on the market. Think about it. Drinking your average shake with 1 scoop of protein powder will give you between 15-30 grams depending on your specific brand. There?s no cooking or preparing. You just take a scoop, add a liquid, and drink. The whole process takes a minute. Most bars also contain about 15-30g per serving and are similar to a candy bar in size (easy to carry with you) and sometime taste. Hope this helps. Good Luck.

Garima Sharma · Accepted Answer

Hi lybrate-user, Simply put, no matter what your goals are, you can benefit from eating a high protein diet consisting of various high protein foods. Protein plays a crucial role in the growth and repair of everything from skin to hair to nails. Oh, and guess what else? Muscle! Along with a proper workout routine and an ideal calorie intake, a sufficiently high protein diet is one of the 3 requirements for muscle to be built. In fact, it?s a requirement for muscle to just be maintained. In addition, eating high protein foods at certain ideal times (I?ll tell you those times in a minute) will also play an important role in the building or maintaining of muscle tissue as well as the entire workout recovery process. See, during any kind of weightlifting or strength training workout, your muscles are basically being broken down with the intent being to build them back up a tiny bit better than they were before. What all research shows is that there is no aspect of your diet that is more essential to this process than protein. Meaning, without a high protein diet, muscle growth, muscle maintenance, and workout recovery will just not be happening as effectively as it should. Protein shakes, powder and bars are probably the most popular supplements on the market. Think about it. Drinking your average shake with 1 scoop of protein powder will give you between 15-30 grams depending on your specific brand. There?s no cooking or preparing. You just take a scoop, add a liquid, and drink. The whole process takes a minute. Most bars also contain about 15-30g per serving and are similar to a candy bar in size (easy to carry with you) and sometime taste. Hope this helps. Good Luck.