Full Day Meal plan for muscle gain
Can we gain muscle quickly? So the simple answer is yes. My name is Muhammad Hassan and
I'm a professional bodybuilder and I'm going to tell you my meal plan that I've used for twenty years.
I'm going to give you a whole day meal plan that you must follow consistently to gain muscle.
I will give you a diet plan for breakfast, lunch, dinner, pre and post workout meals.
This is totally Natural Diet plan for muscle gain.
Start your muscle gain journey with full confidence.
Early Morning Routine
Before breakfast I will share with you my morning routine.
Most of you start the m,orning by drinking lukewarm water which is really good but what I am going to tell you about the early morning routine will benefit your body a lot.
You have to mix one spoon of sugar and two pinches of salt in lukewarm water and drink it.
This will keep your muscles hydrated throughout the day.
Along with this, eat a handful of soaked almonds and walnuts which will improve your digestive system.
After that you can have breakfast after half an hour or an hour.
- Lukewarm Water : 1 Glass (Must Add 1 Table Spoon Sugar and 2 Pinches of Salt)
- Soaked Almonds & Walnuts : HandfulÂ
Breakfast
You can eat white oats for breakfast. Raw weight of white oats is 40g. Boil it in water and add some salt and cinnamon powder to it for taste.
Eat at least two Chico fruits in your breakfast. In addition, to meet the protein requirement of your body, we will eat 8 boiled eggs, six eggs without yolk and two eggs with yolk.
Apart from this, you must eat a brown bread in your breakfast. For filling in brown bread, you can mash a boiled potato and eat it.
It is a complete complex diet with full amount of protein, Complex Carbs etc. With the help of which you will feel energy in your body throughout the day.
- White Oats : 40g (Raw Weight)
- Boil Eggs : 8 Eggs (6 Eggs Without Yolk and 2 Eggs With Yolk)
- Brown Bread : 2 Slice's (Filled With Boil potatoe)
- Chico Fruits : 2 Fruits
Post Breakfast Meal
You can eat Post Breakfast Meal 2 or 2 and a half hours after breakfast.
To gain muscle we need to focus on both the quality and quantity of our mail.
Therefore, Post Meal Breakfast is very important for gaining muscle.
In Post Meal breakfast we will soak 150 grams of white Chickpeas overnight and in the morning we will boil it then add 150 grams of paneer and 5 ml of flax seed oil and mix it. For taste I add chaat masala you can add other things like onion tomato etc.
You can eat any fruit with it, I usually eat an apple.
So your mid-day snack routine is also complete.
- White Chickpeas :150g Chickpeas BoilÂ
- Paneer : 150gÂ
- Flaxseed oil : 5ml
- Chaat Masala : half spoon
- ( Mix and eat)
- Fruit : 1 AppleÂ
Lunch
For lunch you should have 250 grams of chicken breast cooked with onion and tomato gravy.
Along with this you have to boil 200 grams of white rice or brown rice.
A bowl of moong dal is a must-have lunchtime meal and a must-eat of a medium plate salad.
It is very important to eat all these things to gain muscle. Some people don't know how to calculate calories, so let me tell you that 50% calories from carbohydrates, 35% calories from protein, while only 15Â % of calories to be obtained from fat.
- Meat : Chicken Breast 250g
- Brown/White Rice : 200g
- Moong Dal : 1 BowlÂ
- Salad : Medium Plate
: Calories Gain Calculation :
How much percent of calories should come from carbohydrates?
- Carbohydrates : 50% Calories
How much percent of calories should come from protein?
- Protein : 35% Calories
How much percent of calories should come from fat?
- Fat : 15% Calories
Pre Workout Meal
About two hours before the workout you have to eat pre-workout meal, which will give you energy during the workout. You have to take a bowl of curd and add 150 grams of boiled potatoes and mix well. You can also add a little salt to it to taste. With that you have to eat six boiled eggs without yolk. One thing must be remembered that you have to eat Pre Workout Meal two hours before the workout so that it is all well digested.
- Curd : 1 BowlÂ
- Potato : 150g boilÂ
- Salt : According to Your ChoiceÂ
- Eggs : 6 Boil Eggs (Without Yolk)
Post Workout Meal
in Post Workout Meal,First of all you have to take 200 ml of water and add a scoop of Whey Protein and drink it along with it you also have to eat 250G Boil Sweet Potatoes. After these two things you must eat one or two bananas. The most important thing is to eat a post workout meal fifteen or twenty minutes after you exercise because your muscles break down during exercise and a post workout meal helps the muscles recover faster.
- Wheey Protein : 1 Scoop
- Sweet Potatoes : 250g
- Fruit : 1 or 2 bananas
Omega MealÂ
As I told you at the beginning, we need to get
15% of our calories from fat, so I'll tell you some good fats.
An hour after your Post Workout Meal
Consume MCT Oil 5ml, Fish Oil 2g and CLA 2g.
These will cover 15% of our calorie requirement.
- MCT Oil : 5ml
- Fish Oil : 2g
- CLA : 2g
Dinner
And now our last meal, which you should eat two hours before going to bed.
So that it can be digested well.
For protein you have to eat 250 grams of chicken in diner. If you don't want to eat chicken, you can eat 250 grams of fish.
For carbohydrates you have eaten three loaves of bread
In addition, you have to eat a bowl of half-cooked and half-raw vegetables.
- Chicken / Fish : 250g
- Bread : 3Â
- Veggies : 1 Bowl (Half Cook & Half Raw)
Why am i not gaining muscle fast ?
Most of the people sleep very little and because of this they are not able to gain muscle properly.
: Conclusion :
So friends this was our full day meal, in this article I have told you the amount of full day meal and also its importance.
With the help of this meal you can gain muscles as soon as possible
But along with that you have to take care of other things like what is your workout routine and what is your sleeping pattern.
So Friends take care and keep doing work out if any question don't forget to comment.
bye 👋
: Related Question & Answer :
What should I eat a day to gain muscle?
We can gain muscle by following a good diet plan. 1= Early Morning Routine: Lukewarm Water : 1 Glass (Must Add 1 Table Spoon Sugar and 2 Pinches of Salt) Soaked Almonds & Walnuts : Handful 2= Breakfast: White Oats : 40g (Raw Weight) Boil Eggs : 8 Eggs (6 Eggs Without Yolk and 2 Eggs With Yolk) Brown Bread : 2 Slice's (Filled With Boil potato) Chico Fruits : 2 Fruits 3= Post Breakfast Meal: White Chickpeas :150g Chickpeas Boil Paneer : 150g Flaxseed oil : 5ml Chaat Masala : half spoon ( Mix and eat) Fruit : 1 Apple 4= Lunch: Meat : Chicken Breast 250g Brown/White Rice : 200g Moong Dal : 1 Bowl Salad : Medium Plate 5= Pre workout Meal: Curd : 1 Bowl Potato : 150g boil Salt : According to Your Choice Eggs : 6 Boil Eggs (Without Yolk) 6= Post workout Meal: Wheey Protein : 1 Scoop Sweet Potatoes : 250g Fruit : 1 or 2 bananas 7= Lunch: Chicken / Fish : 250g Bread : 3 Veggies : 1 Bowl (Half Cook & Half Raw)
What causes slow muscle growth?
If the diet plan is not correct or the sleep is not enough, the muscles will not grow. And similarly, wrong exercise also affects muscle growth.
What foods build muscle fastest?
These seven type foods can make your muscles grow faster. Lean Meat Eggs Peanuts Dairy Products Fish Whey protein Whole grains
How can I build muscle naturally without exercise?
By eating protein-rich foods, we can build muscle. Muscles can be gained even by sleeping well. Muscle can be gained by balancing your protein and carbohydrate needs.
