Diet & Weight Management: Popular Diet Plans

Diet & Weight Management: Popular Diet Plans

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Veg diet plan for muscle-building Evening Workout:-

Breakfast

Poha,  Dahi, Oats, Sabji 50 gm Paneer, Salad, hand full dry fruits

Mid Morning

1 bowl of sprouts, fruit salads,1 scoop of whey protein (any), 1-2 spoons of peanut butter

Lunch

Rajma/Dal Rice, 150 gm of curd, half packet of tofu

2 Hours Before Workout

150-200 gm of boiled potato or sweet potato , 150 gm of curd

30 Minutes Before Workout

  • Pre-workout ½ or 1 scoop
  • creatine 3-5 gm
  • black coffee 1 cup

During Workout

Bcaa/EAA

After Workout

1 scoop of whey protein (any)

Post Workout Meal

50 gm of paneer, rice+dal/rajma , broccoli and salads, 20 gm of tofu or mushroom

Supplements

  • Multivitamin
  • Omega 3

Water

3-5 Ltrs Water Daily

Veg diet plan for muscle building morning workout:-

2 Hours before the workout

150-200 gm of sweet potato or boiled potato, 30gm oats, 150 gm curd, 1-2 spoon of peanut butter

30 Minutes Before Workout

  • Pre-workout ½ or 1 scoop
  • Creatine 3-5 gm
  • Black coffee 1 cup

During Workout

Bcaa/EAA

After Workout

1 Scoop of whey protein (any)

Post Workout Meal

50gm of paneer, Rice Rajma/Dal + Salad

Next Meal (2 Hours)After Post Workout Meal

150-200gm curd

Soya chunks (boiled) 50 gm

Salads 1 plate

Evening

1 scoop whey protein (any), dry fruits hand full, fruits, 1 bowl sprouts

Dinner

1 plate of mixed salads (broccoli & beans), 50 gm Paneer, rice dal/rajma

Supplement

  • Multivitamin
  • Omega 3

Water

3-5 Ltrs Water daily

Non-vegetarian diet for muscle building morning workout:-

After wake-up

Drink boil water

2 hours before the workout

4 egg white 1 whole egg + 1-2 spoon of peanut butter

30 Minutes Before the Workout

  • Pre-workout ½ or 1 scoop
  • Creatine 3-5 gm
  • Black coffee 1 cup

During Workout

Bcaa/EAA

After Workout

1 scoop of whey protein (any)

Post Workout Meal

  • 150 gm chicken/fish
  • 4 egg white 1 whole egg
  • fiber(cucumber)
  • healthy fats(dry fruits)
  • 50 gm rice

Next Meal 2 hours

150 gm chicken/fish, cucumber, 50gm rice

Evening

Salad (broccoli & spinach), fruits

Dinner

200 gm chicken/fish, 100gm rice, cucumber, spinach, dry fruits , curd

Before Bed

1 scoop whey protein (any), 5-6 almonds, 7-8 walnuts

Supplements

Whey protein, Multivitamins, Fish Oil

Water

Drink At least 3-5 Ltrs water

Non-vegetarian diet for muscle building for evening workout:-

Wake up

1 Ltrs boil water

Breakfast

4 egg white 1 whole egg, 150 gm chicken/fish, 50 gm rice, cucumber

Mid Morning

150 gm chicken/fish, curd, 50 gm rice, cucumber, dry fruits, spinach, 1 scoop whey protein (any)

Lunch

Salads, broccoli, spinach, 4 egg white 1 whole egg

2 hours before the workout

1 boil potatoes/sweet potato, 50 gm curd

30 Minutes Before Workout

  • Creatine 3-5 gm
  • Pre-workout 1 scoop or
  • Coffee 1 cup

During Workout

Bcaa/EAA\

After Workout

1 Scoop Whey Protein (any)

Post-workout meal

200 gm chicken, 100 gm rice, cucumber, dryfruit  a handful, salads

Supplement

  • Whey protein
  • Multivitamin
  • Fish oil (omega 3)

Water

3-5 Ltrs water daily

 

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