Indian Diet Plan for Bodybuilding

                                       

     Lately i've been looking for an India food diet for our fellow Indian bodybuilders on the internet and unfortunately there are no any ! 

So as there are no specific diet plans on the internet that can be totally followed by Indians. Here is the meal plan for an individual for gaining muscle that totally comprises of Indian food. 


I've divided the diet into total number of 7 little meals as eating everything at the same time is not the right way.


                        

                          DIET SCHEDULE


Breakfast:

 · 4 sliceS of whole wheat bread
 · 5-6 egg white omelete(in olive oil) OR 5-6 boiled egg whites.
 · 250 ml milk

Mid morning: (11:30)

·  1 bowl sprouts mixed with 25 almond nuts
·  Dalia OR 1 bowl cornflakes with milk
·  1 boiled potato

Lunch:

· 1 bowl dal OR subzi + rice OR 2-3 chapatti
  with 1 plate green salad + Curd

Snacks: (3:30-4:00)

· Banana shake
· 4 boiled egg white

Pre workout:

 · 1 Apple 

Post workout:

· 5 boiled egg whites
   OR          
 · Chicken(steamed or roasted)

Dinner:

· Soup+Dal OR subzi + chapatti + 1 plate nutrella salad OR fruit salad


Note

· Don’t be empty stomach
· Dinner should be 2 hrs. before bed time
· You can take fish oil(sea cod) 2 tablets a day(any time)
· Supplements are not included in the diet plan , consult your trainer according to your goals.

This is a performance diet
Follow the diet regularly and as stated by the trainer, do not eat more or
less, than guided

                                                    

SEE ALSO :   INDIAN VEG DIET PLAN FOR BODYBUILDING

486 comments:

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    1. Hey bro I can't borrow protein supplements so is there any alternative of that plz help...ni want to aesthetic body is this plan is good for me as I think it contains a lot of days...plzzz help

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    1. Thanks for such a nice comment Sachin. Yes, We are on the way for a post regarding totally veg diet plan for guys like you. Like our Facebook page and stick around so that you can stay updated.

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  9. Hey.. Bro !!!!!.. Amazing article... Kudos !! I need some help from experts like you. Am working out in the morning.. My workout time is 6: 15 to 7 30.. Please let me know a good diet plan... I do consume whey protein. Please, give me a plan according to that. Or just give me the alterations i have to do, to your diet. And about the bananna shake, is that with skimmed milk ?? And what about sugar ?!

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    1. Thanks for the response. Yes the banana shake with skimmed milk and little sugar just for the taste purposes. (you can try brown sugar or honey instead of regular sugar ).

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  10. Hey thanks a lot for such an amazing article. Its tough to find nutritional plans for Indians. This helped a lot.
    Btw is it appropriate for a beginner like me>?

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  11. Hey Bro!!!
    That is really a great diet plan. i had been struggling with my diet plan and after seeing this schedule I have made some changes in mine plan.Following is my diet plan as per my current cutting routine. Can You ratify it. i would love if you give me some insights regarding my diet plan.
    Morning(between 8-830)....100 gm chane
    Morning breakfast(10-1030)...4 whole wheat bread with 1 tbsp peanut butter and 1 glass of milk
    Noon snack(1200): 100 gm dahi
    Lunch:(2-230) Roti,sabzi and Cottage cheese
    Pre workout:(430-500) Protein Powder with water and a banana/2 slices of brown bread with protein powder(in water)
    Post workout:(6-630/630-7) Milk with protein and 4 egg whites but 15 minutes after 4 tbsp glucose
    Dinner:(830-900) sabzi/dal alongwith 2 roti and a fruit
    Post dinner:(1100) 1 glass of milk alongwith 2 egg yolk
    Sleeping at 1230.

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  14. Keep it up bro .. Any article on bulking up?

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  15. Great initiative manoj, I need some information too...please give me ur fb page link...

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    1. https://ww.facebook.com/bodybuildingaesthetics

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  17. congratulations guys, quality information you have given!!! James

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  18. Wow this guy looks good. I know a bodybuilder diet who is probably comparable. It is amazing what these guys are able to do.

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  20. Hey Manoj,

    I am 42 yr old male, 6' 3" tall and 95kg heavy.

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    Can you suggest me a diet plan for muscle building + weight loss (approx. 5-8 kgs) for workout plan. I work out in morning from 7:00 - 8:30. I'm non-veggy.

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    Replies
    1. You can message the details on our facebook fan page. Our facebook page team takes care of the workout plans.

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  21. Hi
    can you please suggest a non-egg and non-meat plan?

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  22. Great article

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  23. i am doing.. workout from 6A.M. to 9A.M. ... tell me the dite plan for mrng work out...plz sir

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    1. Hi, please message us on our facebook fan page. You'll get the workout plan via our facebook team.

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  24. me also.. doing.. workout from 6A.M. to 9A.M. ... tell me the dite plan for mrng work out...plz sir

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    1. Hi please reach us on our facebook fan page for tips and diet plans.
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  26. Bro...is the above mentioned diet for cutting or for bulking or maintenance.

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    1. This diet is simply for maintaining your body while you lift.

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  27. If there was nutrients info that would have been great. Like which meal has how much protein, carbs and fats so that we can add carbs for bulking or remove them for cutting. Just my thought

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    1. We don't have much information on the Indian food. You can individually google the nutrient facts of each component if you want to. Sorry for that :)

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