Diet Plan for Muscle growth & Fat Loss Diet Plan

by kapil Mehta # Guest Blogger

Hi, this is my diet Plan for weight gain and muscle Growth. Please follow this for 12-16 weeks for good result. Some people think gaining weight is too easy than losing but not it is not true gaining weight also require too much discipline and dedication same like losing weight. Because we all have different type body type there are three main body types:

Endomorph: Easy to gain weight hard to lose weight

Ectomorph : Easy to Lose weight hard to gain weight

 Mesomorph: Easy to lose and gain weight

This is my best experience diet Plan for weight gain with this diet u will gain weight and muscle mass but if u follow it right with any physical activity you won’t gain fat much. And you no need to count the calories this balance protein, carbohydrates and Fat diet Plan, it gave you so many choices in meals so vegetarian and non-vegetarian can follow:

As I always recommend try to wake up before 6 am

6 am: 2 glass simple water

Early breakfast: 6:30 am

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Oats or wheat cereal or sweet muesli 50 grams means 2 scoops  with 2 spoon honey and 500 ml high fat milk with one scoop whey protein, Let the Porridge Cool then mix Whey protein in it.

Important note: Please always start with small Meals, whatever I recommend eat Half of it. I don’t want you to get sick; slowly steady we will win the race.

Early morning snack: 9:30 am

2 brown bread sandwich with 2 cheese slices and green salad one full plate  like cucumber, tomatoes, lettuce, red, yellow, green pepper with 2 Whole  eggs


 Lentil one bowl cooked

Early Lunch: 1 pm

200g chicken boneless chest cooked In olive or canola oil and spices like ginger, garlic, black, paper etc. with one bowl curd and 2 whole grain brown bread


 Whole grain gram flour chapatti


One bowl Any  pulses or beans with one bowl curd and 2 whole grain  bread


 2whole grain wheat


 Ragi (finger Millet) flour chapattis

Early evening snack: 4 pm

Green tea with 500 ml water with 5 white eggs and 4 bananas

Lemon water or green tea with 500 ml water and sprouts any one bowl with mix fruit salad big plate

Before Dinner snack: 6 pm

Turkey breast 250 gram


Tuna fish 100 gram


 250 gram Soya Tofu


300 gram Milk Cheese(Paneer) cooked with One bowl mix green vegetable and one bowl white


Brown rice

Dinner: 9 pm

Quinoa or any beans  100g cooked with 3 whole grain brown bread


3 whole grain wheat flour chapatti and one plate green salad


200 gram chicken leg chest with one bowl white rice


Brown rice with one bowl green mix vegetables

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About kapil Mehta Senior   # Guest Blogger

205 connections, 0 recommendations, 516 honor points.
Joined APSense since, July 25th, 2016, From Ambala cantt, India.

Created on May 29th 2020 05:01. Viewed 221 times.


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