Monday 25 April 2016

What should be the diet chart for a beginner to build muscles?

What should be the diet chart for a beginner to build muscles?

As most of us start gym but every time one question is there in mind what will be my diet chart in order to build muscles.

so in this blog we are going to suggest you what need to be included in your diet chart that helps in gaining good muscles.


As when we start doing exercise our body need more nutrients that helps in building body, so you need to include Carbs, Protein and some amount of FATS.

Composition percentage will be approximately as :

Carbohydrates - 45 to 50%
Proteins             -  30 to 35%
Fats                   - Remaining %

Lets us discuss these points in more detials:

1: Carbohydrates

If you ask about protein from any body builders then will tell you easily and you will get in-depth content to know about protein but if you ask from same person about carbohydrates, i think you won't get that much clear response.


Most of the time we overlooked carbohydrates in our diet plan, as most of the people are not aware much about Carbohydrates improtance for muscles building.

So its important to know what carbohydrates content need to be included in your diet plan and in how much quantity and when to have.

we will discuss more about carbohydrates in details in our next blog.

So here i am going to list out some Carbohydrates rich foods and Fruits that helps  in gaining good muscles.
  • Oatmeal (old fashioned or Steel Cut)
  • Brown rice (love basmati, a long grain rice)
  • Sweet potatoes
  • Multi grain hot cereal (mix or barley, oats, rye, triticale, and a few others)
  • White potatoes with skin (glycemic index be damned!)
  • 100% whole wheat bread
  • 100% whole wheat pasta
  • Beans and lentils (great for healthy chili recipes)
  • Cream of rice hot cereal
  • Quinoa
  • Pumpkin
  • Butternut squash
  • Fresh beets
  • Watermelon:
  • Apple:
  • Bananas:
  • Mango
  • Oranges
so you can include any of these rich carbohydrates sources and they will help you in gaining good results.

Best one is to have Oats meals, as it not only gives energy to your body but taking proper breakfast daily is linked with many health benefits like weight control and lowers body cholesterol levels.

How to prepare Oats recipe click here

2: Proteins

  • Milk: If you can digest milk , consume around 1 to 2 litre in 2 to 3 shifts a day, either in morning or evening. Mix with some protein supplements like Protinex or Nestle Resource High Protein. Both are great sources, and palatable. ( 25 gm protein ).

  • Eat pulses, rajma, chickpeas with chapati, these are easily available in market at cheaper rates.
  • You can have milk with black Chickpeas soaked in water. Chickpeas are high in protein contains 20gm protein in 100gm of chickpeas.
  • Drink Soya milk once a day , natural flavor ( 200ml pack has 7 gm protein , low calorie ).
  • Use  multi grain flour chapati's ( Soya, barley,maize).
  • You can have raw paneer or paneer curries  as paneer is high in protein contains 20gm protein in 100gm .
  • Chapati has protein,salads have protein,oatmeal has protein, muesli has protein. Generate combinations as per your taste.
  • Include a whey protein shake ( 2 scoops a day, one scoop contain 25 gm of protein ). But start whey protein shake after 2 -3 months of workout.
  • Peanut butter : High protein content and a great source of good fats.
  • Lentils:-great source of protein. Lentils boiled contain around 9g of protein in 100g of lentils .
  • Cottage cheese:-Take combination of fruits and cottage cheese for more 11g protein in 100 g of cottage cheese.
  • Beans like kidney , baked bean, soya bean. It contain approx 21g of protein in 100g of beans.
  • Peanut butter:- Take with apple for better result. 25 g protein in 100 g of it.
  • Greek yogurt with fruits. It contain 10g of protein.
  • Leafy greens
  • Nuts:-Great source of healthy unsaturated fatty acid , protein(20g ) and fibre.

  • Almonds:- contain 21g of protein.
  • Sweet potato 1.6g protein and other nutrients are present for better muscle growth and fat loose .
  • Protein bar 25 g protein.
  • Whey protein 25-30 g protein
  • Avocado 2g protein and other nutrients like vitamin D, calories, sodium, potassium etc.
  • Chicken breast 31 g protein.
  • Fish 22 g protein.
  • Brown rice: 2.6 g protein

3: Fats

Fats are vitally important for bodybuilders, as they aid with growth and development and mineral absorption and act as a source of energy.

 Healthy fats are monounsaturated fats, such as the kind found in nuts,nut beans, nut milks, olive oil and avocado, as well as polyunsaturated fat found in oily fish and seeds.

monounsaturated fats

Fats to Avoid

Saturated fat, found in animal meats, butter and full-fat dairy, can raise your risk of developing heart disease.


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