Meal Plan
Adhil_grows
Akash Yaduvanshi
Adhil grow
Meal # 1 – As soon as you wake up
Milk 300 ml
Cookies4
Meal # 2 – Breakfast – One hour after meal # 1
Oats 100 g cooked
4 egg whites
1 large Apple
Meal # 3 – After 2 hours of breakfast
Walnuts and Almonds: 15 g walnuts and 20 g
almonds
1 Banana
Milk 300 ml
Meal # 4 – Lunch
Normal Home Cooked Food With Rice
100g Boiled Chicken Breast/ Chicken Curry/ Any
Chicken Recipe
100g Curd
Meal # 5 – 2 hours after lunch
4 Slices Brown Bread with 1 Tbsp Peanut Butter
With Tea or Coffee
4 Cookies
Meal # 6 – 2 hours after meal # 5
Green vegetables 200 g
4 egg whites
Meal # 7 – Dinner
Normal Home Cooked Food With Some Boiled
Potatoes
4 egg omellette/ Chicken
Raw Veggies 1 Cup
Meal # 8 – Before Bed
Milk 300ml
One Handful Almonds
Pre Workout: Coffee/ 1 Banana And 3g
Creatine In Water
Post Workout: Protein Shake 1 Scoop and 3g
Creatine mixed in it.
7 components of balanced diet
When planning a diet for muscle gain one has to make sure that all
the components of “BALANCED DIET” are fulfilled properly.
Given below are the 7 components of balance diet and description
in brief about how they are being arranged in the diet chart to meet
the health requirements of a lean Ectomorph.
1. Carbohydrates: There are 367.6 grams of healthy
carbohydrates in the above diet chart making it very useful for
hard gainers.
2. Proteins: 1 grams of protein per lb is good enough to
recover from a previous workout that should be done to gain
muscles mass. However the amount of protein may seem little
higher, but when you are working out heavy in gym your body
would demand a little higher consumption of protein.
3. Fats: Good fat is required in our daily diet. It balances the
cholesterol levels and helps in the improvement of joint and bone
health. With number of other health benefits, good fats provide
body with huge number calories when required.
4. Roughage: This is required to keep the internal system
cleansed. Fiber or roughage cannot be digested by our body, we
don’t have those enzymes, but it cleans the whole digestive
system very effectively, enabling better absorption of nutrition by
the intestine. We have many meals in our diet plan where we
have complex carbohydrates rich in fiber and we have green
vegetables for the same purpose.
5. Water: Our body needs 3-4 liters of water a day. For
optimum health one should make sure to intake good amount of
water, remember when you are feeling thirsty, you are already
dehydrated.
6. Vitamins: The availability of fruits like Apple and Banana
makes this diet chart good enough to provide body with good
amount of vitamins and minerals.
7. Minerals: Green vegetables are good source of minerals.
Whatever food items are mentioned in the diet chart consist
various vitamins and minerals. However one can change the fruit
after every 2 days and vegetables to shift on to different vitamins
and minerals.
