Heavy Bulking Diet Chart For Non Vegiterian

Comprehensive Diet Plan for Effective Muscle Gain.

Gaining muscle requires a combination of effective training and proper nutrition. A well-structured diet plan plays a pivotal role in maximizing muscle growth and aiding recovery. This article outlines a comprehensive diet plan designed to support your muscle gain goals.

Diet No. 1:- Pre-Training Nutrition (2 Hours Before Training).

Start your day with a nutritious meal.

• 5 egg whites (with 1 yolk) for protein.
• Boiled potatoes (300g) for complex carbs, Curd (200g) for probiotics,
• A salad (200g) for vitamins and fiber.

Diet No. 2:- Pre-Workout Nutrition (30 Minutes Before Training).

• Fuel your workout with creatine (3g) to enhance performance.
• 1 scoop of pre-workout supplement for an energy boost.

Diet No. 3:- Intra-Training Nutrition (During Training).

• Stay hydrated with an essential amino acid (EAA) drink to support muscle recovery and hydration during your workout.

Diet No. 4:- Post-Workout Nutrition (After Training).

• Optimize recovery with whey protein to replenish amino acids and promote muscle repair.
• Consume rice (100g) to restore glycogen stores and aid recovery.

Diet No. 5:- Mid-Afternoon Snack (2 Hours After Training).

• Maintain the momentum by having a balanced meal.
• Choose between chicken or fish (200g), rice (250g), and another serving of salad (200g).

Diet No. 6:- Late Afternoon Snack (3 Hours After Training).

• Keep the protein intake high with egg bhurjee or omelette (made from 5 eggs with 1 yolk), paneer (70g), 2-3 chapatis, and another portion of salad (200g).

Diet No. 7:- Evening Nutrition.

• Refuel your energy with a protein shake: Blend milk (300ml), oats (40g), a banana, a spoon of honey, and a spoon of peanut butter.

Diet No. 8:- Dinner.

• Ensure a balanced dinner by including chicken (250g), rice (150g), salad (200g), and avocado (80g) for healthy fats.

Diet No. 9:- Late-Night Snack.

• Support nighttime recovery with a mix of nutrients: Consume walnuts (20g), 4 dates, and papaya (200g).

Hydration.

• Drink 14-18 glasses of water throughout the day to stay hydrated and aid digestion.

Nutritional Summary.

• Total daily calories: 3586 kcal
• Carbohydrates: 403g
• Fat: 103g
• Protein: 308g

Conclusion.

Gaining muscle requires a holistic approach that encompasses both workout routines and dietary choices. This comprehensive diet plan provides a balanced distribution of macronutrients to support your muscle gain goals.