Gym Diet Plan for Guys Who Want to Get in Shape
Looking for the best Gym Diet Plan to Get in Shape?
Do you want the best Gym Diet Chart which helps you in weight loss?
You are at the right place. Today we are going to discuss the best gym diet, foods for gym diet and everything associated.
The grass always greener on the other side, and the same logic applies to the gym diet. A person trying to lose weight think that skinny people look attractive and vice versa. In short, everyone has their own choice of a perfect body they are willing to work for.
It’s a common belief that slim people do not need the gym. If they want to gain weight, they should just eat more and work lesser which is a misconception. If you follow this way to gain weight, you will gain a lot of fat, not muscle mass. This is very harmful to your body in the long run. As you lose visceral fat and gain muscle mass, you look more attractive and gets fit. It is very important to eat a healthy diet when you start gymming. Otherwise, you may not get the desired results. (1)
So, to all the readers, this article will definitely help you with the relevant knowledge in gaining muscle mass in a healthy and convenient way. The gym diet plan I will be sharing today is a sample and you can create your own by referring to the food list given below.
Gym Diet Basics
The main principle of a gym diet chart is to guide you toward the approach of eating right in a systematic, mindful manner. Any diet plan you look at would have few things in common like
- Foods that should be consumed minimally
- Number of proper meals through the day
- Menu for each major meal
- Number of snacks consumed in a day
- Snacking choices
- Daily sugar intake
- Bi-weekly recording of body weight
- Overall, monthly gains
The best combination to gain muscle mass is exercising with a balanced diet. Regular workout ensures that the muscle- gain is uniform. This helps to get rid of unwanted weight gain around the waist or lower body. Here are a few gym diet plans that would help you get better results. (2)
Gym Diet Plan
Diet 1: Include Healthy Calories In Your Diet
When you workout in a gym you are burning hell lot of calories so it is very important to intake calories mindfully. Whatever you eat has some calorie content. For the people who want to gain muscle weight should eat food which has optimum calories and a lot of protein and nutrition. Note below points to add healthy calories to your diet.
- Try to eat food that is rich in proteins like pulses, cereals, meat, whole wheat bread, rice, dry fruits, and nuts.
- Add vegetables like French beans, broccoli, Chinese cabbage, carrots, lettuce, spinach, asparagus, pumpkins, and eggplants to your diet.
- You can even add olive oil in generous quantities to your salads.
- Another way to add essential proteins and calcium to your diet is by increasing the consumption of dairy products. Stick to the fat content in your milk. Ask for full-fat curd at the store. You need to consume full-fatty dairy products. Healthy fats help in lowering visceral fat and promotes muscle gain.
- Foods that are rich in nutrients and proteins help people gain muscle mass and maintain it in a much easier way.
- Say no to fast food or cereal bars. Junk food has minimal nutrition and unwanted calories. Calories without nutrition are of no use to the body. It converts into fat and gets accumulated on top of vital organs disturbing their functioning.
Here is an informative video from AhtleanX
Diet 2: High Protein Diet
Only calories won’t help, you need to include the right amount of protein and your diet. If you want to gain weight and look fit, you need to build muscles not flab. Proteins are highly rich in amino acids that are considered building blocks of muscles.
A high protein diet helps in repair of the cells which break down during catabolic activities especially workout. Protein also supports the making of hormones and supports various processes in the body. Best way to increase protein intake is to increase the protein-rich foods in your diet.
- Include eggs, lean meat, fish, skinless chicken, pulses, sprouts, and dairy products that rich sources of proteins in your meal.
- Go for Fish such as tuna and mackerel are rich in oil and are one of the best ways to increase muscle mass.
The above-mentioned food sources will give you enough protein.
Diet 3: Weight Gain Supplements
For some of you, especially vegans and vegetarians may not get enough protein through diet. In such cases, you need to take in some extra supplements which would certainly add on muscle weight to your body. Whey protein is one of the common protein supplement.
Opt for milk or smoothies with whey protein to get the best results. Adding some supplements like whey protein helps to increase body mass and aid in muscle development. If you are confused regarding how to take in the supplement mix it in milk and take it at bedtime. Vegans and lactose intolerant people can opt for soy milk instead of cow milk.
Diet 4: Include Foods Rich in Good Fat
You can definitely not take trans fat but opt for foods rich in good fat.
Milk, cheese, cottage cheese, yogurt, and many other dairy products including the oily fish are best for gaining muscle mass. It has essential fatty acids like omega 3, omega 6 etc. These foods help to maintain a rich nutrient profile for your body. It helps synthesize Vitamin D and essential nutrients. This is one of the most important part of gym diet plan.
Diet 5: More of Liquid
Drinking enough water is the key to keep yourself healthy. You can also opt for flavored water, healthy smoothies, different fruit juices, detox water, mineral water etc. It washes out the impurities and helps you grab the essential elements from the food into your body.
Water is said to be the best mate for the human body to keep it fit. If you are bored with water you can go for detox water, it will help you drink more water. How much water shall I drink in a day?, is a common question I get from readers. The simple answer is, the amount of water which turns your urine from yellow to colorless.
Diet 6: Add non-veg in Your Meal
If you are a not vegan or vegetarian try to include meat in your meals. It will help you a lot in fulfilling your body’s nutritional requirements.
- Chicken, fish, meat, are highly beneficial to help you add on muscle weight. Including eggs, lean meat, fish, skinless chicken, pulses, sprouts, and dairy products that rich sources of proteins in your meal.
- Go for Fish such as tuna and mackerel are rich in oil and are one of the best ways to increase weight. They are highly rich in amino acids that are considered building blocks of muscles.
The above-mentioned food sources will give you enough protein you need to build and tone muscles.
Diet 7: Consume a High-Quality Post Workout Meal
Post workout meal is very important in replenishing the glycogen levels in the body. If you fail to eat a healthy post-workout meal, you will experience high cortisol levels in your body.
The timing of this meal is very crucial and you may simply want to eat this meal within 30-60 mins post workout. Being consistent along with your food regimen is the most vital factor of any health aim. This factor without a doubt lies in with getting ready your meals. This is one of the most important part of gym diet plan.
10 Foods for Gym Diet
Eggs are a great combination of high-quality proteins and healthy fats. To get the best result you must eat the whole egg basically the most effective part of the egg is the yolk. You can have 2 to 3 eggs a day to get the better result. Many athletes and bodybuilders eat six or more eggs daily.
140 grams of chicken consist of 143 grams of protein which is a great thing all skinny people should be aware of. It helps add muscles on your body with the high protein contents it involves. So, if your not a vegetarian start including chicken in your meal.
3. Paneer or Cottage Cheese
Paneer is highly rich in fat which you can either have it raw or fried in ghee or butter for the best result. Regular intake of paneer helps you gain weight in a very short period.
It has a great nutritional profile, including a well-balanced mix of protein, carbohydrate, and fat. There are numerous snacks and healthy weight-gain recipes based on panner.
4. Green Veggies
Green veggies are the best sources of fiber, vitamins, and protein which are considered the best to put on weight and also keep you healthy as many of the green vegetables contain anti functions which kill the germs in our body.
Nuts are rich in significant amounts of calories in a small serving. You can eat nuts as first thing in the morning. Mix all different nuts like walnut, almonds etc in a bowl and eat a handful first thing after getting up.
Beans are high in protein and fiber. Include beans, lentils, black beans, and kidney beans in your diet at least once per week.
Banana is a fiber-rich food which provides instant energy during physical activity. You might have observed various sports players eating a banana during the match/competition. This is a perfect pre-workout food and post-workout food.
8. Butter or Clarified Butter (Ghee)
It contains around 100 calories per tablespoon. Remember consuming excess butter can affect your health seriously. Take two tablespoons of Ghee or butter daily. Reduce the amount once you gain a little weight.
Oily fish are good sources of protein and important healthy fats. Out of all the nutrients that oily fish provide, omega-3 fatty acids are among the most significant and well known. Fishes are also rich in vitamin D. They offer numerous benefits to your health and fight diseases.
It is one of the main sources of Vitamin A, K, C, magnesium and other vital nutrients. You can include sprouts in your salad or main course.
Gym Diet Tips
Apart from all the diet and exercise, these are a few diet tips which may help you gain weight.
1. Include more and more protein-rich foods
Including more protein rich foods in your diet helps a lot to gain weight.
2. Be regular at the gym
Never skip the gym, be regular. Skipping the gym may damage your muscles.
3. Drink more water
Drink plenty of water. It’s the best thing that keeps you healthy. If you are bored with normal water go for detox water, you can also go for Detox Teas. Include foods like cucumber, watermelon which contain high water content.
4. Follow a routine
It’s better to plan your week and follow a routine throughout the week. This will help you avoid unwanted stress and help you to stick to your plan.
5. Increase the reps gradually
Remember to increase the reps each time you exercise. This will help you to increase strength and muscle mass.
6. Never lose hope
Many times our effort does not give the desired result. This makes us nervous and we stop practicing. This makes the situation even worse. So, remember to keep patience and keep trying with a positive attitude.