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Suggest Diet Plan To Increase The Muscle Mass
Sir, This is Shuvajoy Chakraborty. I want to gain muscle mass to become big, but at the same time, I would like to shed a few pounds. Kindly suggest a diet plan. Here s my complete profile and daily diet plan. Name- Shuvajoy Chakraborty Age- 28 years Height- 5 feet 10.5 inches Weight - 85 kgs Smoking/ Drinking- None Sleep- 6 hours daily. Days1,3,5- 5am- wake up. Sattoo (4 big spoonfuls)+ 1 boiled egg 8am- weight training 9.15am- 1 bowl of oats along with 2 big spoonfuls each Horlicks, Endura Mass & Amul Spray Milk powder 1pm - Double egg omelette + sprouts 2.45pm- lunch ( rice,dal, mixed veggies) 5.30 pm- Sprouts + 1 apple 8pm- 6 rotis + chicken 6 Pcs + double egg omelette office hours 10am to 7.30pm Days2,4,6 everything stays the same, except that after waking up at 5am, i go for a walk and jog interval for about 1 hour. Day 7- rest day. I want to get big by adding more muscles. But i also want to avoid taking lot of supplements. The only one i use is endura mass. Would u suggest any other protein supplement? Kindly send me your valuable advice.
Wed, 15 Mar 2023
Hi,
If you want to gain muscle mass while losing some weight, it's important to have a balanced and healthy diet that provides enough protein, carbohydrates, and healthy fats. Here is a sample diet plan that you can follow:
* Breakfast:
- 4 egg whites + 1 whole egg omelet with spinach and tomatoes
- 2 slices of whole grain toast with avocado spread
- 1 cup of fresh fruit
* Snack:
- 1 scoop of whey protein powder mixed with water or almond milk
1 medium-sized banana
* Lunch:
- Grilled chicken breast or fish fillet
- 1 cup of brown rice or quinoa
- 1 cup of mixed vegetables (broccoli, carrots, bell peppers)
* Snack:
- 1 cup of Greek yogurt with mixed berries
1 handful of nuts (almonds, walnuts)
* Dinner:
- Grilled steak or salmon fillet
- 1 sweet potato
- 1 cup of mixed vegetables (asparagus, green beans)
* Before bed:
- 1 scoop of casein protein powder mixed with water or almond milk
In addition to your regular diet, it's important to drink plenty of water throughout the day to stay hydrated and help your body recover from workouts.
Regarding protein supplements, you can try whey protein, casein protein, or plant-based protein powders such as pea protein, hemp protein, or soy protein. Just make sure to read the labels and choose a high-quality product that does not contain added sugars or artificial flavors.
It's also important to work with a certified personal trainer or nutritionist to develop a customized workout and nutrition plan that is tailored to your specific goals and needs.
Take care. Hope I have answered your question. Let me know if I can assist you further.
Regards,
Dr. Priyanka, General & Family Physician
If you want to gain muscle mass while losing some weight, it's important to have a balanced and healthy diet that provides enough protein, carbohydrates, and healthy fats. Here is a sample diet plan that you can follow:
* Breakfast:
- 4 egg whites + 1 whole egg omelet with spinach and tomatoes
- 2 slices of whole grain toast with avocado spread
- 1 cup of fresh fruit
* Snack:
- 1 scoop of whey protein powder mixed with water or almond milk
1 medium-sized banana
* Lunch:
- Grilled chicken breast or fish fillet
- 1 cup of brown rice or quinoa
- 1 cup of mixed vegetables (broccoli, carrots, bell peppers)
* Snack:
- 1 cup of Greek yogurt with mixed berries
1 handful of nuts (almonds, walnuts)
* Dinner:
- Grilled steak or salmon fillet
- 1 sweet potato
- 1 cup of mixed vegetables (asparagus, green beans)
* Before bed:
- 1 scoop of casein protein powder mixed with water or almond milk
In addition to your regular diet, it's important to drink plenty of water throughout the day to stay hydrated and help your body recover from workouts.
Regarding protein supplements, you can try whey protein, casein protein, or plant-based protein powders such as pea protein, hemp protein, or soy protein. Just make sure to read the labels and choose a high-quality product that does not contain added sugars or artificial flavors.
It's also important to work with a certified personal trainer or nutritionist to develop a customized workout and nutrition plan that is tailored to your specific goals and needs.
Take care. Hope I have answered your question. Let me know if I can assist you further.
Regards,
Dr. Priyanka, General & Family Physician
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