Indian Vegetarian Muscle Building Diet For Hardgainers
Hardgainers or Ectomorphs are genetically thin. They can eat too much and they still look skinny. Keeping weight under control is a good thing but being under weight is a problem. It is very difficult for hardgainers to gain weight. Due to the rapid metabolism rate, their body absorbs and burns everything down they consume. The hardgainers appear thin and most of them are out of shape due to the lack of appropriate muscle mass or fat in their body. Hardgainers digest the food at a faster rate and hence they need to consume frequent and large meals that include the good amount of macro-nutrients and micronutrients. This will make them stronger internally and also improve body structure. The Indian vegetarian diet plan for muscle gain will definitely help those people who try hard to gain weight but still feel helpless.
This 3000 calorie Indian vegetarian diet plan for muscle gain includes all the seven components of a balanced diet to meet the calorie requirements of hardgainers.
Carbohydrates: Carbohydrates consist of small chains of sugar which is broken down by the digestive system into glucose to use as the body’s main energy source and hence this needs to make up around 45 to 65% of the diet.
Proteins: It is essential for repairing, rejuvenating and regenerating body tissues as well as cells. Protein helps to maintain a healthy functioning immune system and producing hormones with the help of amino acids which are found in protein-based foods. In total there are 20 types of amino acids, 9 of which are ‘essential’ and can only be found in certain foods.
Fats: It is an essential part of a healthy diet and should account for about 15 to 20% of your food. Good fat is required to balance the cholesterol levels and to improve the joint as well as bone health. It also provides the body a good amount of calories.
Vitamins: Colourful fruits and vegetables provide the human body with good amount of different types of vitamins.
Minerals: Green vegetables are a good source of minerals.
Fiber: It is required to keep the internal system cleansed. The human body is unable to digest Fiber but dietary fiber actually cleanses the entire digestive system very effectively, enabling better absorption of nutrients by the intestine.
Water: Human body needs 3-4 Litres of water per day. For optimum health one should drink a good amount of water.
For better results, incorporate this Indian vegetarian muscle building diet plan given below to gain some healthy weight. The typical body type of hardgainers is characterized by small bone structure and lean muscles. Below is a diet plan for hardgainers to add 3000 calories to your daily diet and promote muscle gain.
Meal 1: As soon as you wake up
|Milk||300 ml||10.2 g||14 g||10.06 g||150|
|Cookies||4||4 g||25 g||6 g||150|
|14.2 g||39 g||16.06 g||300|
|Meal 2: Breakfast: (1- 2 hrs after meal 1)|
|Meal 3: After 2 – 3 hrs of breakfast|
|Meal 4: Lunch|
|Meal 5: (2 hours after lunch)|
| Meal 6: (2 hours after meal 5)|
| Meal 7: Dinner|
|Meal 8: Before Bed|
Protein: 146.95 grams
Carbohydrate: 312.88 grams
Fat: 128.1 grams
Suggested pre workout meals: (30 mins before your workout)
|Apple||1 pc||0.55 g||29.28 g||0.36 g||110|
|Boiled Potato Salad||100 g||2 g||17 g||0.1 g||80|
Suggested post workout meals (15 mins after your workout)
|Whey protein||30 g||26 g||2 g||0||110|
|Skimmed milk||1 glass||8 g||11.88 g||1 g||86|
You should strictly follow the diet for at least 2 months to have a positive outcome. It works better when put together with a well-designed workout plan. The diet plan along with workout sessions will help hardgainers in growing muscles at a faster rate. The idea behind following Indian vegetarian diet plan is to gain clean and healthy weight without consuming sugar, fast food, and unhealthy foods. Hardgainers must be concerned about building muscle mass and not body fat. It is necessary to know about the importance of eating healthy, working out and giving good rest to the body to grow muscles. It requires dedication and lots of effort to change your physique, by changing the lifestyle and dietary habits. Quit bad habits, keep yourself calm – anxiety free, meditate to achieve positive changes in yourself.