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Indian Vegetarian Muscle Building Diet For Hardgainers

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Indian Vegetarian Muscle Building Diet For Hardgainers

Indian Vegetarian Muscle Building Diet For Hardgainers

Introduction

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.

Overview

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.

Macro-nutrients

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.

Micro-nutrients

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.

Others

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

FoodQtyProtein 

Carb

 

FatTotal Calories
Milk300 ml10.2 g14 g10.06 g150
Cookies44 g25 g6 g150
14.2 g39 g16.06 g300

 

Meal 2: Breakfast: (1- 2 hrs after meal 1)

FoodQtyProtein 

Carb

 

FatTotal Calories
Oats cooked100 g17 g66 g6.9 g380
Paneer
100 g20 g1.1 g20 g250
Apple1 Large0.55 g29.28 g0.36 g110
37.55 g96.38 g
27.26 g740

 

Meal 3: After 2 – 3 hrs of breakfast

FoodQtyProtein 

Carb

 

FatTotal Calories
Walnuts15 g2 g2 g9.78 g100
Almonds20 g4 g4.5 g10.13 g140
Banana100 g1.1 g23 g0.33 g90
Milk300 ml10.2 g14 g10.6 g150
17.3 g43.5 g30.84 g480
Meal 4: Lunch

FoodQtyProtein 

Carb

 

FatTotal Calories
 Brown Rice150 g4 g35 g1.24 g170
Lentils150 g14 g30 g0.57 g170
Curd100 g11 g3.4 g4.2 g100
2968.4 g6.01 g440
Meal 5:  (2 hours after lunch)

FoodQtyProtein 

Carb

 

FatTotal Calories
Tea1 cup0 g4 g0.5520
Cookies44 g25 g6 g150
Almonds20 g4 g4.5 g10.13 g140
8 g33.5 g16.63 g310
 Meal 6: (2 hours after meal 5)

FoodQtyProtein 

Carb

 

FatTotal Calories
Green Vegetables200 g5.8 g26 g0.4 g185
Paneer

(Homemade)

100 g20 g1.1 g20 g250
25.8 g27.1 g20.4 g435
 Meal 7: Dinner

FoodQtyProtein 

Carb

 

FatTotal Calories
Cooked Potatoes100 g2 g17 g0.1 g80
Vegetables100 g2.9 g13 g0.2 g70
4.9 g30 g0.3 g150

 

Meal 8: Before Bed

FoodQtyProtein 

Carb

 

Fat Calories
Milk300 ml10.2 g14 g10.06 g150
10.2 g14 g10.06 g150

 

Total:
Protein: 146.95 grams
Carbohydrate: 312.88 grams
Fat: 128.1 grams
CALORIES: 3005

Suggested pre workout meals: (30 mins before your workout)

FoodQtyProteinCarb

 

FatTotal Calories
Apple1 pc0.55 g29.28 g0.36 g110
Boiled Potato  Salad100 g2 g17 g0.1 g80

 

Suggested post workout meals (15 mins after your workout)

FoodQtyProteinCarb

 

FatTotal Calories
Whey protein
30 g26 g2 g0
110
Skimmed milk1 glass8 g11.88 g1 g86

 

Conclusion

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.

 

 

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