You are training hard every day with your program and sweating up a storm with that cardio session. But the workout alone will not help you shred all the bulk you are willing to get rid off your body. A good diet is required in coordination with the workout program for the best results. The diet plan here will help you get lean with a balanced diet for the best results.

DIET SCHEDULE

Breakfast:

 � 4 sliceS of whole wheat bread
 � 2 table spoons of peanut butter
 � 250 ml milk

Mid morning: (11:30)

�  1 bowl sprouts mixed with 25 almond nuts

� A bowl of fruit salad 

�  1 boiled potato

Lunch:

� 1 bowl dal OR subzi + rice OR 2-3 chapatti
  with 1 plate green salad + Curd

Snacks: (3:30-4:00)

� Brown Rice with soya bean added to it 

� Fresh orange juice

Pre workout:

 � 1 Apple 

Post workout:

� 5 boiled egg whites

   OR          

 � A bowl of Dalia in milk 

Dinner:

� Soup+Dal OR subzi + chapatti + fruit salad

Note

� Don�t be empty stomach

� Dinner should be 2 hrs. before bed time

� You can take fish oil(sea cod) 2 tablets a day(any time)
� Supplements are not included in the diet plan , consult your trainer according to your goals.

This is a performance diet

Follow the diet regularly and as stated by the trainer, do not eat more or

less, than guided

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FOOD IS PARAMOUNT : Supplements won't make you big alone. The whole diet counts ! If you rely solely on the supplements then it won't get you anywhere as the diet is the main key to success. Diet counts as much as the training, I tell you !


So, this diet plan right here  is for the people out there who doesn't eat meat or any sort of flesh for reaching their daily protein requirements and are just dependent on the veg food. 

In this diet plan the ratios will be kept Ideally at  40% Proteins, 40% Carbohydrates and 20% Fats as any other balanced diet and can be followed by any ectomorph (Skinny) body type person.

(Note :  If your body type is endomorph or mesomorph , you'll have to cut down fats by 10% or 5% accordingly.)

LET'S GAIN MUSCLE, PLANT STYLE !

Meal 1 ( Wake up time )
-An apple 
-A protein shake 


Meal 2 ( Breakfast )
-A bowl of Oats  
-4 toasts of peanut butter


Meal 3 ( Afternoon or mid morning )
-Sprouts and almonds


Meal 4 ( Lunch )
- Chapattis made from wheat/bajra/jowar with dal and Green salad and curd
OR
-Veg Brwon rice with curd.


Meal 5 ( Pre workout )
- 2 Bananas or an apple


Meal 6 ( Post workout )
- Protein shake with mix veg salad ( including broccoli )


Meal 7 ( Dinner ) 
Same as lunch


 Note : 

*If you workout in the morning, then the morning protein shake will be taken after the workout and everything will remain the same.  

*People who are not onto supplementation can have a banana shake instead of the protein shake.Twice a day.

* Take Dinner at least one hour before going to bed.

*You can include multivitamins and sea cod.

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Along with an effective abdominal workout that includes exercises that target all areas of your midsection from crunches to leg raises. This is a diet plan for getting a healthy pair of core muscles. This diet will also help you torch the abdominal fat in a natural way without including any performance supplements.

DIET SCHEDULE

Breakfast:

 � 40 gms of muesli
 � 5-6 egg whites
 � 250 ml milk approx 1 glass
 � 10 almonds/ badam

Mid morning(11:30):

�  Fish 100 gms

�  An apple

Lunch:

� 1 bowl dal + 2  chapatti
  with 1 plate green salad 

Snacks(~ 4:00):

� Peanut butter (~two table spoon) 

Pre workout:

 � 100 gms of sweet potato
   or a banana

Post workout:

� 5 boiled egg whites

and a glass of fresh juice

Dinner(or after 1.1/2 hrs of workout ) :

� Chicken 250 gms + 10 almonds / badam

Note

� Don�t be empty stomach

� Dinner should be 2 hrs. before bed time

� You can take fish oil(sea cod) 2 tablets a day(any time)
� Supplements are not included in the diet plan, consult your trainer according to your goals.

This is a performance diet

Follow the diet regularly and as stated by the trainer, do not eat more or

less, than guided

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     Lately i've been looking for an India food diet for our fellow Indian bodybuilders on the internet and unfortunately there are no any ! 

So as there are no specific diet plans on the internet that can be totally followed by Indians. Here is the meal plan for an individual for gaining muscle that totally comprises of Indian food. 

I've divided the diet into total number of 7 little meals as eating everything at the same time is not the right way.

                        

                          DIET SCHEDULE

Breakfast:

 � 4 sliceS of whole wheat bread
 � 5-6 egg white omelete(in olive oil) OR 5-6 boiled egg whites.
 � 250 ml milk

Mid morning: (11:30)

�  1 bowl sprouts mixed with 25 almond nuts

�  Dalia OR 1 bowl cornflakes with milk

�  1 boiled potato

Lunch:

� 1 bowl dal OR subzi + rice OR 2-3 chapatti
  with 1 plate green salad + Curd

Snacks: (3:30-4:00)

� Banana shake

� 4 boiled egg white

Pre workout:

 � 1 Apple 

Post workout:

� 5 boiled egg whites

   OR          

 � Chicken(steamed or roasted)

Dinner:

� Soup+Dal OR subzi + chapatti + 1 plate nutrella salad OR fruit salad

Note

� Don�t be empty stomach

� Dinner should be 2 hrs. before bed time

� You can take fish oil(sea cod) 2 tablets a day(any time)
� Supplements are not included in the diet plan , consult your trainer according to your goals.

This is a performance diet

Follow the diet regularly and as stated by the trainer, do not eat more or

less, than guidedSEE ALSO :   INDIAN VEG DIET PLAN FOR BODYBUILDING

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