Did you know that gaining muscle is about 70% nutrition and only 30% workouts? If you’re serious about building muscle mass, then you need to focus on your nutrition just as much as you do your workouts.
One popular approach to gaining muscle is through a bulk diet plan Indian, which involves consuming more calories than your body burns in a day.
In fact, a 2019 study published in the Journal of Nutrition and Metabolism revealed that individuals who maintained a calorie surplus with high protein diets gained 18% more muscle mass in comparison to those who relied solely on workouts.
So, the popular approach to gaining muscle for men is through a bulking diet for skinny guys involves consuming more calories than your body burns in a day. Therefore, in this blog, we’ll dive deeper into the specifics of a bulk diet plan for Indians.
So, let us discover what is the best diet for muscle gain to bulk up for skinny guys!
What Does An Indian Bulk Diet Plan Mean?
A bulk diet is a dietary approach aimed at gaining muscle mass. The idea behind it is to increase the calorie intake that your body burns on a daily basis. The body uses this excess energy to build and repair muscle tissue, resulting in muscle growth.
However, it’s important to note that a bulk diet isn’t a license to eat whatever you want. Instead, it requires a strategic approach to ensure you’re consuming the right calories and nutrients to support your goals.
Understanding Healthy Weight Gain And Muscle Building
Gaining weight in a healthy way is crucial for those looking to build muscle. It’s not just about consuming more calories, but ensuring those calories come from nutritious sources. Instead of reaching for junk food, consider foods that provide a calorie surplus without compromising your health.
For instance, sweet potatoes are a great source of complex carbohydrates and can be included in your meals. A baked potato, drizzled with a bit of olive oil, can also be a delicious and healthy addition to your diet. Green beans are packed with fiber and can help you feel full, while also providing essential nutrients.
Lean beef is an excellent source of protein and amino acids, which are vital for muscle growth and repair. For every pound of body weight, aim to consume around 0.6 to 1 gram of protein. Cottage cheese is another protein-rich food that can help in muscle building.
Remember, the goal is to create a calorie surplus, meaning you consume more calories than your body burns. This surplus, combined with regular strength training, will help you gain weight and build muscle effectively.
So, say goodbye to junk food and hello to a balanced, nutrient-dense diet that supports your weight gain and muscle-building goals.
How Many Calories You Can Consume on a Bulk Diet Plan Indian?
The number of calories you should consume on a bulking diet plan Indian for skinny guys depends on a variety of factors, such as your age, sex, body weight, and activity level. However, as a general rule of thumb, you’ll need to consume around 250-500 calories above your maintenance level. This maintenance level is the number of calories your body burns in a day to maintain your current weight.
For example, if your maintenance level is 2500 calories, then you’ll need to consume around 2,750-3,000 calories per day for gaining weight and building lean muscle mass. However, keep in mind that this is just an estimate. To get a more accurate number, we recommend consulting with a registered dietitian or healthcare provider.
best bulking diet for skinny guys
So to give you an idea of what a bulking meal plan for skinny guys might look like, here’s a sample meal plan with nutrient dense foods that provides around 3000 calories per day:
Breakfast (600-700 calories)
4-5 whole eggs scrambled or an omelette with veggies
2 slices of whole wheat bread or 1 cup of cooked oats
1 medium-sized banana or other fruit
1 scoop of whey protein powder mixed with water |
Mid Day Snack (400-500 calories)
1 cup of cooked brown rice
150g of grilled chicken breast
1 cup of sautéed vegetables such as broccoli, carrots, and bell peppers |
Lunch (600-700 calories)
1 cup of cooked quinoa or 2 medium-sized whole wheat rotis
200g of grilled fish such as salmon or tuna
1 cup of mixed green salad with olive oil and vinegar dressing |
Pre-Workout Snack (300-400 calories)
1 medium-sized sweet potato or banana
2 tbsp of almond butter or peanut butter |
Post-Workout Shake (500-600 calories)
2 scoops of whey protein powder mixed with water
1 medium-sized banana
2 tbsp of honey or maple syrup |
Dinner (600-700 calories)
1 cup of cooked brown rice or 2 medium-sized whole wheat rotis
200g of grilled chicken or paneer tikka
1 cup of mixed vegetable curry such as cauliflower or spinach |
Before Bed Snack (300-400 calories)
1 cup of low-fat Greek yogurt
2 tbsp of chia seeds or flaxseeds |
Moreover, this bulking diet meal plan for skinny guys provides a total of around 3,000-3,500 calories, which should be sufficient for most individuals looking to gain and build muscle mass. The macronutrient distribution for this plan is approximately 40% carbohydrates, 30% protein, and 30% fat. However, keep in mind that these percentages may vary based on your individual needs and goals.
What To Include In An Effective Indian Bulking Diet Plan
When following a bulking diet plan for skinny guys Indian, it’s important to incorporate traditional Indian foods while ensuring you meet your calorie and macronutrient requirements. Here are some key food groups and specific food items you can include in your bulk diet plan:
Protein Sources:
- Lentils and legumes: Such as chickpeas (chana), kidney beans (rajma), black-eyed peas (lobia), and split yellow lentils (moong dal).
- Paneer (cottage cheese): A rich source of protein, commonly used in Indian cuisine.
- Tofu: A plant-based protein option that can be used in curries, stir-fries, or grilled dishes.
- Chicken: Include lean cuts of chicken in your diet, such as boneless chicken breast.
- Fish: Opt for fish like salmon, mackerel, or tuna, which are rich in protein and healthy fats.
- Eggs: Include whole eggs or egg whites in your diet for a good protein boost.
Carbohydrate Sources:
- Whole grains: Choose whole wheat, brown rice, quinoa, and millets like ragi and jowar.
- Rotis: Include whole wheat rotis or chapatis as a staple in your meals.
- Rice: Opt for brown rice or parboiled rice for a healthier carbohydrate option.
- Oats: Incorporate oats in your breakfast as a source of complex carbohydrates.
Healthy Fat Sources:
- Nuts and seeds: Include almonds, walnuts, flaxseeds, and chia seeds for healthy fats.
- Cooking oils: Use oils like olive oil, coconut oil, or mustard oil for cooking.
- Avocados: Incorporate avocados into salads or smoothies for their healthy fat content.
Fruits And Vegetables:
- Include a variety of fruits and vegetables in your diet to ensure you get a wide range of vitamins, minerals, and fiber.
- Opt for locally available seasonal fruits and vegetables to make your diet more sustainable and cost-effective.
Dairy And Dairy Alternatives:
- Milk and yogurt: Consume skimmed or low-fat milk and yogurt to meet your calcium and protein requirements.
- Plant-based milk alternatives: If you prefer plant-based options, choose soy milk, almond milk, or coconut milk fortified with calcium and vitamins.
Snacks And Shakes:
- Protein shakes: Include whey protein powder or plant-based powders to supplement your protein intake.
- Nutritious snacks: Opt for homemade snacks like roasted chickpeas, trail mix with nuts and seeds, or homemade protein bars.
Wrap Up
To effectively gain weight and build muscle, skinny individuals on a bulking diet should consume 250-500 calories above their maintenance level, which is the number of calories required to maintain their current weight. For example, if their maintenance is 2500 calories, they should aim for 2750-3000 calories daily. Consulting with a dietitian is recommended for personalized advice.
A sample bulking meal plan includes nutrient-dense foods that provide around 3000-3500 calories. This plan includes:
- Breakfast: Scrambled eggs with whole wheat bread or oats, banana, and whey protein.
- Mid-day Snack: Brown rice, grilled chicken breast, and sautéed veggies.
- Lunch: Quinoa or whole wheat rotis with grilled fish and mixed salad.
- Pre-Workout Snack: Sweet potato or banana with almond or peanut butter.
- Post-Workout Shake: Whey protein with banana and honey.
- Dinner: Brown rice or rotis with grilled chicken or paneer, and vegetable curry.
- Before Bed Snack: Greek yogurt with chia or flaxseeds.
The diet plan’s macronutrient distribution is about 40% carbs, 30% protein, and 30% fat.
For an effective Indian bulking diet, include:
- Protein: Lentils, legumes, paneer, tofu, chicken, fish, and eggs.
- Carbs: Whole grains, rotis, brown rice, quinoa, and oats.
- Healthy Fats: Nuts, seeds, cooking oils like olive or coconut oil, and avocados.
- Fruits and Vegetables: Seasonal produce for essential vitamins and minerals.
- Dairy: Low-fat milk, yogurt, and plant-based alternatives like soy or almond milk.
- Snacks and Shakes: Protein shakes, nuts, seeds, and homemade protein bars.
This balanced approach to bulking helps meet calorie and macronutrient needs, while traditional Indian foods make the diet sustainable and effective for muscle gain.
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Fun Fact
A 100 g of papad contains 326 calories, whereas the same quantity of makhanas provides 495 calories, which is 169 calories more than papad. If we tell you about the amount of fat, you’ll be shocked! Papad has 22.34 g less fat than makhana!
Frequently Asked Questions
What is a skinny guy bulking diet plan, and how does it help in gaining muscle mass?
A bulk diet is a dietary approach that involves consuming more calories than your body burns in order to support muscle growth. By providing your body with an excess of energy through a calorie surplus.
How many calories should I consume on a bulking diet For Skinny Guys?
However, the number of calories you should consume on a bulk diet depends on factors like your age, sex, body weight, and activity level. Typically, a calorie surplus of 250-500 calories above your maintenance level is recommended.
What are the key macronutrients in a bulking diet Meal Plan For Skinny Guys?
A bulk diet plan should include an adequate intake of protein, carbohydrates, and healthy fats and avoid too much junk food.
What are some good sources of protein in a bulk diet Plan Indian.
So, the Indian bulk diet plans can include protein-rich foods like lentils, legumes (chickpeas, kidney beans), paneer (cottage cheese), tofu, chicken, fish (salmon, tuna), and eggs.
Can I include Indian bread (roti) in my bulk Up diet plan For Skinny Guys?
Yes, you can include whole wheat rotis in your bulk diet plan. They are also a good source of complex carbohydrates and can be consumed in moderation to meet your energy needs.
Are there any specific Indian dishes I can incorporate into my bulk diet plan?
Yes, you can also include Indian dishes like dal (lentil) preparations, grilled tandoori chicken or fish, vegetable curries, and stir-fried vegetables in your bulk diet plan.
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Your search to find the right guidance to be a part of all those fat-to-fit stories ends here. So, contact us today if you are looking for a diet plan with cheat meals. Also, we will discuss how we can help you achieve your weight loss goals.
Disclaimer
This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Always seek advice from a doctor/dietitian before starting if you have any concerns.
Eat Healthy, Live Healthy. Enjoy a long happy life.
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