If you've started working out more often, I suggest you to consume whey protein as it is easy to digest and is the best source of protein extracted from milk . 



If you wanna gain weight, consume whey concentrate. 

If you're on a weight loss journey, consume whey isolate. 

But make sure to consume whey if and only if you've worked out and feel the pump in your muscles. 

Or else whey can show much side effects when consumed without any muscle effect. 

50% of your diet consists of carbs 

35% protein 

15% fat n fibres. 

In order to get the full protein extract in your food, try to include protein sources in 1/3rd of your diet as I've told you earlier. 

Improve your diet and you gonna see super improved results 

So let's assume I burn 2500 calories a day with workout n all 

I consume around 1500-2000 calories per day, them I'm on a calorie deficit and I can lose fat as well as weight easily with right exercise and diet plans If I wanna build muscles or some of you wanna gain weight, you consume 2800-3000 cal/day. 

With effective fooding and hypertrophy workouts you also can gain weight as well as muscles

If you're getting so much confused with diet n all...


Lemme simplify everything for you... 

2 bananas for pre workout.

2 bananas with bread peanut butter and egg whites for post workout. 


Best homemade meal for healthy diet

The most common method I'll suggest you to follow is divide your plate into 3 parts in any meal :-  Fibrous Carbs, protiens and Starchy Carbs( to enhance strength and performance)


List of some common fibrous carbs to include in your diet : 

Brown rice 

Fried rice 

Wheat and related products

Spinach

Mushroom and mostly all types of foods related to these


Starchy carb list : 

Banana 

Peas 

Barley 

Potato 

Corn 

Sweet potato 

Quinoa 

Bread 

And many more...


Protien based foods;

Almonds 

Peanut butter

Egg white 

Omlette

Fried chicken

Grilled chicken

Chicken soup

Fish

Skimmed milk and related products like paneer etc...

Yogurt

Butter 

Mozrella cheese 


And all related food...

Fruits like apple banana grapes n oranges can also give a good amount of required carbs to fulfill your dietary needs.


Most important of all  !!

In one day we burn some 2000(nearly) calories a day. 

Workout everyday can burn 500 extra calories. 

If you wanna calculate exact amount of calories you burn in one day without any workout just by doing daily chores follow this simple formula: 


For females;

655.1 + (4.35 x weight) + (4.7 x height) – (4.7 x age) = BMR for females


For males;

66 + (6.2 x weight) + (12.7 x height) – (6.76 x age) = BMR for males

So let's assume I burn 2500 calories a day with workout n all 

I consume around 1500-2000 calories per day, them I'm on a calorie deficit and I can lose fat as well as weight easily with right exercise and food intake

If I wanna build muscles or some of you wanna gain weight, you consume 2800-3000 cal/day. 

With effective fooding and hypertrophy workouts you also can gain weight as well as muscles


But REMEMBER

YOU CANNOT BURN FAT AS WELL AS BUILD MUSCLES AT THE SAME TIME!!

First you burn reqd amt of fat to build muscles i.e. below 13-17% for men and 25-27% for women

Body always want to be filled with fats as I've told earlier. So you need to train your mind in order to train your body.

Drinking 8 or more glasses of water everyday also aid the fat burning process as they're 0 caloried and can even suppress your food requirement for sometime. When you feel hungry at odd times, drink 2 glasses of water instead. 

Trust me they burn huge amount of fats in these cases.

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