7-Day Muscle Building Diet
आज इस आर्टिकल में हम आपको 1 week का डाइट प्लान दे रहे है जो आप अपने workout रूटीन के साथ फॉलो करे. यह आपको maximum muscle करने में मदद करेगी.
यह नॉन वेज डाइट प्लान है जिसमे हमने preworkout, intraworkout भी add किये है. अगर आपको कोई दिक्कत होती है आप हमारे Facebook Page पर मैसेज कर सकते है. हमने आपको workout से पहले क्या खाये (what eat before workout in hindi)और workout के बाद क्या खाए (what eat after workout in hindi)इसके बारे में भी बताया है.
| Day 1 | |
| After Wake Up | 1 Glass Lukewarm Lemon Water |
| Breakfast | 4 Egg White + 1 Egg Yolk + 1 Bowl Oats |
| Snack | 1 Fist Almond + 1 Whey Protein Scoop |
| Lunch | 100g Chicken + Green Salad + 1 Bowl Curd |
| Snack | 1 Fist Peanut + 1 Whey Protein Scoop + 1 Multivitamin |
| Pre-Workout | 2 Scoop Citrulline Malate |
| Intra-Workout | 1 Scoop BCAA + 2 Teaspoon Glucose |
| Post-Workout | 1 Scoop Whey Protein + 1 Banana + 5 Almond |
| Dinner | 100g Chicken + 2 Chapati + Green Salad |
| Post Dinner (30 Min before sleep) | 1 Glass Warm Milk + 1 Multivitamin |
| Day 2 | |
| After Wake Up | 1 Glass Lukewarm Lemon Water |
| Breakfast | 1 Bowl Corn Flakes + 1 Cup Strawberry |
| Snack | 1 Fist Peanut + 1 Scoop Whey Protein |
| Lunch | 2 Chapati + 1 Cup Daal + Green Salad |
| Snack | 2 Bread Slice + Peanut Butter + 1 Whey Protein Scoop + 1 Multivitamin |
| Pre-Workout | 2 Scoop Citrulline Malate |
| Intra-Workout | 1 Scoop BCAA + 2 Teaspoon Glucose |
| Post-Workout | 1 Scoop Whey Protein + 1 Apple + 10 Walnut |
| Dinner | 3 Chapati + Veg Curry + Green Salad |
| Post Dinner (30 Min before sleep) | 1 Glass Warm Milk + 1 Multivitamin |
| Day 3 | |
| After Wake Up | 1 Glass Lukewarm Lemon Water |
| Breakfast | 4 Egg Omalate + 2 Brown Bread + 1 Fruit |
| Snack | 1 Fist Almond + 1 Scoop Whey Protein |
| Lunch | 100g Fish + 1 Cup Brown Rice + 1 Cup Curd |
| Snack | 100g Papaya + 1 Scoop Whey Protein + 1 Multivitamin |
| Pre-Workout | 2 Scoop Citrulline Malate |
| Intra-Workout | 1 Scoop BCAA + 2 Teaspoon Glucose |
| Post-Workout | 1 Scoop Whey Protein + 1 Banana + 10 Peanut |
| Dinner | 2 Chapati + 1 Bowl Chicken + Green Salad |
| Post Dinner (30 Min before sleep) | 1 Glass Warm Milk + 1 Multivitamin |
| Day 4 | |
| After Wake Up | 1 Glass Lukewarm Lemon Water |
| Breakfast | 3 Egg White + 2 Egg With Yolk +1 Bowl Curd |
| Snack | 1 Fist Almond + 1 Scoop Whey Protein |
| Lunch | 5 Egg Omalate + 3 Brown Bread + Green Salad |
| Snack | 10 Walnut + 1 Scoop Whey Protein + 1 Multivitamin |
| Pre-Workout | 2 Scoop Citrulline Malate |
| Intra-Workout | 1 Scoop BCAA + 2 Teaspoon Glucose |
| Post-Workout | 1 Scoop Whey Protein + 1 Banana + 1 Apple |
| Dinner | 100g Chicken + 3 Chapati + Green Salad |
| Post Dinner (30 Min before sleep) | 1 Cup Milk + 1 Multivitamin |
| Day 5 | |
| After Wake Up | 1 Glass Lukewarm Lemon Water |
| Breakfast | 1 Bowl Oats + 1 Banana + 5 Almond |
| Snack | 1 Fist Peanut + 1 Scoop Whey Protein |
| Lunch | 3 Chapati + 100g Chicken + Green Salad |
| Snack | 2 Brown Bread + Peanut Butter + 1 Scoop Whey Protein + 1 Multivitamin |
| Pre-Workout | 2 Scoop Citrulline Malate |
| Intra-Workout | 1 Scoop BCAA + 2 Teaspoon Glucose |
| Post-Workout | 1 Scoop Whey Protein + 1 Apple + 10 Walnut |
| Dinner | 100g Fish + 2 Chapati + Green Salad |
| Post Dinner (30 Min before sleep) | 1 Glass Warm Milk + 1 Multivitamin |
| Day 6 | |
| After Wake Up | 1 Glass Lukewarm Lemon Water |
| Breakfast | 4 Egg White + 1 Bowl Curd |
| Snack | 1 Fist Almond |
| Lunch | 2 Brown Bread + 100g Fish + Green Salad |
| Snack | 10 Walnut + 1 Scoop Whey Protein + 1 Multivitamin |
| Pre-Workout | 2 Scoop Citrulline Malate |
| Intra-Workout | 1 Scoop BCAA + 2 Teaspoon Glucose |
| Post-Workout | 1 Scoop Whey Protein + 1 Cup Strawberry + 1 Teaspoon Peanut Butter |
| Dinner | 4 Chapati + 100g Chicken + Steamed Broccoli |
| Post Dinner (30 Min before sleep) | 1 Glass Warm Milk + 1 Multivitamin |
| Day 7 | |
| After Wake Up | 1 Glass Lukewarm Lemon Water |
| Breakfast | 4 Egg White + 1 Bowl Curd + 1 Cup Strawberry |
| Snack | 5 Almond + 5 Peanut |
| Lunch | 1 Cup Brown Rice + 100g Chicken + Green Salad |
| Snack | 1 Scoop Whey Protein + 1 Multivitamin |
| Dinner | 4 Chapati + 100g Fish + Green Salad |
| Post Dinner (30 Min before sleep) | 1 Glass Warm Milk + 1 Multivitamin |