Indian Bulking Diet Plan

This article focuses on the Indian way of bulking. I’ll try to make the diet plan as dynamic as possible so that replacing certain meals can be done with ease.

I’ll also add in some replacements for certain meals that you can incorporate in your daily diet plan.

As an Indian, we have a hard time bulking since we do not have enough on-the-go luxury foods. We have always been dependent on roti (chapati), rajma (kidney beans), white rice and the likes of others. I’ll provide a sample meal plan which will consist of foods that are easily available in any grocery store.

Bulking the right way

The right way to gain weight is to maximize muscle growth and to minimize fat storage. In short, we need muscles.

Firstly, you should calculate your Basal Metabolic Rate (BMR). The BMR is the calorie needed by your body to maintain the body weight at zero physical activity.

Now that you know your BMR, multiply it with the below-given values as per your physical activity to get the daily total calorie intake.

  • If you rarely exercise, multiply your BMR by 1.2
  • If you exercise on 1 to 3 days per week, multiply your BMR by 1.375
  • If you exercise on 3 to 5 days per week, multiply your BMR by 1.55
  • If you exercise 6 to 7 days per week, multiply your BMR by 1.725
  • If you exercise every day and have a physical job or if you often exercise twice a day, multiply your BMR by 1.9

The result that you get by following the above processes will be the calorie required by your body to maintain body weight subject to your physical activity.

For example: Let’s say that my BMR is 1600 and I exercise 5 days per week. I’ll multiply 1600 by 1.55 to get my daily calorie requirement, i.e. 1600 * 1.55 = 2480 calories per day.

Now in order to bulk, I’ll add an additional 500 to 600 calories to my daily calorie requirement; which amounts to 2480+500 = 2980 calories.

Having said so, you should not increase your daily calorie requirement drastically as it will increase the chances of storing fat and you do not want that to happen. A 500 to 600 additional calorie may be a slow process, but in the long run, it will definitely be beneficial.

Enough of science, let’s get into the “Indian Bulking Diet Plan”. Prior to starting, I would like to add certain points:

  • Incorporate this meal plan with weight gaining workout routine to maximize the result.
  • “Rome was not built in a day”. You need patience and discipline.
  • If you have health issues, consult your doctor before following this meal plan.

This plan is for non-vegetarians (A full-fledged vegetarian meal plan will be out soon).

Below is a meal plan for an individual who requires 3000 calories per day in order to bulk up.

MEAL 1: After Waking Up

Foods protein carbs fat

Low fat milk (250ml)

Marie Gold Biscuit (6 pcs)

12g

3g

17g

25g

2.7g

3.5g

MEAL 2: Breakfast

Foods protein carbs fat

Oats (80g) + milk (250ml)

2 eggs + 6 egg whites

22g

33.6g

71g

0.8g

8.7g

9.6g

MEAL 3: Morning Snack

Foods protein carbs fat

Curd (100g)

Almonds (10 pcs)

3.4g

2.7g

5g

2.7g

3.7g

6.8g

MEAL 4: Lunch

Foods protein carbs fat

Chicken Breast (120g)

Brown Rice (200g cooked)

Green veg.

37g

4.6g

0g

46g

4.3g

1.6g

MEAL 5: Pre-Workout

Foods protein carbs fat

Marie Gold Biscuit (6 pcs)

2 Banana

3g

2.6g

25g

54g

3.5g

0.8g

MEAL 6: Post-Workout

Foods protein carbs fat

Paneer (120g)

Potato (1 whole)

22g

4.3g

3.6g

36g

29g

0.2g

MEAL 7: Dinner

Foods protein carbs fat

Roti (3 pcs)

4 egg whites

Green veg.

9.3g

14.4g

54g

0g

11.1g

0g

TOTAL PROTEIN: 173.9g

TOTAL CARBS: 351.1g

TOTAL FATS: 85.5g

TOTAL CALORIES: 2869.5 + TEA = close to 3000 calories.

Replacements

  • If you use protein supplements then you can add in in Meal 1 and Meal 6.
  • If you do not eat chicken, then replace it with other protein sources such as eggs, fish etc.
  • You can also replace brown rice with white rice.
  • Replacing paneer with rajma can be done too.

This is a sample meal plan. You have to figure yours by calculating the calories that you would need to bulk and then additionally make a diet plan similar to the above given sample.

HAPPY BULKING!

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