7-Day Muscle Building Diet

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

 

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