The following is a diet chart for beginners whose goal is to gain weight or increase muscle mass. The diet plan is made for a person with following measurements:
Weight: 130lbs
Sex: male
Age: 20
Activity: 1-3 days of sports
Muscle Gain Diet Chart
Total: 2600 calories P:4cal, C:4cal F:9 cal
9.00am
(one glass warm water)
- 15 almonds
- banana shake(400ml)
(450Cal ; 75g Carbs ; 11g Fat ; 11g Protein)
11:00am
- 4 boiled Eggs
(270Cal ; 2g Carbs ; 18g Fat ; 24g Protein)
2.30pm -150gm chicken breast -200gm rice (450cal ; 40gm carbs ; 7g fat ; 55g protein)
5.30pm -atta bread with peanut butter (2tbsp) -oats (100gm) (600calories ; 75g carbs ; 25g fat ; 15g protein)
7pm (workout) -1 apple and one banana (90cal ; 19g carbs ; 0g fat ; 1g protein)
8.30pm -4 boiled eggs (270Cal ; 2g Carbs ; 18g Fat ; 24g Protein)
10.30pm -mutter paneer/chic peas/ daal/ (any home-made vegetable) -1 roti and rice (400cal ; 35g carbs ; 15g fat ; 25g protein)
Click here for the full video on How to Gain Weight | Make your own Diet Chart to Increase Muscle Mass.