As a beginner, the most difficult thing is to gain a good amount of protein to meet the muscle-building requirements. If you are one of those who are struggling to prepare a diet chart for yourself. No worry today I am going to provide you with an amazing diet chart for muscle gain. This article will help you in learning how to create your own diet chart for muscle gain and fat loss. If you are looking for a pre-build diet chart you are not going to find it here.
In this article, we are going to talk about some of the best foods and the best ways in which you can create your diet chart. Frow the following points you will understand what we are going to discuss in this article:
- Why is a diet chart or diet plan important?
- How to create your own diet chart?
- Basic contents of diet chart.
- Calorie content and macronutrients in each food mentioned here.
- What foods to eat and what to avoid?
- Sample Diet chart.
So, these are the few things that we are going to discuss in this amazing article.
Why is a diet chart or diet plan Important?
First of all, we can consider this as a balanced diet plan. Because you are going to nourish your body with some amazing nutrients. Always remember this if you want to look healthy eat healthy, if you wanna look junk eat junk.
Everything’s up to you because you are the creator of your own physique. You are responsible for building it as a legendary one or just destroying it.
A healthy lifestyle can only be achieved with a healthy way of eating. So to improve your eating habits you need to have a proper diet chart.
Before discussing the importance let’s talk about what is a diet chart?
Diet charts can be referred to as a proper balance between calories. Calories are the amount of energy released by your body after the digestion or absorption of food introduced in your body. To get a good amount of calories, eating good and nutritious foods is important. You get a marvelous amount of calories by eating fruits, whole grains, and proteins.
When you start eating healthy you feel more energetic, experience a good mood, and in addition, you improve your overall body health.
Also, when you follow a proper diet plan, you reduce your risk of getting sick. If you maintain a proper diet plan not only your body grows but you reduce the risk of getting heart disease or any other disease that arises from unhealthy foods.
In bodybuilding, a proper diet chart will help you grow faster and maintain your body muscles.
How to create your own amazing diet chart for muscle gain?
Now, you have an idea why having a diet chart is important for you. As we know for building muscles and maintaining them you need a proper diet chart.
So, a new question arises: how to create your own diet chart?
Well creating a diet chart requires a lot of research or proper guidance. Here today I will share my database that will help you to create your own diet chart.
For creating a diet chart you need to have a piece of proper knowledge of the basic nutrient contents of the foods that you are eating. For gaining muscles you need to know how much amount of protein you need to consume to build proper muscles.
1.6 to 2.2g of protein multiplied by your body weight in kg. For example, if your body weight is 70kg then 70 x 1.6 = 112g. So, for a 70kg person, you can assume that you need around 112g of protein per day. This 112g of protein must be divided equally in your meals. Also, some amount must be added to your post and pre-workout meals.
This way you can have a basic idea of daily protein requirements. Also, if you wanna lose fat you should consider reducing the amount of fat in your diet. Increasing protein intake in your body will not only boost your muscle growth but will help you shed extra body fat.
Basic content of diet charts:
A proper diet chart or diet plan requires a few basic requirements that your plan should meet. Your diet chart should be divided equally into 3 to 4 meals, or you can go for 5 – 6 meals. This depends upon you on how evenly you divide your meals. Well If you ask me I would recommend you to go for 5 meals.
The 1st meal should be a light meal and can be considered as a pre-breakfast meal. This meal is important because when you wake up, your stomach is still not completely active, so having a light meal before your breakfast will help your stomach become completely activated.
Now, your 2nd meal is your main breakfast. Your breakfast should be rich in complex carbs, proteins, and overall it should be a proper balance of calories. Then having fruits or sprouts before a few hours of having lunch. In your lunch, you can have more proper foods and high protein intakes. Then the last meal will be your dinner which should be light and rich in a good amount of calories. But it shouldn’t be heavy because you are going to sleep and your stomach may get upset if you don’t take proper care of it.
So, for the basic requirements, your diet should contain a proper ratio of proteins, carbs, and fats.
For this, first of all, you need to find out the number of calories that you require daily. Then you can distribute the number of calories properly in your meals. In each meal, you should have protein, carbs, and a little amount of fat the total calories will be evenly divided between these macronutrients.
Calorie content and macronutrients in each food:
I have already written an article focusing on foods that help in building foods. You can check that out and get an idea about what to add to your diet chart. Also, there is another article focusing on increasing muscle mass even if you are skinny.
This part of the article is just to explain to you what really is to look in foods:
For example, low-fat paneer contains about 75 calories in which 0.5g of is carbs, 6g of proteins, and 6g of total fat. So, like this, you can have a basic idea of what you need to consider when you are preparing your own diet chart.
So in this way you can calculate the calorie content of your food. This way you will be able to create options and choices of foods that you should consider adding to your diet chart.
What foods to eat and what foods to avoid?
So, after having the basic knowledge of the calorie content of foods, it’s time to see what we really need to avoid while creating our own diet chart for muscle building and fat loss.
First let us talk about some basic things, Carbohydrates. There are two types of carbohydrates that we all consume in our day-to-day life. They are simple carbs and complex carbs.
|Complex Carbohydrates||Simple Carbohydrates|
|Complex carbohydrates take time to digest, which means they act as a more stable source of energy.||Simple carbohydrates digest quickly and provide your body with energy but for a shorter span of time.|
|These contain long sugar chain molecules, which require more time to break down which results in providing energy for a longer duration.||Short-chain sugar molecules are present in simple carbohydrates. These break down easily.|
|Produces a spike in blood glucose levels for a longer duration resulting in long-lasting energy levels.||Comparatively the spikes in blood sugar levels are for a shorter duration.|
|Whole foods are the main source of complex carbs, also whole foods are highly nutritious.||In some cases, fruits also contain simple carbs, but these fruits are rich in micronutrients.|
|Examples: Brown rice, barley, oats, and buckwheat.||Examples: Candy, sugar drinks, table sugar, and syrups.|
Here is a basic idea of what complex carbs and simple carbs are. This was just to help you to refine the selection of your food items. Now as you have the basic knowledge about carbs let’s talk about a few other basic things.
One other major thing to consider is the overall calorie content of the food. Overall calorie content will provide you with deep knowledge about proteins, carbs, and fats present in the food.
Now, we should also discuss how many calories you need to consume. Well, this totally depends upon your goal and present stage. As I don’t know you personally I will explain this with an example. But If you want a personalized diet chart for muscle gain and fat loss you can contact me and I will help you with that also.
So moving on to the example: if you weigh around 65kg and you are consuming an average of 2400 calories. By consuming these 2400 calories you are able to maintain your body weight. So if you want to reduce your weight you need to reduce the amount of calorie intake. If you want to gain muscles you need to focus on increasing your protein and your calorie intake.
Your calories will include proteins, fats, carbs, and more micro and macronutrients. So, you need to increase the number of proteins in your diet to increase the size of your muscles. Although a protein-rich diet will not only provide you huge muscles but will also aid in fat loss.
So, What are the foods that you really need to avoid?
Talking about this, first of all, reduce the use of table sugar. If you are consuming 1 tbsp of sugar you are consuming around 48 calories. So your little walk or jog will go to waste immediately if you are consuming this. Avoiding sugar is also important if you want to lose fat.
Next up, your snacks like chips, or candies. No, I am not going to miss fast food. It is also on the list of foods to avoid.
But you can have a burger if you have calculated the calories and eating it will not disturb the calorie intake goals of yours.
So, the main point which I want to convey is that you really need to avoid those foods which are rich in simple carbs and lack micro and macronutrients. Fruits may contain simple carbs but they are rich in micronutrients, macronutrients, and some may also provide you with essential amino acids.
For complete details on muscle-building foods check out this post.
Amazing diet chart for muscle gain (sample):
- Starting with pre breakfast meals: Boiled eggs, brown bread and peanut butter, banana 2 nos.
- Breakfast: Scrambled eggs, bowl of oats, corn flakes or cereal, Scrambled tofu rolls.
- Noon snack: Protein bars, sprouts, shakes or protein smoothies.
- Lunch: Bowl of rice with pulses and curd. Salad, chicken breast with rice and boiled eggs plus your favourite whey protein.
- Evening snack: Protein bars.
- Dinner: Fruits, milk or home made juice, or rice and eggs.
So, this is a sample plan from which you can choose some foods, or simply customize them according to your choice. Well, this is just an idea of how you can prepare your own diet plan. If you need a customized diet chart for muscle gain and fat loss just drop me an email. I will help you with that.
Some of you may be thinking about why I added whey protein to lunch. The basic reason is some like to consume it after having a high carbs diet. I personally prefer it after my workout routine. So, you can consume your whey protein whenever it suits you.
Well, I have discussed how you can customize your own diet plan and create the best one that suits you. If you still find it difficult feel free to contact me.
So, we talked about the basic requirements and the proper technique of creating your own diet chart. Also, when creating your own diet chart you need to consider your daily routine and then plan accordingly.
I hope this article has helped you a lot and now you are able to prepare your own diet plan. Also, now you don’t need to ask your gym trainers again and again for a proper diet chart for muscle gain or fat loss. You can make it yourself and customize it accordingly to your fitness goals.