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How to Gain Weight | Make your own Diet Chart to Increase Muscle Mass

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)


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