Hi all, I am doing running, cycling, push ups since past few month. I have added 10kg dumbell and pull up bar to the strength training exercise recently. I am in Indian and at home we mostly have Sabji, chapati, rice and daal. I do take protein supplement after workout(24gm). I am vegetarian. I see I eat lots of carb but I burn them as well. Apart from that I dont know much about nutrition. Height 5'11, weight 60-65. I want to know whats the better diet for such workouts? My aim to gain stay lean and build muscles with the strength exercises I am doing. 2yoe, 20lac INR TC Thanks
TC ?
Lol.. 😂
Blind rules 🤷
What's your TC and yoe? Will be able to better guide you then
2 yoe 20lac, TC INR
Brother. We only get one life, health is wealth.. We can afford it so better to just take food subscription (prepared by expert nutritionists) Search for your city online mumbai blore Delhi etc most have good services
Add the following to your diet Curd - 1 cup - 10g protein Egg - 2 Boiled - 12g protein Milk - 1L Toned - 30g protein 52g from the above + 24g from protein supplement + 24g from other daily stuff like dal and paneer/soya will give you 100g protein which should be good enough.
1L milk and paneer daily can cause indigestion and dysentery
1L milk is not much - just 3 glasses of milk. Could take one early in the morning with cereals, one after lunch with coffee and one before sleeping. But if OP is lactose intolerant then yes could cause issues.
100g protein, 5g creatine, and lift weights you will fine.
Why creatine?
DYOR.. generally needed for explosive energy supply for lifting weights specially for vegetarians. It will improve workout performance drastically.
Join gym first and hire PT. Try progressive lifting. I was in same situation early last year. 5'11 62kgs and now I weight around 72kgs. I haven't gain any weight since November last year because of not active in gym. But you can do better. In breakfast make smoothie. Ingredients: 300ml milk, 2 spoon peanut butter, 1 spoon honey, 2 banana, 1 tea cup Oats, 1 scoop whey protein. Have Daliya, peanut butter, try Myprotein's impact isolated whey protein, oats, atleast 500ml milk, tofu or paneer, veggies, boiled potato with curd etc. Have these in your diet. Protein intake should be 2x your body weight. Focus on clean gain. I am also a hard gainer. Once I was 54kgs.
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Try getting 1-1.8g Protein per kg of tour body weight... If you're a vegetarian.. there are plenty of options... Chole, rajma, paneer, sprouts aregood sources... Apart from that.. Pulses, curd,... Indian/japanese diets are generally enriched with nutrients if taken properly.. So in lunch/dinner.. try including pulses, one vegetable, curd , rice and roti... That would give you around 20g of protein in one meal... 3 meals.. 60 g, Protein Powder: 20g, And 4th meal/evening snack: include peanut butter (incase you want to gain weight), chole , paneer, etc... Ensure you're taking atleast 100g of protein everyday for now... + You've got Greek yogurts, cheese etc..