Hey guys , I gotta weight gain , muscle build and you're looking for a dike plan .
Watch this video till the very end .
Hey , this is sunny with my Bollywood body diet plan but I lecture .
They normally white board keeper Max explain .
No , it takes me about 15 to 20 minutes to shoot that video .
A lot of people say shoot a video but I get to map video wrap up and you know , I belong to team one take .
That means there is no cut past no editing um diet .
There are so many things that matter , work out your supplementation and your diet .
My quickly touch karma workout workout , Ken .
I'm a big ambassador of progressive overload .
Heart set keeper , weight increase as a beginner up work .
What you can do is you hit list link above you pop up .
That will take you to a playlist .
It's called body building for beginners day one work that can help you put on weight , beginners , intermediates , advanced level , try that out .
Second comes your supplementation means your basic Omega threes I A BCE A minerals , vitamins hand and your protein shake .
So make sure those are intact , your accumulated diet plan can recover .
And the third thing is your diet plan itself .
Diet plan .
Everything has to be in order customized diet .
And I talk about macros , macro nutrients diet in the kidney protein , kidney carbohydrates and the kidney good fats .
Uh a lot of the times what happens is gut , your muscle need food , your muscle , ok ?
You need carbohydrates for that energy .
You need that energy to push .
Then you know , you need protein to recover car fries , biscuit , but there is no protein sources into our body .
And literally based on statistics , if you do some research on an average e they see young adult is taking less than 50 g of protein per day , which is really , really bad and it's gonna be very hard for you to put on size .
You want to put on lean mass , you want to gain the right weight , right weight , but made a proper body , but made proper physique .
A body core at least take time with patients with dedication .
And you'll see miracles meal doesn't matter later in the video , which is your gonna be your meal one or those snacks they have .
That's it .
So which can be your breakfast .
You know breakfast .
I want you to have two slices of bread .
You can have white bread , you can have whole wheat bread , you can have quinoa bread , you can have any bread that is available .
I don't want to get into complex cards and simple cards .
This is a beginner .
I just want you to start the gym and start putting on masks later .
I'll shoot another diet video mini .
I'll shoot another diet video .
I will be there with you throughout that journey .
So meal , those slices of any bread that is available in your house , in in your fridge .
Those slices of bread ales to curry or skipper one tablespoon of peanut butter .
A great source of protein .
A great source of fats sat may , I'll have two eggs and I'll have me maybe on a flexible diet .
This is what I would eat so I can make a diet for that means I will follow the same diet .
I'm not gonna experiment on people .
Those slices of bread can be bread of your choice .
Have a table spoon of peanut butter , dough , full eggs do gram yogurt ideally yo which is factory if not yogurt simple .
Those slices of bread , eight tablespoons of peanut butter , two full egg omelet can be boiled , can be omelet , whatever .
However , you like Greek yogurt gram seasonal fruit .
It can be any season .
May watch winter , may watch apple pear grape color .
Your call your discretion with that .
I want you to have a cup of tea .
Ideally , if you were to listen to me , have a cup of which is 250 ml of milk .
Uh skim milk , low fat milk is ideal almond milk , cashew milk .
Go for a cup of tea .
That's your first meal .
Fast forward it to the second meal .
Now , your second meal is going to be dead sauced doo gram rice .
I always want you to measure dead sauce doo gram of cooked white rice .
Um , ok .
It's not about how many calories you're gonna take in a day .
You are a big inner , you're just starting , you get your skinny , you look into your resting metabolic rate , your personal metabolic rate up active lifestyle and based on that is on they do , you're just shutting those calories out .
There is no point on taking that many calories .
So those are that buy .
So , so is more than good enough for you to get going and slowly as you start breaking the muscle , you will see that your body is putting on size gram of rice , chicken rice meat , which can be your chicken breast , which can be your chicken thigh , which can be your mutton , which can be your fish , which can be your turkey , which can be your shrimp , which can be any white fish , no colored colored meats , there is more fat .
So any white fish , any meat that you like rice , gram meat veggies , which is a great source of your fiber .
Otherwise this is , this is , I don't wanna use the foul language , but you know , a lot of people complain , sorry veggies .
That is it .
That's your meal number two , which is going to be your lunch fat .
Fast forward .
It to the end of the day dinner .
Identical to what you had in your lunch .
Yes , it's boring .
But , hey , I get up chicken chicken kale .
You can literally , if you watch any serious body builder , any body builder who competes athlete , they all eat the same food all the time .
It's about discipline .
It's about dedication .
It's about determination .
It's about motivation and it's about balanced lifestyle .
It's , but what you can eat , you are eating for results .
You're eating for something to achieve .
Um be it boring spices change color .
You know what I normally do is white rice , lay lie chicken , throw it on a and stir fry it .
Put a little bit low sugar .
No sugar , barbecue sauce and mix it up .
You can have a stir fry , you can have a burrito bowl .
You can do so many options .
A simple meal , fancy banana identical dinner .
Now , uh for an example , uh vegetarian , I don't wanna eat meat .
In that case , a breakfast , eggs , protein car .
So your breakfast change it to one scoop of protein meat chicken dinner .
You gonna take it out and replace it with about egg .
So egg soup , gram masala tofu .
You can also have sprouts .
You can also have or if you don't want none of that , a cup cooked lentils with not beans , any cooked lentils .
So rice OK ?
Veggies OK ?
And instead of meat , you can have once or twice a week sprouts .
What not So one meal , two meal , three meals .
These are your three main meals .
Now , in between , I want you to have snacks .
Your snacks are going to be identical .
I'm a big fan of rice cakes because uh they are very simple , easy to carry light rice cakes .
It's called if I'm not mistaken , a rice cake .
So do rice cake beach May 8 tablespoon full fat Malay .
One tablespoon of peanut butter .
Peanut butter .
That's your uh snack .
So two rice cakes uh in between one tablespoon of Malaya peanut butter eggs or be gram seasonal fruit .
It can be any fruit of your choice , any fruit of your choice , whatever is available .
Now , you can have this one time a day , two times a day , three times a day , four times a day .
Uh you know you feel like you're eating something two slices .
You you two blocks of rice cakes , egg tablespoon of peanut butter eggs .
So be gram fruits .
Egg I cannot afford rice cakes .
Go right ahead .
Have one small whole grain roti .
Uh you can have one slice of bread .
You bread one slice of bread , tablespoon peanut butter , Crum fruit .
You can have it up to 2 to 3 , up to four times depending on how hungry you get .
Your breakfast is covered , your lunch is covered , your snacks are covered , your dinner is covered .
Now comes the your supplementation part um supplementation .
Can I want you to have one scoop of protein .
Just a regular re isolate before you go to bed .
I'm not talking about caine or what not any coop of protein .
It can be uh you know , a AAA any brand of protein shake .
Matter of fact , um a lot of times people reach out to me on Instagram and Facebook where I guess anybody , you know , you talk about brands .
We live in India and the biggest issue that we face is supplements .
So there's a website called nera bay dot com .
You can see this information .
Uh Many uh I believe last summer we so it's a very authentic website .
You can go onto their website ntra bay dot com and you can select supplement liner , you can buy their own supplements .
You can buy any other brands .
Optimum nutrition , my protein beta brands give the supplements , ok ?
And they're authentic because this is a legit company and I normally do not talk about a lot of companies .
So very rare you see talking about different brands .
So these guys are very authentic .
You can buy any supplement from them and rest assured that they are authentic .
They're legit , they are not fake .
Um So I want you to have one scoop of protein shake before you go to bed .
That's your first protein and the second scoop of protein shake is right after your workout .
Meaning a has a snacks do bars can have breakfast , lunch and dinner .
So scoop of protein shake workout cooper uh protein shake .
I have take your basic multivitamins daily .
Take your uh uh Omega three s 500 mg to 1000 mg of Omega threes daily .
Um Try to drink arts that does glass every day .
Your workout should be at least 45 minutes to one hour .
Try to do this workout , which is very important to properly break down Coco and follow this diet plan for at least four weeks .
Eight monthly is diet plan to follow .
Give me a feedback , email me if you want Instagram , keep my Bollywood body keeper .
Follower of DME .
I normally reply to every single DM on Instagram by myself .
So DM me on Instagram , give me your feedback and if you're like , yeah , yeah , one month it's good .
I put on one kg or two kg and if I shoot another video , I promise you , I'll shoot another video just like this .
That will take you from first month to the second one to the third one for me .
It's 15 , 20 minutes out of my time .
But if it helps somebody , I'm always there to help .
One last question that I always get is workout .
Thank you so much .
Work out means workout .
You can have the name those of rice cake , a tablespoon of peanut butter .
So be seasonal fruit snack .
You can have it as pre workout as well .
Post workout , you will be having one scoop of protein shake just to put it in a nutshell .
This diet plan is anywhere between 2000 to 2500 calories depending on how you snack , how many times you snack .
So , uh , it's a flexible diet .
It can suit people who are extremely skinny to moderate people who want to put on just a little bit of a muscle .
I got a customized diet .
But one I think anyway , I wanted really customized diet and workouts catered to my needs .
You can actually register on my website to train with me where I can write you customized diet and workouts every two weeks .
Sign up www dot my Bollywood body dot com .
You hit that button as well .
It'll take you and you can register and you can uh take a part in that as well .
A question had diet related .
Leave it in the comment box .
Fastest way to get a hold of me is via Instagram at my Bollywood body DM me and I'll be more than happy to reply .
Thank you so much .