{"id":4442,"date":"2022-04-21T06:43:57","date_gmt":"2022-04-21T06:43:57","guid":{"rendered":"https:\/\/getmeds.ph\/blog\/?p=4442"},"modified":"2022-04-21T06:43:57","modified_gmt":"2022-04-21T06:43:57","slug":"meal-plan-for-muscle-gaining-and-weight-loss","status":"publish","type":"post","link":"https:\/\/getmeds.ph\/blog\/meal-plan-for-muscle-gaining-and-weight-loss\/","title":{"rendered":"Meal Plan for Muscle gaining and Weight loss"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">When you attempt to build a muscle, what you do in the kitchen is important as well as what you perform at the gym which is having proper diet management. \u201cThe diet is 65% of what you need to get in shape,\u201d says the Bodybuilding nutrition consultant Jim Juge.<\/span><a href=\"https:\/\/knowledgetake.com\/171-2\/\" target=\"_blank\" rel=\"nofollow noopener\"><span style=\"font-weight: 400;\"> A meal plan for muscle gaining and weight loss<\/span><\/a><span style=\"font-weight: 400;\"> includes full-day eating, what to eat, and what to avoid.<\/span><\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_17 counter-hierarchy counter-decimal ez-toc-grey\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" style=\"display: none;\"><i class=\"ez-toc-glyphicon ez-toc-icon-toggle\"><\/i><\/a><\/span><\/div>\n<nav><ul class=\"ez-toc-list ez-toc-list-level-1\"><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/getmeds.ph\/blog\/meal-plan-for-muscle-gaining-and-weight-loss\/#Smart_Point_to_Grow_Muscle\" title=\"Smart Point to Grow Muscle\">Smart Point to Grow Muscle<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/getmeds.ph\/blog\/meal-plan-for-muscle-gaining-and-weight-loss\/#Some_Principles_for_muscle_gaining_and_weight_loss\" title=\"Some Principles for muscle gaining and weight loss\">Some Principles for muscle gaining and weight loss<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/getmeds.ph\/blog\/meal-plan-for-muscle-gaining-and-weight-loss\/#6_Meal_plans_from_Day_to_Night\" title=\"6 Meal plans from Day to Night\">6 Meal plans from Day to Night<\/a><ul class=\"ez-toc-list-level-3\"><li class=\"ez-toc-heading-level-3\"><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/getmeds.ph\/blog\/meal-plan-for-muscle-gaining-and-weight-loss\/#Meal_1_as_before_workout_pre-workout\" title=\"Meal 1 as before workout \/ pre-workout\">Meal 1 as before workout \/ pre-workout<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-3\"><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/getmeds.ph\/blog\/meal-plan-for-muscle-gaining-and-weight-loss\/#Meal_2_as_after_workoutbreakfast\" title=\"Meal 2 as after workout\/breakfast\">Meal 2 as after workout\/breakfast<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-3\"><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/getmeds.ph\/blog\/meal-plan-for-muscle-gaining-and-weight-loss\/#Meal_3_as_Lunch\" title=\"Meal 3 as Lunch\">Meal 3 as Lunch<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-3\"><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/getmeds.ph\/blog\/meal-plan-for-muscle-gaining-and-weight-loss\/#Meal_4_as_Mid-noon\" title=\"Meal 4 as Mid-noon\u00a0\">Meal 4 as Mid-noon\u00a0<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-3\"><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/getmeds.ph\/blog\/meal-plan-for-muscle-gaining-and-weight-loss\/#Meal_5_as_Evening_Snack\" title=\"Meal 5 as Evening Snack\">Meal 5 as Evening Snack<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-3\"><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/getmeds.ph\/blog\/meal-plan-for-muscle-gaining-and-weight-loss\/#Meal_6_as_Dinner\" title=\"Meal 6 as Dinner\">Meal 6 as Dinner<\/a><\/li><\/ul><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/getmeds.ph\/blog\/meal-plan-for-muscle-gaining-and-weight-loss\/#Are_supplements_necessary\" title=\"Are supplements necessary?\">Are supplements necessary?<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/getmeds.ph\/blog\/meal-plan-for-muscle-gaining-and-weight-loss\/#Which_food_items_should_be_avoided\" title=\"Which food items should be avoided?\">Which food items should be avoided?<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/getmeds.ph\/blog\/meal-plan-for-muscle-gaining-and-weight-loss\/#Which_food_items_to_be_focused_on\" title=\"Which food items to be focused on?\">Which food items to be focused on?<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/getmeds.ph\/blog\/meal-plan-for-muscle-gaining-and-weight-loss\/#Benefits_of_Muscle_Gaining\" title=\"Benefits of Muscle Gaining\">Benefits of Muscle Gaining<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/getmeds.ph\/blog\/meal-plan-for-muscle-gaining-and-weight-loss\/#Helpful_Tips_for_Muscle_Building\" title=\"Helpful Tips for Muscle Building\">Helpful Tips for Muscle Building<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Smart_Point_to_Grow_Muscle\"><\/span><b>Smart Point to Grow Muscle<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Building muscle requires an expansion in calories; that is, to put on weight, you should eat a bigger number of calories than you consume every day. But if you go overboard and eat too much, you\u2019ll kick-start the fat-storing process. So the key is to eat sufficient to the point of working with the muscle-building process however not such a lot that you&#8217;ll add fat along with it.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Some_Principles_for_muscle_gaining_and_weight_loss\"><\/span><b>Some Principles for muscle gaining and weight loss<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ol>\n<li><span style=\"font-weight: 400;\">The strict mantra for achieving your goal.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Eating at least 1.5 per gram protein of your body weight i.e. If someone weighs 80 kilograms then 120 grams of protein is essential.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Consume less amount of carbohydrates to lose weight.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Drink at least 4-5 liters of water daily.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Total Count of Meal Plan\u00a0<\/span><\/p>\n<p><span style=\"text-decoration: underline;\"><strong>Also Read:<\/strong><\/span><strong>\u00a0 <a href=\"https:\/\/getmeds.ph\/blog\/simple-low-carb-diet-meal-plan-for-beginners\/\">Low Carb Diet Meal Plan For Beginners<\/a><\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"6_Meal_plans_from_Day_to_Night\"><\/span><b>6 Meal plans from Day to Night<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"Meal_1_as_before_workout_pre-workout\"><\/span><span style=\"text-decoration: underline;\"><b>Meal 1 as before workout \/ pre-workout<\/b><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><span style=\"font-weight: 400;\">One cup of black coffee as you are up from the bed with two pieces of toasted wheat bread with protein peanut butter applied on it.<\/span><\/p>\n<p><b>Meal totals:<\/b><span style=\"font-weight: 400;\"> 244 Calories, 7 grams of protein approximate.<\/span><\/p>\n<h3><span style=\"text-decoration: underline;\"><b><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-4444 aligncenter\" src=\"https:\/\/getmeds.ph\/blog\/wp-content\/uploads\/2022\/04\/workout-meal-plan-200x300.jpg\" alt=\"workout meal plan\" width=\"270\" height=\"405\" srcset=\"https:\/\/getmeds.ph\/blog\/wp-content\/uploads\/2022\/04\/workout-meal-plan-200x300.jpg 200w, https:\/\/getmeds.ph\/blog\/wp-content\/uploads\/2022\/04\/workout-meal-plan.jpg 341w\" sizes=\"auto, (max-width: 270px) 100vw, 270px\" \/><\/b><\/span><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"Meal_2_as_after_workoutbreakfast\"><\/span><span style=\"text-decoration: underline;\"><b>Meal 2 as after workout\/breakfast<\/b><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">10 boiled eggs with 2 cheese cubes or slices. Also add 1 small apple (or switch out for 2 kiwis, 1 banana)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Don\u2019t forget to have your whey protein shake after the workout.<\/span><\/p>\n<p><b>Meal totals:<\/b><span style=\"font-weight: 400;\"> 470 Calories, 80 grams of protein.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Meal_3_as_Lunch\"><\/span><span style=\"text-decoration: underline;\"><b>Meal 3 as Lunch<\/b><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A bowl of any dal with 2 chapattis or Indian Bhakri and 50 grams of rice. Also, add diced tomato and cucumber.<\/span><\/p>\n<p><b>Meal totals:<\/b><span style=\"font-weight: 400;\"> 366 calories, Protein 17 grams<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Meal_4_as_Mid-noon\"><\/span><span style=\"text-decoration: underline;\"><b>Meal 4 as Mid-noon\u00a0<\/b><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Have a cup of green or lemon tea according to your choices.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Meal_5_as_Evening_Snack\"><\/span><span style=\"text-decoration: underline;\"><b>Meal 5 as Evening Snack<\/b><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Approx. 200 grams of boneless and skinless chicken breast with the second scoop of whey protein.<\/span><\/p>\n<p><b>Meal totals<\/b><span style=\"font-weight: 400;\">: 313 calories, 84 grams of protein.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The second option for meal 5: 100 grams of boiled Paneer with Fresh juice (any fruit)<\/span><\/p>\n<p><b>Meal totals:\u00a0 <\/b><span style=\"font-weight: 400;\">343 calories, 15 grams of protein.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Meal_6_as_Dinner\"><\/span><span style=\"text-decoration: underline;\"><b>Meal 6 as Dinner<\/b><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Add seafood or fish to the dinner with brown rice.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also, add 2 tablespoons of Parmesan cheese.<\/span><\/p>\n<p><b>Or<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Dinner could be the same followed as lunch for the pure veg option.<\/span><\/p>\n<p><b>Meal totals:<\/b><span style=\"font-weight: 400;\"> 366 calories, Protein 17 grams<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Are_supplements_necessary\"><\/span><b>Are supplements necessary?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">&#8220;Supplements are never a substitute for a balanced, healthful diet,&#8221; says Dr. JoAnn Manson. Taking supplements can differ from person to person according to their needs and choices. Supplements mainly contain creatine monohydrate, beta-alanine, caffeine, and citrulline malate.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Which_food_items_should_be_avoided\"><\/span><b>Which food items should be avoided?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Alcohol.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Deep-fried products.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Deeply added sugars.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Which_food_items_to_be_focused_on\"><\/span><b>Which food items to be focused on?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Protein included items.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">All dairy products.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Chicken breasts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Almond seeds, walnut, chia seeds.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some veggies like broccoli, cucumber, and mushrooms.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Benefits_of_Muscle_Gaining\"><\/span><b>Benefits of Muscle Gaining<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ol>\n<li><span style=\"font-weight: 400;\">Muscle helps you to control the body fat.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Muscle makes your body in shape<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Muscle also supports your joints<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Muscle helps in managing blood sugar.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Muscle supports your joints.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Muscle builds strength and stamina.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">According to the research, your meal plan is 65%, and the rest 35% is what you perform at the gym. You will only get the results when you have your meal plan from time to time and with no Cheat days.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Helpful_Tips_for_Muscle_Building\"><\/span><b>Helpful Tips for Muscle Building<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The most helpful tip is taking out all the junk food out from the diet. Junk food like oily foods, pizzas, burgers, sandwiches, etc. It is all about what to eat and what to avoid. Alcohol is the most dangerous thing for the muscle, as it helps in increasing body fat. Consistency is the key to success. \u201cSay No to rest days and cheat days\u201d should be the slogan for a bodybuilder.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Staying up with the program that is, the workout plan should be in a proper manner with the scheduled timetable.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>When you attempt to build a muscle, what you do in the kitchen is important as well as what you perform at the gym which is having proper diet management. \u201cThe diet is 65% of&#8230;<\/p>\n","protected":false},"author":1,"featured_media":4447,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[149,12,11,13],"tags":[],"class_list":["post-4442","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-muscle-gain","category-weight-loss-more","category-workout-more"],"acf":[],"_links":{"self":[{"href":"https:\/\/getmeds.ph\/blog\/wp-json\/wp\/v2\/posts\/4442","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/getmeds.ph\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/getmeds.ph\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/getmeds.ph\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/getmeds.ph\/blog\/wp-json\/wp\/v2\/comments?post=4442"}],"version-history":[{"count":3,"href":"https:\/\/getmeds.ph\/blog\/wp-json\/wp\/v2\/posts\/4442\/revisions"}],"predecessor-version":[{"id":4460,"href":"https:\/\/getmeds.ph\/blog\/wp-json\/wp\/v2\/posts\/4442\/revisions\/4460"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/getmeds.ph\/blog\/wp-json\/wp\/v2\/media\/4447"}],"wp:attachment":[{"href":"https:\/\/getmeds.ph\/blog\/wp-json\/wp\/v2\/media?parent=4442"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/getmeds.ph\/blog\/wp-json\/wp\/v2\/categories?post=4442"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/getmeds.ph\/blog\/wp-json\/wp\/v2\/tags?post=4442"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}