Best Gym Diet Plan | Diet Meal & Fitness Tips - Prajapati Fitness

Best Gym Diet Plan | Diet Meal & Fitness Tips - If you’re just starting to work out in the gym or getting back on your nutrition grind, odds are good you need some guidance.
If you want to stay healthy and have more energy, this is the plan for you. It’s relatively low in carbs and very high in protein, and it emphasizes antioxidant-rich foods to improve the health of your blood vessels while also warding off inflammation—two factors that accelerate the rate at which every cell in your body ages.
Baseline recommended daily macros: 2,500 calories, 218g carbs, 218g protein, 83g fat

The daily Gym Diet meal plan for guys new to working out 

However, there is one thing that remains (or should remain) constant with every gym guy i.e. A healthy and a Balanced diet comprising of:

Baseline recommended daily macros: 2,500 calories, 218g carbs, 218g protein, 83g fat

• Protein - Protein is a body building nutrient. It is essential for making muscles. Some protein sources that are in almost any gym guy daily routine are Egg whites, Chicken breast, paneer, black beans, chickpeas, lentils, soya chunks etc. You can even supplement protein by adding whey protein.
• Complex Carbohydrates - These are the basic energy providing sources. Oats, Sweet Potato, Whole Wheat, Brown rice are some of the best complex carb sources. Complex carbs should be preferred over simple carbs like potato, white rice and maida as they burn slowly and provide energy for a longer period of time.
• Healthy Fats - Whatever may be for fitness goal, weight loss or weight gain, healthy fats are an essential part of the diet. Daily minimum recommended intake of healthy fats for men is 70 g and for women it is 40 g. Some healthy fat sources are Almonds, peanuts, peanut butter, walnuts, cashews,salmon,extra virgin olive oil etc.
• Vitamins and Minerals - Vegetable and fruit salads need to be a part of everyday diet to get the vital vitamins and minerals. Salads also promote digestion.
• Fiber - If you eat complex carbohydrates and salads (as discussed in previous point), you need not worry about dietary fiber.
• Water - Last but should be first, water. Water is most important to absorb the protein from the food.Drink at least 3 liters of water daily.

• 6.00 AM - 1 liter of water.
• 7.00 AM - 3 boiled eggs (1 whole egg and 2 egg whites ) along with 1 cup oat meal in 200ml curd or milk with 1 handful of nuts (almonds and walnuts) , 1 tea spoon of flax seeds, 1–2 bananas, 5–6 raisings.
• 9.00 AM : 1 liter of water.
• 10.00 AM: 100 g of pulses (black beans or chickpeas or kaale chane or any other lentils) with 4 boiled egg whites and 2 whole wheat chapatis. Also , 1 teaspoon of extra virgin olive oil added to it.
• 12 noon : 1 liter of water
• 1 PM: vegetable salad
• 2 PM : 100g chicken breast in low fat curd and half cup oats and 1 handful of roasted unsalted peanuts.
• 4 PM: 2 bananas
• 5 PM : off to workout (1 liter water in the gym)
• 6 PM: 8 boiled egg whites with 5 dates.
• 7 PM: 150g chicken breast with 200 g raw carrots, 200 g sweet potato, salt pepper seasoning
• 9 PM : 100g Cottage Cheese (Paneer) with 10 almonds. I sometimes make paneer bhurji also.
• 10 PM: Off to Sleep.  
  

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