LOW BUDGET DIET PLAN For MUSCLE GAIN-(स्टूडेंट और हॉस्टल के बच्चों के लिए डाइट प्लान)

 LOW BUDGET DIET PLAN For MUSCLE GAIN ||

Hello guys kaise ho aap sab umeed karta hu aap sab ache hoge aaj fir hazir hu ek naye blog ke sath guys aaj ka jo topic hai humara wo hai low budget muscle building diet yaniki ki kam se kam paiso me hum kaise muscle building kare kaise apne fitness goal ko muscle building goal ko kaise pura kare bhoht sare hostal me rahne wale student ya normal student ke mind me ye question ata hai aaj ka ye blog khas unke liye hai sath hi sath ye blog aaj ka un logo ko bhi help karega jo jinki salary kam hai ya jo job nhi karte hai ya kisi wajah se paisa invest nhi kar sakte apni diet me make sure aap apne sath pen paper rakh sakte hai kyu ki main calculation btauga thodi iss blog ko aap pura dekhna ye apke liye hi hai.

• Toh guys aap jitney log hai jinka goal muscle building hai ek baat aap jarur samje ki bina mahnat kiye kuch bhi hasil nhi hoga or muscle building body building ek asa sport hai jisme nutrients bhoht power full hota hai agar apki nutrients thik nhi hai toh aap apni body composition ko change nhi kar payege chahe aap kuch bhi exercise kar lijiye chahe aap koi bhi training program ko follow kar lijiye or chahe aap student ho working professional ho business owner ho minister ho koi bhi ho agar aapka goal muscle building hai toh apko apne liye samay nikalna padega khane ko prepare karne ke liye khane ke liye itna samay apko nikalna padega schedule busy hai night shift karta hu vegetarian hu ye sab excuses hai itni baat apko samjni padegi ki khane ka itjam karne khana pakane khane le kar an eke liye apko apna samay nikalna padega mehnat karne ke liye tiyar rahna padega main apko pahle bhi blog me btaya hai ki muscle building karne ke liye muscle size badhane ke liye apko calorie surplus me jana padta hai yaniki apko apni maintance calorie se jada consume karni padti hai calories kitni jada calories consume karni padti hai ye depend karta hai ki apka muscle building goal kya hai or apki present situation kya hai apki body ki ussi hisab se aap calories badhate hai muscle building ki jab hum baat karte hai toh apko itna kharcha toh karna hi padega ki jisme apke basis nutrients aa jaye jaise ki protein carbohydrate fats main yah per whole foods ki baat kar rah hu khane ki baat kar rah hu na ki supplements ki agar aap ye sochte hai ki aap in basic nutrients ko chodh ke sirf daal sabji roti se body bana lege hostel me reh kart oh ye possible nhi hai apko itni investment toh karni padegi chicken kharidna hi padega egg kharidne hi padege milk bhi kharidna padega thik hai toh ye realistic goal nhi rahega agar aapko body bhi bnani hai muscle bhi gain karna hai lekin paise nhi kharchne hai ye baat aap dimag se nikal dijiye iss liye jo main aaj apko diet duga jo main apko plan btauga wo bhoht hi minimum protein or bhoht hi minimum foods jo saste ate hai use hum ek diet plan jo maine bnaya hai wo main apko duga or btauga ki uska istmal kaise karna hai.

• Ab hostel wale bache student kaise karege ye sab uske liye aap ek paper pen le lo kyuki main calculation btane wala hu ab nhi toh aap ase bhi samaj sakte hai yah fir mere iss website ko aap save kar lijiye jab aap chahe tab dekh sakte hai isme apko or bhi information mil jayegi workout or fitness se related toh wapis ate hai ab apne point per sab se pahle aap kya karege sab se pahle aap apni maintenance calories ko findout karege or maintenance calorie ko findout karne ke liye aap google per jaa kar calories calculator use kar sakte hai apko apni calories pta chal jayegi sath hi sath apna weight bhi findout kar ljiye pounds me uske baad jab apki maintenance calories aa jayegi for example apki maintenance calories aa gai 2500kcl ye example le rah hu main or apka current weight hai 160 pounds toh ab sab se pahle aap kya karege aap 160 pound ko aap 1 se multiply karege multiplay karne ke baad aa jayega 160 gram ye apka hai protein yaniki ki 640 calorie ab uske baad aap 160 pound ko 0.4 gram se multiplay karege iske baad apka aa jayega 64 gram fats apka fat nikal jayega yaniki calories 576 ab humare fats or protein dono aa gye hai toh un dono ki calories ko hum add kar dege yaniki ki 640 ko plus karna hai 576 se inko add karne ke baad ayega humara 1216 calorie ab ye jo 1216 hai isko aap apni maintenance se calorie yaniki 2500 calories se mines kar dege usko mines karne ke baad job hi humari calories bachegi wo sari ki sari calories hogi humri carbohydrates ki yaniki 1284 calories thik hai ab 1284 ko hum divide karege hum 4 se or aa jayega humara 321 gram carbs 4 se divide karne ka maksad humara sirf yahi tha kyuki 1 gram carbohydrates me 4 calories hoti hai toh 321 apka carbohydrates aa gya to hiss hisab se iss example se apko jo macro split hai wo ban gya hai apka 160 protein 321 carbs 64 gram fat thik hai ab ye maintenance calories ke hisab se 2500 maintenance ke hisab se aya hai apko isko dobara normal tarike se fir bta diya hai aap sari calculation niche dekh sakte hai agar apki maintenance calories 2000 aa rahi hai ya 3000 aa rahi hai toh apka ye jo number hoga macro split hoga wo alag hoga jaise maine btaya tha har insan ki maintenance calories ke hisab se uska macro split depend karta hai toh sabka alag alag hoga yaniki jo sabki quatity hogi food wo alag hogi agar main 80g oats le rah hu toh shayad aap utna na le sab macrosplit per depend karta hai agar apki jada hai toh aap jada le sakte hai kam hai toh kam le sakte hai ab aap puchege ki aap apne food ko kaise measure kare toh measure karne ka tarika kitna gram oats kitne gram carbohydrates milege iske upper main eek blog bnaya hue hai how to measure food ke naam se hoga aap dekh sakte hai kisi se puchne ki jarurt nhi hai apko badte hai agle point ki taraf ayiye.

EXAMPLE

Maintenance calories :- 2500kcl

Current weight :- 160lbs

160lbs multiply 1 :- 160g

Protein :- 160g calories 640kcl

160 pound multiply 0.4g :- 64g fats calories 576

  Protein + fats 640kcl + 576kcl :- 1216kcl

1216kcl Mines (maintenance calories) 2500 :- 1284kcl

1284kcl divide by 4 :- 321g carbohydrates

MICRO SPLIT : 160p/321c/64f

• Ab baat karte hai ki aap kis tarah se apne protein carbohydrates or fats ko kon kon se food se lege or unki timing kya hogi or kiss trah se aap divide karege pure meals ko apne uske liye main eek sample diet tiyar ki hai apke liye iske niche hi apko dikh jayegi or apko usko samjne ki bhi jarurt nhi padegi jaise humne abhi upper maintenance calories samji jo niche main btaya hai usme apko pura pta chalega ki meal one kya lena hai meal two kya lena hai meal six tak hai din me six meal leni hai aap dekh sakte ho usko ki kaise lena hai or ye jo isme food hai ye kahi se bhi apko asani se mil jayegi apko mehnat nhi kaarni padegi inko dudhne me apko koi problem nhi ayegi bus apko bnane me kharidne me mehnat hai workout me mehnat hai maine veg or non veg dono btaya hai toh guys ayiye niche dekhte hai kon se six meals hai apke liye.

NUTRITION PLAN – STUDENTS & HOSTELERS

Note: THIS DIET CHART IS A GENERAL DIET CHART FOR HEIGHT GRWOTH AS PER 2000 Kcal.

Use this DIET CHART after fixing the quantity ACCORDING TO your requirements. Quantity of

ingredients will depend on individual’s daily calorie requirement (MAINTENANCE CALORIES and

macro-setup)

NUTRITION [FOR NON-VEG]

MEAL 1

-1/2 cup Oats (60g)

-5 Boiled Eggs (1 whole +4 white)

-1 banana

-250ml milk

-Sprinkle cinnamon

MEAL 2

-Omelette (5 egg whites +1 Whole egg)

-2 tb spoon (Onions + tomato)

-1/2 cup Papaya/Mango [optional]

-2 slice whole wheat bread

MEAL 3

-1 cup Brown Rice OR 200g Sweet potato

-2 tb spoon (Onions + tomato)

-1/2 cup broccoli Or Cabbage Or Cauliflower(Pan fried)

-100g Chicken breast(grilled/pan fried)

MEAL 4

-1/2 cup yogurt/Dahi (low fat)

-1 Banana(medium)

-10 Cashews Or Almonds (optional)

-1tb Honey (no added sugar) [optional]

MEAL 5 -2 Whole Wheat ROTI

 -100g Fish Chicken breast(grilled/pan fried)

 -Salad (Cabbage, Cucumber, tomato)

 -Salsa Sauce Or Tomato chutney (Home made less salt)

MEAL 6 -250ml Non-fat Milk

 - 10 Almonds -Sprinkle cinnamon

NUTRITION[FOR VEG]

MEAL 1 -1/2 cup Oats(60g) 

-10 Almonds

 -Peanut butter (1 serving) Or handful Raw peanuts(Unsalted) 

-Half apple -200ml milk 

-Sprinkle cinnamon

MEAL 2 -150g Low fat Paneer 

-1/2 cup Spinach

 -1/2 cup Papaya/Mango 

-2 slice whole wheat bread

MEAL 3 -1 cup Brown Rice OR 150g Sweet potato

 -2 tb spoon (Onions + tomato) 

-1/2 cup Or Cabbage Or Cauliflower(Pan fried)

 -120g Soya bean (Daal)

MEAL 4 -1/2 cup yogurt/Dahi (low fat)

 -10 Cashews or 10 Almonds

-1 Banana(medium) 

-1tb Honey (no added sugar)[OPTIONAL]

MEAL 5 -2 Whole Wheat ROTI 

-100g lentils (Daal) Or 100g Kidney beans

 -Salad (Cabbage, Cucumber, tomato)

 -Salsa Sauce Or Tomato chutney (Home made less salt)

MEAL 6 -250ml Non-fat Milk 

- 10 Almonds

 -Sprinkle cinnamon

• Toh guys ye hai diet plan veg logo ke liye bhi or non veg logo ke liye bhi isme se kafi samman toh toh ek hi bar le kar rakh sakte hai koi problem nhi oats ho gye egg ho gye ek hi bar le kar rakh sakte ho bar bar apko maket jane ki jarurt nhi padegi ye bhoht hi basic diet plan hai isme na koi supplemets hai na hi koi multivitamins hai na hi bcaa kuch nhi agar aap sirf itna hi khana kha le or sahi se tarining kar le intensity dalte hue apko kafi benefit milega apko yakin nhi hoga 1 ya 2 month me apko kafi change lagega

END NOTE :- guys ye thi aaj ki puri information umeed karta hu apko pasand ayi hogi agar aap ko khud sab pta chal jaye toh aap asani se khud me changes la sakte hai apko kisi trainer ki jarurt nhi hai bus apko pta hona chaiye sahi information honi chaiye apke pass chahe wo diet ke bare me ho ya workout ke guys aap comment jarur kare comment karna na bhule apko meri ye information kaisi lagi jarur btaye agar aap kisi or topic per workout ya diet se related kuch bhi information chahte hai toh jarur comment me btaye hum milte naye blog me tab tak ke liye bye take care.