Change is a must in fitness. Nobody can stick on one diet for a longer period of time. Even if we keep eating eggs all the time our human body will get used to it that’s why I always say change your diet time by time. Estimated amounts of calories needed to maintain energy balance for various gender and age groups Means child calories need is different than an adult, also a sports person require more daily calories, So in nutshell, we can say Protein, Fats and Carbohydrate requirement is a different person to person according to his sports, gender, fitness level, Fitness goal, age, and Body type. Normally an average man required 2500 calories and an average female requires 2000 calories daily for maintenance.
These Rules of nutrition you should remember all the time for strength and muscle growth:
- Never skip your breakfast
- Drink more than 3-4 Liter water a day
- Always Eat Complex carbohydrate:
- Carbohydrates have 4 calories per gram. Glucose from carbohydrates is the primary energy source throughout your system, 45 to 65 %
- Calories need to come daily from Carbohydrates.
- Before 4 hour of your workout Eat 4 to 7 gram Complex carbohydrates per kg of your body weight
Best Source of Complex Carbohydrates:
Wheat Bran, All Pulses, Oatmeal, Brown rice, All Nuts, All Beans, Sweet potatoes, sprouts, wheat germ, Low GI Fruits like apple, pear, cherries, grapefruit, Dried Apricot, Whole grain bread, whole grain pasta, All green leafy vegetables Etc.
And Before 1:30 hour of your workout and After Within 30 Minute of Your Workout Eat 2 to 4-gram Simple Carbohydrates Per kg of your body weight for strength and muscle growth. But if your goal is fat loss getting ripped then Eat only green vegetable With Protein. Don’t eat sugar as simple carbohydrates because sugar is empty calories not having any nutrient value.
Best Source of Simple Carbohydrates:
White Rice, White potatoes, Fruit juice, milk yogurt, Corn syrup, White Bread, Milk, Dark Chocolate, breakfast cereals, High GI Fruits like bananas, mangoes, papaya, raw apricots, melons, pineapple, Raisins Etc.
One thing always remembers to watch your progress because these diet plans may not work for you but it can also work for others.
Protein has 4 calories per gram. As a general rule, between 10 percent and 15 percent of your total calories should come from protein you should eat Protein in every meal as well because protein does not store in our body. You should eat 1.5 to 3 gram per kg of your body weight for strength and muscle growth Again Protein Requirement could be a different person to person according to his Gender, Age, Sports, Fitness Goal and body type, etc.
Best Source of Protein:
Good Animal Source:
White Eggs, Skinless Turkey, Tuna, Ham, Boneless Chicken chest, Wild swordfish, Turkey bacon, Venison roasted, lamb, salmon, crab steamed, steak trimmed, fish, Wild sea bass and Buffalo, pork, etc.
Dairy Product Protein Source:
Paneer(Cottage cheese), Milk skimmed, Mozzarella cheese, Dry skim milk powder, Yogurt, pudding sugar-free and American cheese fat-free, etc.
Soya protein, Paneer (Cottage Cheese), tofu, soymilk plain, lentils, red kidney beans, Chickpeas, Soy nuts, sunflower seeds, pumpkin seeds, almonds, pistachios, flax seeds, chia seeds, walnuts, Peanuts dry roasted, quinoa, pinto beans, black-eyed peas, wheat berries, All pulses, and all beans, etc.
You should eat every 3 hours and should eat green vegetables, fruits, and green salads in every meal total meals around 6-8 in a day for good strength and muscle gain
Fat provides 9 calories per Gram. Try to Eat Good fats in a healthy diet, about 30 percent of total daily calories should come from fat. This means eating about 50 to 80 grams of fat each day. Only 10% of daily calories should be from saturated fat.
Best Source of Healthy Fat:
Canola oil, soya bean oil Natural peanut butter, Avocadoes, Salmons, Olive oil, Almond Butter, Walnuts, coconut oil, Vegetable oil, Flaxseed oil, and fish oil, etc.
In workout always go for Compound exercises (like Squat, Lunges, Deadlifts, Leg Press, Barbell Bench Press, Dumbbell Bench Press, Rows, Dips, Close Grip Bench Press, Pull-ups, Chin-ups, Shoulder Press first Then isolation Exercises (like Flat, Incline or Decline Flies, Calf Raises, Lateral Raises or Front Raises, leg curl, knee extension, Ball Crunches, wrist curls, Triceps Extensions, Biceps Curls).
Finish your workout within 1 to 1:30 Hours save yourself from overtraining but Train hard.
You should use multivitamins time by time But Consult with your physician first.
Eat Antioxidants food Maximum
Best Source of Antioxidants food:
Small red beans, wild blueberries, green tea, pinto beans, cranberries, artichokes, eggplant, red kidney beans, mostly all berries, prunes, sweet cherries, red grapes, kale, spinach, alfalfa sprouts, carrots, squash, nuts and seeds, broccoli flowers, Dark leafy green, red apple, beets, pecans, russet potatoes, goji berries, garlic, dark chocolate, red bell peppers, onion, corn, raisins, plums, oranges and all other food which are a good source of vitamin A, vitamin C, Vitamin E, Selenium Etc.