Building muscles is focused on weightlifting and nutrition. No matter whether you want to bulk up, lose fat, or stay fit so, you need to follow a strict diet plan to get the desired results.

In order to maximize the results from the gym, you need to focus on your diet, and eating the wrong food can affect your body.

Diet plans become compulsory while doing exercises at the gym not only help in leaning or gaining muscles rather than that it fixes the tissues of the body.

If you want to know how to star you diet? click here.

Benefits :

• maintains the body in shape.
• keeps away from many diseases like diabetes, cancer, and other diseases.
• Our bones and teeth get stronger.
• Better the mood.
• We can sleep better.

How much we need?

For both learning & gaining need carbs, proteins &, etc. The percentage of diet should be different in both but it will work on body muscles.

• 30-35% calories from protein
• 55-60% calories from carbs
• 15-20% calories from fat

	Bulking	Leaning
Calories	3,450	2,550
Proteins (grams)	260–300	190-240
Carbs (grams)	470-520	350-380
Fats (grams)	60-80	40-60

Supplements

• 

• 

• 

Rather than food, you need some extra stuff that you need to take while the following diet. Supplements help to boost you up and also help gives you more energy & strength.

• Caffeine: It is a pre-workout supplement that can be found in tea and coffee. It decreases fatigue and gives you more strength.
• Whey protein: This is the easiest way to take protein easily and help to heal your muscles and provides protein to them.
• Creatine: it provides your muscles with the energy needed to perform an additional rep or two.

What to eat?

The food should be the same for gaining and leaning but the amount would be different. These are the most essential food which is very important to the body during bodybuilding. Here is some food that you need to eat to maintain your diet.

• Meats and fishes: Chicken breast, salmon, tilapia, and cod.
• Fruits: Apples, bananas, peaches, pears, oranges, grapes, watermelons, and berries.
• Vegetables: Broccoli, salad, cucumber, green beans, peppers, Potatoes, corn, green peas, and mushrooms.
• Dairy: Yogurt, cottage cheese, low-fat milk, and cheese.
• Seeds and nuts: Almonds, walnuts, sunflower seeds, and flax seeds.
• Oils: Olive oil, flaxseed oil, and avocado oil.
• Grains: Bread, cereal, crackers, oatmeal, popcorn, and rice.

What to avoid?

Here are some foods that we should avoid when we are following a diet plan. We have to limit these foods. Whether you are gaining or losing.

• Deep-fried food or junk food: These types of foods are not good for health and can cause many diseases. These types of foods contain lots of oil which cause major heart problems and other diseases. Examples are french fries, fish fry, chicken fry and etc.
• Added sugar: These types of food contains a large amount of sugar which also causes many diseases. Sugar contained food is not good for health and it also increases your weight. Examples are cookies, cakes, donuts, ice cream and etc.
• Smoking and drinking: Smoking cigarette & drinking alcohol cause many health problems it can affect our hearth & lungs and all the other parts. You should smoke and drink alcohol.

Diet plans for gaining

• Before workout: 2 banana or an Apple
• After workout: 2 scoops of gainer

Meal	Food Items
Breakfast	2 roti(flatbread) with veggies, Oatmeal & salad, Dry fruits
Morning Snacks	Banana shakes and a scoop of peanut butter
Lunch	3 roti(flatbread), Brown rice, Low-fat curd, Sprouts, seasonal vegetables, and pulses/fish/chicken
Evening Snacks	Banana shake and a scoop of peanut butter
Dinner	Brown rice, seasonal vegetables, salad, and sprouts
After Dinner	Toned milk with gainer

Diet plan for leaning

• Before workout: 2 banana or an Apple
• After workout: 2 scoops of whey isolate

Meal	Food items
Breakfast	Oatmeal and 4 egg white
Morning Snacks	Papaya
Lunch	2 roti(flatbread), Brown rice, Seasonal vegetables, Pulses/chicken/fish, sprouts, low-fat curd, and salad
Evening Snacks	Green tea and Almonds
Dinner	Seasonal vegetables, sprouts, and salad
After Dinner	Toned milk