Lockdown amid coronavirus has surely affected fitness lovers and their daily routine. When we discuss fitness and health, home workout is never a bad idea and it can actually help you in maintaining your physique and achieving your muscle-building goals. But many of us believe that just because we are not hitting the gym and training hard, we are allowed to compromise on the diet and the food routine.
It is extremely important for all of us to understand our body type and its response to the meal plan you get into. During these times if you are not into physical activities, weight gain is all that you are going to experience. An unhealthy lifestyle can give birth to many other can of worms such as metabolic diseases, joint and skeletal problems, hypertension, overweight and cardio-vascular diseases. Here, diet is your saviour.
If you are training hard for weight loss then you must keep a count on the daily calories and the source of nutrition in priority. Calculation of the daily intake of macro and micronutrients will help you in understanding your body type in a better way certainly. You can carry out specific bodyweight training to control your weight gain and also to achieve your muscle-building goals. Yes, bodyweight training or resistance training is the best form of muscle building and strength training techniques that uses the individual’s own weight to provide resistance against gravity. Exercises such as burpees, squats, push-ups, dips, lunges and pull-ups not only train your core but help you tone up your entire body. Go and check out our blog on how to stay fit during the lockdown.
Full day diet for muscle-building and weight gain
Breakfast – You must give your body a sufficient amount of protein in the breakfast as your body has been fasting the entire night and to recover body tissues it certainly requires a good amount of protein with some healthy fats and carbohydrates. You can include sprouts (legumes) and have 2-3 slices of whole wheat bread with peanut butter. A bread omelette of 2 whole eggs is also a good choice.
Half an hour prior to lunch eat a plate of salads to keep your body hydrated and fulfil your daily intake of essential vitamins and minerals. In Lunch, you can include a protein source let’s say paneer along with brown rice and vegetable. Then comes your mid-afternoon snack which can be any fruit and a limited amount of nuts.
Pre-workout meal – Try having a bowl of oats with 250ml of low-fat milk. You can add peanut butter in your healthy oatmeal and a banana. A pre-workout meal should be consumed before 45 minutes of your work-out session
Post-workout meal – Your body needs a lot of protein in your post-workout meal and as a result, you must go for 5-6 egg whites and vegetarians can include maximum 90-100 gm of soya chunks along with a banana shake which can have nuts and peanut butter.
Be light on your dinner and try consuming 2-3 whole wheat roti or brown rice along with a vegetable you prefer. Non-vegetarians can add chicken breast again a rich source of lean protein. An hour after dinner you have a glass of low-fat toned milk and proceed to your bed for at least 7-8 hours of quality sleep.
Diet, workout and rest are all that you have to take care of in your daily routine to live a balanced and healthy life. People who are busy in their office schedules can definitely add whey protein and consume 1-2 scoops (25-50gms) of it on a daily basis to meet their required amount of lean-protein.