Bodybuilding When Strict on a Budget.
This is a modification of the meal plan I used to follow in my college days for bulking up. I posted it online in 2012 and since then it has helped thousands of people to pack on a lot of muscle and has worked for them for years.. It personally helped me pack on 12 kilos of bodyweight in a span of 4 months back then.
This is the first update to the diet plan since it was first posted. Now after 4 years of training people, 2 certifications, 1 diploma and continued reading I have applied all that knowledge in making this diet plan.
I want to be very honest with you. I am a marketer and I am giving away this diet plan for free. But there are no free lunches as we all know.
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People don’t get much time to workout when they are in school due to various reasons. When they get into colleges they finally have some time and also willingness to improve how their bodies look like and go on to pack some muscle and lose fat. They scrounge the internet for diet plans or ask their gym trainers but most of these are absurd, impractical and make you a social outcast due to the food products laid out in them.
I later started eating eggs because I couldn’t eat and digest so much milk. Till date I do not consume meat.
I am posting this especially for people who are “Pure Vegetarians” as they say in India, otherwise Lacto Vegetarians. For just your knowledge purpose, those who consume milk products and eggs are called as Lacto-Ovo Vegetarians, and those who eat all sorts of foods including meat are called as Omnitarians.
This is for the people who don’t want to sacrifice their personal beliefs or religious beliefs for bodybuilding. And trust me, they don’t have to do it either.
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Here are some frequently asked questions regarding the diet plan and answered to the best of my knowledge as of now, as I type it down on 5th March 2016.
“I can’t eat so much! What do I do?”
You don’t have to eat so much from day one. Step up your diet gradually. You can use some online calorie calculators to judge your protein requirements and calorie intake requirements and adjust accordingly. Protein intake can be reduced from protein powders to save money. You can reduce the amount of milk and paneer as well if you feel you need lesser protein. Reduce your overall calories by reducing the carbohydrate rich portions such as the Rice and Chapattis.
You can supplement with two spoons of Aristozyme Syrup (made by Aristo Pharma) which will help you digest such a large amount of food easily and also stimulate hunger.
“I am okay with eating meat or eggs. How can I modify this diet accordingly?”
Wherever I have written Protein Powder <except post workout> you can substitute it for eggs/chicken breasts/beef/fish... Your call. One whole Egg is 7 gram protein and 6 grams of fat. One Egg White is 3.6 grams of protein. 100 grams of chicken breast is 27 grams protein and barely 1-2 grams of fat.
If you are creative enough then you can make your own meals using this by calculating calories for chicken biryani, chicken sandwiches, omelets, etc.
I do include those in diets of my clients who are undergoing transformations under my training.
“The diet plan states Apples and Bananas everyday? Isn’t that monotonous?
Substitute for these would be other fruits like cheeku, grapes, mangoes, etc. Eat a variety of fresh seasonable fruit.
“Why not drink protein with water? Doesn’t milk slow down absorption?”
Firstly, addition of a packet of milk would jack your protein shake from 24 grams to whooping 41 grams. It would also give you around 13 grams of casein protein which is very expensive commercially. Budget is more important for a student than merely digestion times which would overall make any other difference.
Coming to the difference now, studies suggest that absorption of whey and casein doesn’t interfere with the other. So that argument is out of the window.
Moreover, a large intake of fast digesting protein post workout or the times when your body is short of carbohydrates will only cause it to be broken down into simple glucose by liver. Slow and sustained releasing protein is always superior to fast digesting protein, be your goal muscle gain or fat loss. During fat loss it keeps you full and during muscle gain it gives your body a continuous supply of protein.
Lastly and most importantly: Research shows casein alone superior to whey for muscle gains, and a combination of casein and whey the best. Milk has both in a good ratio. Milk is the best food for muscle gain, I would say. Milk also has electrolytes which will help you rehydrate after a workout and calcium which helps keep your bones healthy, assist contraction and recovery of muscles and helps fat loss.
“Supplements are more affordable than they ever were ever since NJF Transformed the whole Supplement Industry gradually when it came into existence since 2011”
“I cannot afford to use so much whey protein. It is out of my budget. Or simply stating that I do not want to use so much whey protein. Is there any other option?”
I am afraid that more consumption of milk beyond this can cause indigestion due to lactose. Your body cannot produce that much lactase to digest so much milk sugar. So the option would be reduce each whey protein scoop to half scoop and keep your workouts short but intense. That should do the job. This would help you recover from your workouts and build muscle even with lesser protein intake.
“Where can I find Low Fat Paneer?”
Low Fat Paneer is to be made at home from double toned or skimmed milk. It is not available at shops. And you are not supposed to eat the paneer available in market since it is going to have a lot of fat in it.
“I don’t have the time to eat so much food.”
“I don’t have access to home cooked food.”
“This doesn’t include supplementation and vitamins/minerals intake routine.”
Please note that this is a basic meal plan. It doesn’t include any supplementation regimen since it is for people who want to pursue bodybuilding on a budget.
You will fulfill your requirements more or less by eating this diet alone. Since most lacto vegetarians are deficient in Vitamin B12, you can supplement that in your lunch. It goes by name of Becosule manufactured by Pfizer and is available at all medical stores.
Lastly, I will be honest. This meal plan might not suit your lifestyle but this is just a basic meal plan given out by me as a freebie to give you a trailer of my paid services. The people who sign up for my coaching get each and every single meal tailored to their taste buds, lifestyle, budget, medical conditions, deficiencies, availability of time etc.
“Is it necessary to use WPC80? From where can I buy WPC 80 Whey Protein?”
You can buy it from our online store. Just click here. By the way, I do not insist on using WPC 80 only. You can use whichever brand you like.
“This doesn’t seem to be a weight loss plan.”
Weight Loss and Fat Loss are far more complicated than muscle gain where precision with food selection and timing is important to make sure that people are able to get results from it, not get malnourished, improve their health, and are able to stick to it in the long run. Food intake here and there can cause people to lose too much of muscle and not much fat, or worse off gain fat.
Long story short, it is almost impossible to make a one size fits all fat loss plan for everyone. However you can give it a shot by reducing your carbohydrate rich foods’ intake.
I am convinced that your diet plans are well planned, organized, and since they are customized and easy to follow. I want to sign up for your coaching to have good results. Where do I sign up?
You can sign up by clicking here.