The Ultimate Home Gym Nutrition Guide for a Lean and Strong Body – bodybuilding diet plan guide

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The Ultimate Home Gym Nutrition Guide for a Lean and Strong Body – bodybuilding diet plan guide

The Ultimate Home Gym Nutrition Guide to Diet for Workout

Hey!

I know you are trying to gain mass and reduce fat at the same time.

And as per the modern idea of diet and fitness that is possible.

But for a newbie home gym owner, it can be tough to create a bodybuilding diet plan. 🍲

While I am not a dietician – I have studied some fitness diet plans and workouts and I can help you with identifying the key points. 🥊

By using these facts and ideas you can make a beginner bodybuilding diet.

You can also take the help of this Indian gym workout food chart to plan your best bodybuilding diet.

Even if you are an athlete you can tweak this beginner diet plan to plan your diet.

However, if you need something more specific you should take help from a weight-lifting nutrition specialist, sports dietician, etc.

What is the best gym nutrition?

What is the best gym nutrition? This is a difficult question to answer, as optimal nutrition is dependent on many factors.

However, it is clear that the type of food and beverages consumed can have a dramatic impact on gym progress and overall health.

✨ Nutrition experts recommend a diet that is primarily composed of minimally processed and unrefined foods, as these are more nutritionally dense and provide essential vitamins, minerals, and phytonutrients.

Furthermore, individuals should strive to consume adequate amounts of protein, fat, and carbohydrates for fuel and muscle growth. Lastly, to aid in post-workout recovery, ingesting protein-rich foods like lean meats or eggs is also beneficial.

According to various studies like this, a balanced diet for athletes should consist of 60-70% carbohydrates, 12-15% protein, and 25% fat. This same study also says that athletes’ required protein intake is around 1.2-1.7 grams of protein per kg body mass. Note: Some studies recommended eating 2.2-3.0 grams of protein per kg of body weight for athletes.

And for this reason, I think a plate of Indian thali is best.

You can eat ghee rice with fish/chicken, eat veggies, and some dal. Some amount of curd. Replace rice with atta roti and you shall full fill the amount of 70% carb and 25% protein easily. For the 15% protein intake, you can simply eat more fish, milk, chicken, paneer, or a whey protein supplement powder.

Overall, by pursuing a balanced diet with adequate nutrients, individuals can make substantial changes in their performance and health.

What nutrition should beginners have in the gym?

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A balance of carbs, protein, and fat is needed for gym users and is the key component in every bodybuilding meal plan.

No matter if you are a beginner or not – this balance and calorie intake are the key.

10 TIPS on How to get all the nutrition in your diet for a workout

1. Follow Six-Meals-a-Day Diet Plan with Exercise

Indian Diet for Weight Gain

The Six-Meals-a-Day Plan can help you get the right nutrients in your diet by ensuring that you are eating a balanced diet with a variety of nutritious foods.

This works for me since I can not accommodate huge quantities of food in my stomach at once.

So I eat around 5 meals a day and try to include some form of protein in each one of them.

This allows you to eat the right amount of food and be mindful of portion size, which can help you manage your weight.

Eating regular meals at the same time each day can also boost metabolism. And might give you a small energy boost as well.

And you can easily eat 20-30 grams of protein in each meal to increase your estimated daily calorie maintenance by 500 calories per day.

You can also consume liquid calories in the form of shakes and smoothies to assist with increased calorie intake.

By following this plan, you ensure that your body is receiving the nutrients it needs to be healthy and energized.

According to some evidence recommendations for natural bodybuilding, eating three to six meals per day with a meal containing 0.4-0.5 g/kg body weight of protein prior and subsequent to resistance training is recommended.

A study suggests that the body can use up to 20-25g of protein per meal for muscle-building, but further research is needed.

A bodybuilder is often recommended to eat around 2.2-3.0 grams of protein per kg body weight.(1) So you should not eat all that protein in one go, thus distributing the protein in six meals, throughout the day makes more sense.

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2. Do You Need Pre-Workout in Your Diet with an Exercise Plan

Having the right pre-workout nutrition can help you maximize your performance and reach your fitness goals.

To identify the nutrition your body needs before a workout, you need to consider a few key factors.

Macronutrients: The majority of nutrients in a pre-workout meal should come from carbohydrates, as these macronutrients immediately fuel the body.cropped-Pros-and-Cons-of-High-Protein-Diet.jpg

Some protein should be consumed as well, but not in significant amounts, as protein takes longer to digest and does not serve an immediate need for the beginning of an activity.

Fat and dietary fiber should also be kept to a minimum to avoid potential gastrointestinal upset during the activity.

🍗 So 20-30 grams of chicken in the last 4 hours before a workout should do.

Type of Carbohydrate: It is often recommended to eat low to moderate glycemic index carb before the workout. 

As per the American College of Sports Medicine, an athlete can eat around 1-4 grams of carb/kg of body weight in the last four hours of a workout assuming the workout should take less than 90 minutes.

So, if I weigh 50kgs, I can safely eat around 50-200 grams of carb to fuel myself.

🌊 Fluid Intake: Pre-exercise fluids are essential to prevent dehydration, so you should start drinking at least 2-4 hours before an activity and aim for an intake of 5-10 milliliters of water per kilogram of body weight.(ACSM, 1996).

Before that, you should drink enough water (at least 2 liters or 5 liter per day if you live in a hot climate) and fluids so that urine color is pale yellow and dilute-indicators of adequate hydration.

The Ultimate Home Gym Nutrition Guide for a Lean and Strong Body - bodybuilding diet plan guide 1

Glycogen Replenishment: The main goal of a pre-workout meal is to replenish glycogen, the short-term storage form of carbohydrates, which supplies immediate energy needs.

By taking into account these key factors, you can identify the nutrition you need before a workout and make sure you’re adequately fueled for optimal performance.

Do the pre-workout supplements help?

The pre-workout supplements often have electrolytes which will help you regulate electrolytes in your body(2).

Some have caffeine and other elements, which will surely make you alert and ready. However, it might also make your heart race and increase blood pressure.

BCAA amino acid shakes are very popular as pre-workout nutrition since they have a good blend of nutrients.

I drink 500ml of water during the workout, and I mix ORS in it. I have used some BCAA and pre-workout from Fast and UP and those were great.

For meals, I often eat oats and whey protein around one hour before the workout.

I think you can easily manage this even if you are a student.

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3. What Should Be in Your Post-Workout Meals

High GI carbs can be eaten as your post-workout meals. 

Also after a workout, it is important to eat some protein-rich food as well.

After a workout, you can eat 1-1.2 grams per body weight in Kg of carbs and protein.

So If my weight is 50kgs, I should eat a meal of 50*1.2= 60 grams of protein and 60 grams of carbs at least.

So in your home, you can just eat chicken rice.

I often work out in the mornings, and I eat chicken/egg rice after it.

You can make a protein shake as well! Heck, I sometimes mix protein in an electrolyte drink and gulp it down.

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4. Carbs Can Be the Most Important Food in Your Nutrition Workout Plan

As I have already told you, carbs should take up at least 70% of your total diet.

Before workouts eat complex carbs that are low in GI index (less than 55). Some easy low-GI food is brown rice 🍛, chickpeas, lentils, oats, etc.

After a workout, you can eat 1-1.2 grams of carbs per body weight in kg.

Making strategic use of carbohydrates can help you get the right nutrients in your diet by providing your body with prolonged slow-release energy, fuelling exercise, and replenishing energy reserves after a workout.

Consuming complex carbohydrates such as whole grains, fruits, and vegetables can provide the body with the long-term fuel it needs.

By consuming a wide variety of starchy and non-starchy foods, you can ensure that you get the right nutrients in your diet.

5. Rely on Lean Proteins

Consuming lean proteins such as poultry, fish, and eggs can help ensure you get the right nutrients.

Protein is essential for muscle repair and recovery, and eating lean proteins can help ensure you get enough protein without the excess fat and cholesterol.

🤔 This 2017 study recommended around 1.7 – 2.2 grams of protein per Kg bodyweight. 

Generally, it is often considered enough to eat around 0.8-1 gram of protein per kg of body weight.

Lean proteins also seem to have a high biological value, which means they are absorbed quickly and used by the body quickly to build and repair muscles.

Eating lean proteins such as poultry 🍗, fish 🐟, eggs 🥚, and tofu can also help provide your body with essential amino acids that it cannot produce itself.

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6. And You Should Limit the Intake of Processed Foods 🍕

  1. Try to limit your intake of highly processed foods as much as possible. These foods are usually high in sodium, sugar, and saturated fat and can increase your risk of chronic disease.
  2. Stick to whole, unprocessed foods as much as possible. Shop for foods without packaging and read labels to choose foods with simple ingredients.
  3. Try to cook at home as much as possible. This allows you to control the ingredients that are going into your meals and ensures that you are getting the right nutrients.
  4. Eat a variety of whole foods, such as fruits, vegetables, lean proteins, whole grains, and healthy fats.
  5. Avoid fast food as much as possible. If you must eat fast food, opt for healthier options such as grilled chicken and vegetables.
  6. Drink plenty of water to stay hydrated and flush out toxins from your body.

7. Eat well

Easy Indian Diet chart for Weight Gain

Skipping meals can reduce muscle mass, lower bone density, cause fatigue and put you at risk of injury and illness.

Skipping meals can cause dramatic shifts in blood sugar levels, leading to nausea, lightheadedness or dizziness.

Eating enough nutrient-dense calories to fuel your workout is important in order to stay injury-free and healthy.

Furthermore, eating before exercising may give you more energy and improve your performance.

You can take a creatine supplement to increase that performance!

Therefore, it is important to find a balance between eating enough to fuel your workout and not overeating before exercising. Skipping meals altogether will not lead to successful weight loss in the long run.

Indian diet chart for weight gain pdf download 💪🏽 550g protein, 8K kcal suggestions!

Email is required so people do not spam the diet plan itself. I will not send you any emails unless it is important.

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8. How fat helps our body

Fats are an essential part of a healthy, balanced diet. 

They provide energy, help protect organs, support cell growth, keep cholesterol and blood pressure under control, and help the body absorb essential vitamins such as A, D, E, and K. In addition, fats are a source of essential fatty acids that the body cannot make itself.

It’s important to choose unsaturated fats for your diet, such as nuts and seeds, healthy oils like olive oil and canola oil, and high-fat fruits like avocados.

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These foods not only provide fat but also are sources of protein and other nutrients.

Eating a variety of unsaturated fats can help ensure you get enough essential fatty acids and vitamins, while also keeping your overall calorie intake and cholesterol levels in check.

But please watch your calorie intake, fats are calorie-dense, and too many calories might change your body shape.

9. Keep Yourself Hydrated

Staying hydrated is an important part of any muscle-gain diet.

Studies like this recommend drinking 500ml of water 2 hours before exercise.

If you have a coach, then he/she can make a hydration plan just for you.

As per this 2018 research, a specific hydration plan for you can improve your awareness, attention, and anaerobic power.

It might help you recover faster as well.shaker bottle problems

Less brain fog after the heavy squats sound nice to me.

You can include sodium or the ORS formula in the beverage or food we consume after exercise, especially in hot and humid climates like in India.

A beverage containing electrolytes, like a mix of sodium, potassium, and magnesium, and chloride will work wonders for those summer days.

Just buy those 21 INR packs from your local medicine shop and it would do.

No need to spend on fancy supplements for electrolytes.

10. Eat Foods That can Energise Your Body

Eating small meals frequently, such as every two or three hours, can help keep energy levels high and provide the essential nutrients for bodybuilding.

Post-workout, protein can help your body rebuild tissue the fastest and prevent muscle protein breakdown.

Eating plenty of fruits and vegetables, lean proteins, healthy fats, and whole-grain carbohydrates can all help provide the necessary vitamins, minerals, antioxidants, and fiber that are required to nourish every cell in your body and provide the best fuel for your workouts.

What are the basic nutrition rules for a home gym?

Eat Before a workout

Eating before a workout is essential for both physical and mental performance.

As per research, a low-fat, carbohydrates rich meal should be the preferred source of energy as they can be quickly and easily digested, providing a steady flow of fuel to the body.

In terms of what to eat, it is beneficial to start the day with some form of breakfast as the liver is glycogen depleted from fueling the nervous system during sleep.

A bowl of whole-grain cereal with skim milk and cut-up fruit or some whole wheat toast or a bagel are good sources of healthy carbohydrates.

I often eat oats, dates, raisins, milk, and whey protein powder for breakfast. A high-protein breakfast is very beneficial for health (3)

For those with limited time before heading to the gym, a piece of fruit is a good option for some quick, natural energy.

A small snack such as a sports bar with low-fiber content is also a great choice for an hour before the workout.

Eating carbohydrates 3-4 hours before exercising can help increase the amount of stored sugar in your liver and muscles, which can help improve your endurance during exercise.(4)

When to Eat Before a Workout?

For a moderate to high-intensity workout, you should eat a low-fat, carb-heavy meal 30-40 minutes before working out (4).

What to Eat Before a Workout?

For an effective workout at a home gym, it is important to fuel your body with the right types of foods.

For workouts lasting less than 90 minutes, the American College of Sports Medicine (ACSM) recommends eating 7-12 g/kg body weight of carbohydrates in the 24 hour period leading up to the session, and 1-4 g/kg bodyweight within the 4 hours prior to exercise.

For longer or more intense workouts, 10-12 g/kg body weight of carbohydrates should be consumed in the two-day period before the session.

A low-fat, high carb and high-protein diet are often preferred as a pre-workout meal.

Should you eat or drink During a workout?

It is often recommended to drink around 500ml of water during the workout session. You can simply mix ORS powder to balance your electrolytes.

It would be even better if you can eat protein powder, ORS and water during your workout.

You can try BCAA – but skip it if you are consuming whey protein.

If you can, you can eat creatine during workouts too.

When to Start Replenishing Carbs After Exercise?

It is recommended that athletes replenish their glycogen stores with carbohydrates within 30 minutes of exercise.

This is due to increased blood flow and insulin sensitivity, which boosts cellular glucose uptake and glycogen restoration (Rosenbloom & Coleman 2012).

Consuming 1.0-1.5 g of carbohydrates per kg of body weight within 30 minutes of extended exercise can maximize glycogen replacement (Smith & Collene 2015).

And this time, you can simply eat white rice as well. Since it is recommended to eat some carbs that have a high Glycemic index.

I work out in the mornings, then take a bath and eat a full meal including rice, chicken/egg/fish/sweet potato etc.

How Many Calories Do You Need?

According to the National Health Service (NHS) in the UK, adult women need around 2,000 calories a day while adult men need around 2,500 calories a day to maintain their weight.

However, this is just an estimate and may not be accurate for everyone. It is recommended to consult with a healthcare professional or registered dietitian to determine an individual’s specific calorie needs based on their personal circumstances.

For athletes, a balanced diet consisting of 60% carbohydrates, 15% protein, and 25% fat is recommended.

Create a Meal Plan for Yourself

Creating a meal plan for yourself can be a great way to improve your diet and overall health.

To start, search for recipes that align with your diet of choice and create a list of groceries to stick to while shopping.

In western countries, they make all the meals of the weak all at once, I would not do that.

We in India, have access to plenty of fresh food and vegetable items. So if possible take advantage of that and make your food at least once every two days.

Adding some sudden cheat meals per week can help you stay on track long-term and prevent loathing the process.

Meal planning has numerous benefits, such as helping with portion control, making healthier food choices, saving time and money, and avoiding food waste.

Taking the time to plan meals for the week ahead is worth the effort.

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How can I do a gym diet at home?

You do not need to stress about food and counting calories.

Start eating fresh homemade food, avoid processed and fast food and you have won half the battle.

And to round it off, you should drink plenty of water throughout the day!

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About The Skinny Author

Author HomeGymindia.in

Working Out for 10 years | Owns a home gym |Certificate course done on Improving Aerobic Fitness, Diet | CPD (UK) Accredited Certification on Fitness

Yo Friends, this is Samarjit! A skinny guy who is building his tiny home gym.

I have successfully gained 10 kgs in 10 months going to commercial gyms. And I have been working out on and off for about 10+ years now.

I have gone swimming, done martial arts, Olympic lifts and body-building-type workouts!

I canceled the gym subscription as I was more into making my home gym for workouts. And getting ready, then getting my cycle and ride to the commercial gym seemed a drag after 10 hours in the office.

Thus, I needed a home that I could access at any moment!
And I started building my home gym!

I had to research a lot to build my home gym and decided to share effective, budget-friendly home gym machines, and nutrition to buy as per your goals here in homegymindia.in

If you have question then contact me here

Ps: The author is highly experienced with making small workout routines, understanding and guiding people to get gym equipment, and setting up the home gym as per their Fitness goals.

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