Bodybuilding and going to the gym have become a new craze among youngsters. Gaining muscles and remaining healthy are the ultimate goals of life but as a matter of fact, it is not as easy as having glimpses of the steps to do it. The perfect diet plan is required to gain the best muscularly physique.
Joining a gym is like entering and accepting a new and active lifestyle that needs a complete review of your daily nutritional intake.
A perfect diet plan for beginners going to the gym would include a balance of carbohydrates, proteins, and healthy fats.
Carbohydrates provide energy for your workouts, so it’s important to include plenty of fruits, vegetables, and whole grains in your diet plan.
Good sources of carbohydrates include:
- Whole wheat bread
- Brown rice
- Quinoa
- Oats
- Sweet potatoes
- Fruits such as apples, bananas, and berries
- Vegetables such as broccoli, spinach, and kale
Protein is essential for building and repairing muscle, so it’s important to include plenty of lean protein sources in your diet plan.
Good sources of protein include:
- Chicken breast
- Turkey
- Fish (such as salmon and tuna)
- Eggs
- Greek yogurt
- Tofu
- Legumes (such as beans and lentils)
Healthy fats are also important for overall health and should be included in your diet plan in moderate amounts. Good sources of healthy fats include:
- Avocados
- Nuts and seeds (such as almonds, walnuts, and chia seeds)
- Olive oil
- Coconut oil
- Flaxseed oil
It’s also important to drink plenty of water and limit your intake of processed foods, sugary drinks, and saturated fats.
It’s recommended to consult a dietitian or a nutritionist to get a personalized diet plan as per your body needs, activity level and goals.
Here’s a sample Diet Plan for Beginners
However, I can provide you with a sample diet plan for beginners going to the gym which you can use as a guide and adjust it as per your preferences and dietary needs.
Breakfast:
- 2 boiled eggs
- 1/2 cup oatmeal with 1/2 cup of berries and 1/4 cup of almond milk
- 1 cup of green tea
Snack:
- Greek yogurt with 1/4 cup of granola and 1/2 cup of berries
Lunch:
- Grilled chicken breast with 1 cup of quinoa and 1 cup of mixed vegetables
- Green salad with 1 tablespoon of olive oil and lemon juice dressing
Snack:
- 1 apple with 2 tablespoons of almond butter
Dinner:
- Grilled salmon with 1 cup of brown rice and 1 cup of steamed broccoli
- Green salad with 1 tablespoon of olive oil and lemon juice dressing
It’s important to note that this sample diet plan is just a guide and should be adjusted as per your individual dietary needs and preferences. Also, depending on your goals and activity level, you may need more or less calories and macronutrients.
It’s always best to consult with a dietitian or a nutritionist to get a personalized diet plan that is tailored to your specific needs.
Key points you need to consider while doing gym
- Cut Out The Junk
Cutting out the junk is the first and the most important step to give your workout a push. Junk food gifts you lots of fats, sugar, salt, and minimal essential nutrients. They make you healthy and let you gain more and more weight. According to a study, consuming 500 calories of junk food every day leads you to gain one pound of weight just in a week. If you are really determined about the workout, you need to muster up your strength and drive the sensation of taste away. - Keep Yourself Hydrated
Staying hydrated while exercising and workout are very essential because these activities involve sweat loss. Water provides you with instant energy and helps you fight fatigue. When you are on intense exercise, your body needs electrolyte-enhanced water. You can also rely on sports drinks, coconut water, and green tea which imparts you with instant energy. - Improve Your Diet
Now you are doing a workout at the gym, you need to be more cautious about your diet. Try to remove processed and fast food from your diet and include the things that provide you with sufficient nutrients, protein, and energy. Include oatmeal’s, eggs, chicken, brown rice, mixed greens, fruits, green leafy vegetables, nuts, pulses and lentils, sprouts juice, and lots and lots of water. - Say no to alcohol
If you are addicted to alcohol, you need to say a strict ‘no’ to it if you really want to be successful in your workouts. Alcohol consumption causes weight gain and increases the risk of obesity. That can be harmful to you and your body. While talking about a proper diet, you need to keep a few things in mind.Don’t take a heavy meal at a time. Try to have the food in small quantities at least 6 to 8 times a day. Eat starchy food in the morning and immediately after workouts. The afternoon meal might contain nut butter along with fresh fruit. - Fats
All the fats and not bad. What you need to do is just include healthy fats in your diet plan so that they can boost your metabolism. Healthy fats ensure the sufficient secretion of growth hormone and IGF1 which is ultimately responsible for building up the muscles. - Calories
How many calories you consume a day decides the nature of your weight. Because you are building up the muscles and going to the gym regularly, you need to eat more than you burn. Just calculate your basal metabolic rate (BMR) and then target your calorie intake. Avocado, cereals, grains, baked beans, protein shakes, etc will help you gain calories. - Make A Diet Chart
Now you have started bodybuilding you need to keep an eye on your diet. It can be quite easy if you prepare a diet plan and follow it strictly. You can take the help of an app, a calorie calculator, or stick a plan on your wall. Write down do’s and don’ts and get them to heart.
In conclusion, a perfect diet plan for beginners going to the gym should include a balance of carbohydrates, proteins, and healthy fats. Carbohydrates provide energy for workouts, so it’s important to include plenty of fruits, vegetables, and whole grains. Protein is essential for building and repairing muscle, so it’s important to include plenty of lean protein sources such as chicken, fish, eggs and Greek yogurt. Healthy fats are also important for overall health and should be included in moderate amounts. It’s also important to drink plenty of water and limit your intake of processed foods, sugary drinks, and saturated fats. It’s recommended to consult a dietitian or a nutritionist to get a personalized diet plan as per your body needs, activity level and goals. A sample meal plan can be used as a guide, but it’s important to adjust it as per your preferences and dietary needs.
