Content
1. Introduction
2. Who can use this Diet?
3. GYM Diet Chart for Weight Gain
4. Things to Follow
5. Download the PDF
6. Conclusion
7. FAQ
Read in Hindi- Gym Diet Chart in Hindi
1. Introduction
In the World, a lot of people are underweight or some want to increase their weight to the ideal weight. Becoming healthy also makes a person more confident.
However, it isn’t an easy task to gain weight until a person gets a proper diet. So, a Proper & Natural diet (without supplements) is shared below.
Similar: Weight Gaining Excercises at Gym
2. Who can use this diet?
This diet is valid for those beginners:
1. Who wants to increase their weight.
2. Who can do exercises or can go to the gym daily to burn the bad fat.
3. Who really desires to increase weight without any supplements.
4. Who can properly follow the below diet chart.
3. Gym Diet Chart for weight & Muscle gain (Veg & Non-Veg)
You need to follow the below diet every day without any excuses. This workout diet plan for weight gain is made with the help of professionals and gym trainers.
But we really recommended you go to a doctor or trainer if you want a personalized diet chart, especially for you.
Vegetarian Diet
| Time | Food Items and Chart |
|---|---|
| 7:30 AM | Drink Warm Water (1Glass) |
| 8:00 AM | Dry Fruit Soaked Overnight (10 Almonds+1 Walnut+ 5 Cashew+ 6 Raisins (Kishmish) |
| 8:10 AM | Milk (1 Glass)+ 2 Banana + 2 Spoon Peanut Butter (Only if you do exercise, Gym, or cycle) |
| 9:00 AM (Breakfast) | Chapati/Parantha+ Sabzi (Regular) |
| 12:00 PM | 50Gram Paneer+ Fruit+ Salad (Kiwi, Papaya, Cucumber, Guava, etc.) |
| 2:30 PM (Lunch) | Rice or Chapati + Dal/Sabji+ Curd/Lassi (Compulsory) |
| 4:45 PM (Before GYM) | Boiled Potato+ 1 Bowl Curd /OR Banana Shake |
| After GYM | 50 GM Paneer |
| Dinner Time | 2 Chapati Only +Dal/Sabji+ Salad |
| Bed Time | Milk if Needed |
The above meal is pure vegetarian and you Can Adjust the Mealtime Before & After the Gym According to your requirement.
Eat Peanut Butter only if you do some kind of activities such as Cycling, Gym, Running, etc as it will help you to increase your muscle size.
Non-Vegetarian Diet Chart
| Time | Food Items and Chart |
|---|---|
| 7:30 AM | Drink Warm Water (1Glass) |
| 8:00 AM | Dry Fruit Soaked Overnight (10 Almonds+1 Walnut+ 5 Cashew+ 6 Raisins (Kishmish) |
| 8:10 AM | Milk (1 Glass)+ 2 Banana + 2 Spoon Peanut Butter (Only if you do exercise, Gym, or cycle) |
| 9:00 AM (Breakfast) | Chapati/Parantha+ Sabzi (Regular)+ 3 Egg White |
| 12:00 PM | 50Gram Paneer+ Fruit+ Salad (Kiwi, Papaya, Cucumber, Guava, etc.) |
| 2:30 PM (Lunch) | Rice or Chapati + Dal/Sabji+ Curd/Lassi (Compulsory) |
| 4:45 PM (Before GYM) | Boiled Potato+ 1 Bowl Curd /OR Banana Shake |
| After GYM | 50 GM Paneer+ 4 Eggs (2 Complete+2 White) |
| Dinner Time | 2 Chapati Only +Dal/Sabji+ Salad + 200-250 Gram Boiled Chicken |
| Bed Time | Milf if Needed |
The above meal is a Non-Vegetarian Diet Chart which is purely dedicated to gym people. You Can Adjust Mealtime Before & After the Gym according to your requirement. Please Read the below things to increase weight quickly & Effectively.
4. Things You Need to Follow
To increase weight immune system contains the most significant part. So, it is always important to maintain a good and healthy immune system to digest food. Follow the below things to maintain immunity.
- Get Proper Sleep at Night- When we are asleep, our body goes through several cycles of rest and recovery that strengthen our Immune system and Body Muscles. This is why it is always important to get 7-8 Hours of Sleep every day.
- Drink Water- To become healthier & Stronger then you need to increase your drink intake to 2.5-4Litres every day. This will help your body to stay away from infections & Diseases.
- Do Exercise/Gym Daily- You need to do exercises or go to the gym daily to burn the bad fat in your body. As you are taking proper diet then you also need to burn bad calories to increase weight & become healthy.
Read More- Weight Gaining Exercises at Gym - Avoid Fast Food- Now, the most important thing you need to follow. Fast and fried foods contain trans fats, artificial ingredients, etc which make them harmful to bodies.
This makes the immune system weak which can lead to a weak digestion system.
However, you can eat it once in a while. Let’s say 1 time in two weeks. But try to stay away from these kinds of food. - Chew Properly- If you have bad digestion that means your body is constantly fighting to dispose of the food. To improve digestion, you need to chew the food (24 times per bite). So, that your food can be digested easily.
- Follow the Diet Strictly- Just follow the above things with the given diet chart. You will see a new lifestyle with a Healthy Mind and Body.
5. Download the PDF (Veg & Non-Veg Diet)
Click Below to free download the GYM Die chart pdf to increase weight.
6. Conclusion (Final Verdict)
This diet will help you if you follow it. But please take care of your health. We haven’t included any supplements. We also don’t recommend it.
Note: The above diet is made with the help of a trainer. We will recommend you go to a trainer or a doctor if you want a personalised diet chart made especially for you.
6. FAQ
Potatoes are a great source to increase weight. However, you need a proper list of food items which you need to consume daily to increase weight easily. We have above provided the food diet chart for weight gain.
Above we have provided the best diet for vegetarian and non-vegetarian beginners and also without any supplements. This diet can help you to increase your weight effectively.
Yes, the above gym diet is properly on a budget. This is just a regular food which you need to consume every day to increase weight.
No, it isn’t easy to increase weight. If you don’t consume proper food, proteins, etc. That’s why we have provided the free diet chart which is totally natural and will help to increase weight.
With the help of a proper diet and gym. You can gain muscle and increase weight as well. In the above chart, peanut butter is mentioned which helps you to gain muscle.
No, it is good to go to the gym every day. A gym makes a person healthy and also burns bad calories. However, You can take a rest on Sunday.
Read More: Weight Gaining Excercise at Gym with proper method.