Gaurav Gupta's picture
Asked by
Jul 30, 2015

Muscle building

Hi to all, I have been going to the gym for the last 3 years.I do intense workout . I lift heavy weights but I dont take any supplements n I m a pure vegetarian.    I  take  bananas, dalia and peanut butter in my daily routine apart from a normal food like chapatis, milk ,vegetables . Is it possible to built muscles without having supplements if yes then I request  u to suggest me some diet. I really wann build up my muscles. Look forward for ur reply... Thks a Ton...
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usman_gill1@yahoo.com's picture
Posted by
Apr 02, 2016

i wante to gain my weight within 20 or 30 days.kindly can u tell me the right weight gainer in very cheap price.

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naineshsalvi@gmail.com's picture
Posted by
Apr 26, 2016

Hello Gaurav,

If you do not belive on suppliments please try to add some following diets

1) Have some carbs before work out  1.30 Hour Before (Like Banana, Sweet Potato, or Oat mean) which will retain your body going into catabolic stage so that you can prevent your muscle some what extenet

2) For protin source if oyu do no want to have suppliement please take at leat 12 egg whites and 2 glass of fat free milk through out the day. also please look for Seitan recipy which contained 75 gram protin per 100 gram serving which is also vegeterain and easy to make

3) Minimize sugar and salt in food and avoid frutis in night time

 

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Aakaash Ramchandani's picture
Posted by
May 13, 2016
You need to first calculate your daily protein requirement which could be anywhere from 0.8 to 1 per pound of bodyweight, depending on your goal. Also you need to look at daily macros....muscle building 50:30:20 and fat loss 40:40:20, the ratio of carbs: protein: fats, depending on your training goal. Once you work that out, then look at getting your requirement from whole foods on a daily basis. You can supplement with a good whey protein if you fall short of your daily protein requirement. Being a vegetarian poses a greater challenge but nevertheless can be done. Supplements are always to assist to get your daily macros in, never to replace whole foods. Hope that helps....all the best!!!
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