adityarajesh.singh@gmail.com's picture
Asked by
Jul 24, 2015

Sir please, you are my last hope and im a big fan of yours and you inspire me alot 6 months ago i weighed 55kgs and now im 65 thats 10kg muscle mass and no fat. according to my height,178cms i must gain more 5 kgs which is a big pain.i need a diet plansir

WAS SKINNY  GAINED 10 KGS MUSCELS IN 6 MONTHS  NEED DIET PLAN FOR GAINING MORE 5-7 KG MUSCLE MASS  PLEASE HELP
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Puneet's picture
Posted by
Jul 27, 2015

Hi Aditya,

Belows is Bishnu's diet plan:

http://fitfreak.healthkart.com/content/bishnus-diet-plan

Thanks!

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NISHANT's picture
Posted by
Aug 10, 2015

2600 kcal + 75 gm Protein

TIME

MEAL

FOOD ITEMS

PORTION SIZE

ENERGY (Kcal)

CARBOHYDRATE (gms)

PROTEIN (gms)

FAT (gms)

6-7 AM

Early Morning

Toned Milk + Almonds (Soaked) + Walnuts

1 Cup + 10 No.+ 5 No.

140

10

4

8

8-9AM

Breakfast

Broken Wheat Porridge (Dalia) OR

1.5 Bowl

315

50

11

6

 

 

Suji Upma OR Masala vada

2-3 Pcs

 

 

 

 

 

 

Oat Meal Porridge +

 

 

 

 

 

 

 

Mixed Fruit Chat (Banana + Chikoo + Mango + Grapes)

1 Quarter Plate

200

20

0

0

11AM-12PM

Mid Morning

Banana Shake

2 No. + 1 Glass

300

45

5

3

2-3PM

Lunch

Normal Roti+ Rice / Masala Dosa

4 No.+ 1 Cup / 2

350

60

8

0

 

 

Pulse (Dal) / Sambhar/Rasam

1 Cup

100

15

7

0

 

 

Seasonal Vegetables

1 Cup

80

10

0

5

 

 

Curd

1 Cup

45

8

4

3

 

 

Green Salad

1 Quarter Plate

40

5

0

0

5-6PM

Evening Snacks

Boiled Potato Chaat / Sago Cutlet / Banana Cutlet

1 Quarter Plate / 2 No.

240

30

12

5

8-9PM

Dinner

Normal Roti / Uttapum

3 No.

210

35

6

0

 

 

Pulse (Dal) / Paneer

1 Cup

100

15

7

5

 

 

Seasonal Vegetables

1 Cup

80

10

0

5

 

 

Green Salad

1 Quarter Plate

40

5

0

0

10:00 PM

Bed Time

Banana Shake

2 No. + 1 Glass

300

45

5

3

 

 

 

GRAND TOTAL

2585

371

73

46

Keep In Mind

Take High Calorie Fruits like Banana, Mango ,Grapes ,Litchi,Chiku

Take High Carbs

Take Frequent Meal

Avoid Junk Food

Drink Lots of Fluids

 

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