workout plan

How to Bulk at Home During the COVID-19 Pandemic

You don’t have to hit the gym to bulk up. Even as you stay at home while the pandemic rages on, do not make compromises on your fitness goals. All you need is a great workout plan with the right diet to support it. 

Here are some useful tips to build muscle and bulk up in the comfort of your home. 

Plan Your Workout 

Plan Your Workout

The most common misconception about gaining weight or bulking up is that you need to lift heavy weights to get results. While it is true that higher weights are helpful to build muscle, they are not the only option for you. 

When it comes to building muscle, there are some basics about working out that you must understand. The concept of progressive overload will help you immensely when combined with the right muscle building foods. Progressive overload means challenging your muscles progressively so that they become stronger and grow more in volume. There are different ways to do this: 

  • Increasing weights 
  • Increasing the number of repetitions per set 
  • Working out more often 
  • Reducing the rest between your sets 
  • Increasing the difficulty level of the exercise 
  • Slowing down the movement 
  • Holding a position instead of repetitions

This is applicable even to bodyweight exercises that you can perform at home, like the ones mentioned below: 

  • Push-ups: Works on your chest muscles, core and back. 
  • Pull-ups: Ideal for your lats, shoulders and biceps. 
  • Squats: Bulk up your quads and glutes with bodyweight squats. 
  • Lunges: Another easy variation for your quads that also engage your core effectively. 
  • Step-Ups: A few step up repetitions can challenge and strengthen your hamstrings, glutes and quads 
  • Crunches: For a strong core and ripped abs, crunches have always been the go-to exercise. 
  • Planks: This is the ultimate workout to stabilize your core and build those muscles in the abdomen. 

How to use them to bulk up: 

  • Perform these exercises in a circuit starting with the upper body, moving to the lower body and ending with a good ab workout.
  • Keep increasing the level of difficulty as mentioned above to get the results that you want. 
  • Always remember to start with a warm-up and end with a few stretches to cool down. 

Eat Right 

muscle building foods

An effective bulk-up plan needs a good diet that gives you a calorie excess. The thumb rule of bulking up is to eat more calories than you burn. Make sure you get this excess calorie count from healthy muscle-building foods that are rich in protein, carbs, vitamins and minerals. Here are some tips to prepare and follow an easy bulk up diet: 

  • You need to increase the consumption of protein for mass gain. This can be achieved by adding protein-rich foods like eggs, poultry, meat, fish, legumes, nuts and fruits. Supplementation is key to ensuring that you get your daily required intake of protein. Healthy protein shakes like Healthkart 100% Plant-Based Protein are rich in their nutrient content and extremely convenient to use. 
  • Load up on your carbs to bulk up faster. Carbohydrates give you a rich calorie source and are also necessary to give you the energy that you need to stay consistent with your workout plan. Complex carbs through whole grains and starchy foods like sweet potato are ideal for bulking up. To get your carb and calorie load on the go, choose a reliable mass gainer like ON Serious Mass
  • Break your diet into smaller, more frequent meals. This helps you ensure your daily required calorie intake without feeling too heavy after each meal. Add healthy snacks that are rich in calories. This includes protein bars, smoothies with ingredients like peanut butter, creamy salads, cheese, yoghurt and other calories rich, healthy foods
  • Top up on calories whenever possible. In order to build muscle, your calorie intake may have to be as high as 4000 calories per day, depending upon your body type. Topping your meals with calorie-rich foods like nuts, seeds, peanut butter, cheese, butter, ghee and bananas make sure that you never miss an opportunity to load up. 

Stay Committed 

Stay Committed

Whether it is eating the right muscle building foods or working out, here are some tips to help you stay committed: 

  • Schedule your meals even when you are at home. 
  • Fix a time to work out and stick to it. 
  • Wearing the right workout attire keeps you motivated. 
  • Prepare a playlist of your favourite songs to keep you going through your training session. 
  • Choose easy and convenient sources like shakes and smoothies to get your share of protein for mass gain
  • Find a workout buddy.
  • Get an online personal trainer or coach if you are just starting your fitness journey to ensure safety. 

Don’t forget to get enough rest and de-stress to ensure that all the effort you are putting into your training gives you the results you want.

Ranveer Singh’s Workout & Diet Plan

For all your Ranveer Singh fans who wonder what does the superstar eat, what does his diet look like, and what are his favorite dishes, we got you all the answers today. 

For Ranveer, it isn’t about being slim; the mantra is to stay healthy. He likes to work hard and doesn’t skip workouts. Following him on social media will tell you how much time he spends in the gym and the amount of hard work he puts in to be in best of shape.

Ranveer’s Inspiration 
In an interview that Ranveer gave to a leading newspaper, he mentioned that actor Hrithik Roshan is his inspiration when it comes to fitness. It was seeing Hrithik’s chiseled body that inspired Ranveer to follow his footsteps and work out to get a body like him. 

That’s rule #1 – Having an inspiration. When you have a role model to look up to, you know what your goal is and strive hard to reach that level. For a lot of youngsters Ranveer Singh is that inspiration, so take notes on his diet and workout tips and follow them!

Ranveer Singh’s Diet 
The biggest secret of Ranveer Singh’s diet is healthy home cooked meals. He tries to avoid junk food as much as possible. He has always focused on a high protein low-fat diet and that’s one of his biggest secrets. The protein-rich diet helps him maintain the muscles and gives him the desired energy and strength for intensive workouts. Lamb, chicken, and salmon are his favorite, and they provide the required protein as well. To compensate for the high protein requirement, he drinks protein shakes as mid-meal snacks that help in the repair of muscles. His day starts with a healthy dose of carbs that decrease through the day. 

This is what he usually eats on a regular basis –

Breakfast – A banana and an egg white omelette 
Lunch/ Dinner – Chicken/ Fish with some veggies 
Snacks – Dry fruits (walnuts/ almonds) and protein shake 

He also stays away from alcohol. Ranveer believes that a lot of credit for his physique goes to his not drinking. Alcohol tends to weaken your immune system which isn’t what you want when training hard for obtaining those rock solid 6 pack abs. It also cuts down the effects on the workout that you’ve done before drinking, thus he tries to cut down alcohol from his diet as much as possible. 

Tip – Another tip that he shares is a low oil and low salt diet.

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Eats every 3 hours 

Ranveer Singh believes that in order to stay fit and keep up your diet, one must eat something every 3 hours. He usually snacks on fruits and nuts and ensures that he never skips a meal or goes without eating something for more than 3 hours. 

Some of the highlights of Ranveer’s diet include –

  • Roasted chicken with thyme, sweet potato, asparagus, and baby carrots – 40 protein, 40 carbohydrates, and 5g fat 
  • Garlic scented slow roast lamb with whole wheat fusilli pasta in pesto sauce – 40g protein, 40g carbohydrates, and 5g fat 
  • Stir-fried lamb tenderloin with peppers and okra beans – 40g protein and 5g fat 
  • Salmon with honey dressing, olives, microgreens, and capers – 40g protein and 10g fat 

Just like us, Ranveer Singh also gives into cravings. And for him, Nutella is his weakness. He can have a spoonful any time. But as per his dietician, a healthy substitute is organic hazelnut butter. 

Training for Padmavat 

For his role in Padmavat, Ranveer trained really hard and we all could see the marvelous results on screen. He worked out twice a day for 6 days in a week. 
Mornings were for a cardio session which was followed by a 25 minutes mobility drill. The morning workout would be of usually 40 – 45 minutes. The evening training session was more intense. It includes an hour or an hour and a half of heavy weight training and lifting. 

He also focuses a lot on movement patterns that involved conditioning workouts like high-intensity interval training (HIIT) with burpees, push-ups, and power moves like squats and deadlifts, and mobility training. This high-intensity workout not just helped him get that muscular shape, but it also helped in his flexibility.

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Apart from spending time in the gym, Ranveer also likes to swim, go for running, and cycling. He also emphasizes the importance of warm-ups. Something as simple as 10 minute warm-up is a must, said Ranveer in one of the interview. It prepares your body for the upcoming training which is crucial! 

Ranveer Singh Fitness Tips 

  • He believes that your state of mind makes a huge difference in your overall health. A happy state of mind will only add to the benefits of working out, adds Ranveer. 
  • He believes in eating high protein home cooked meals as much as possible. 
  • His workout also includes functional training like free hand exercises, swimming, and running to strengthen the core. 
  • He says you can divide your workout into two parts if you don’t have time. Just like him, you can do one-hour cardio in the morning to burn fat. The evening training session are more intense. It includes an hour or an hour and a half of heavy weight training and lifting. 
  • He keeps his diet super strict and believes in the 80:20 formula. 80% is done by your diet and 20% is done by the training. 

Hope these tips inspire you to hit the gym or go out running and be in shape like your favorite superstar. Remember nothing comes easy, you need to work hard and invest time and passion. Follow your fitness journey wholeheartedly and take inspiration from the Simmba of Bollywood!