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Amit Rawal

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I am also eggetarian and below is the diet that I follow and it has worked well for me. Adjust based on your calorie requirments. You will surely need to supplement with whey. At some places for e.g. in snack you can take 4-5 egg whites instead of whey. Macros for below diet is total: 2900  cals carbs: 346 gms fats: 86 gms protien: 200 gms Breakfast (7.30 AM) Calories Carbs Fat Protein Sodium Sugar Ultimate Nutrition - Prostar Whey, 20 g 80 1 1 17 20 1   Quaker - Oats - Quick 1-Minute, 60 grams 225 41 5 8 0 2   Amit - Dry Rasins, 12 grams 36 9 0 0 1 7   Dabur - Natural Honey, 5 grams 16 4 0 0 1 4   Apples, raw, with skin, 80 g 42 11 0 0 1 8   Nuts, almonds, 8 almond 56 2 5 2 0 0   Nuts - Dry Roasted Peanuts, 18 g 104 3 8 5 1 1     559 71 18 31 25 23   Snack (10.15 AM) Ultimate Nutrition - Prostar Whey, 10 g 40 1 0 8 10 0   Sunfeast - Peanut Butter Smooth, 1.12 table spoon (16gms) 115 3 10 4 62 2   Banana - Banana Sliced, 40 gram 32 8 0 0 0 4   Nilgiris - Whole Wheat Brown Bread, 87.5 gm 240 45 3 9 0 0   Goodlife - Slim - Skimmed Milk, 250 ml 93 12 1 9 0 13     520 70 14 31 72 19   Lunch (1:15 PM) Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt, 40 g 66 11 1 4 3 2   Beans, kidney, all types, mature seeds, cooked, boiled, without salt, 40 g 51 9 0 3 0 0   Nuts - Dry Roasted Peanuts, 16 g 92 2 7 4 1 1   Tomatoes, red, ripe, raw, year round average, 15 g 3 1 0 0 1 0   Oil - Olive, 1 ml(s) 8 0 1 0 0 0   Amit's - Egg Boiled (whites), 4 egg 68 1 0 14 220 1   Amit's - Boiled Whole Egg (With Yoke), 1 egg 72 0 5 6 71 0   Onions, raw, 15 g 6 1 0 0 1 1   Rice - Brown, medium-grain, cooked, 130 g 146 31 1 3 1 0   Carrots, raw, 35 g 14 3 0 0 24 2     526 60 16 35 322 6   Snack + Pre Workout (4.:15 PM) Dabur - Glucose-D (Dextrose Monohydrate 99.4%), 10 gm 36 9 0 0 0 9   Quaker - Oats - Quick 1-Minute, 40 grams 150 27 3 5 0 1   Ultimate Nutrition - Prostar Whey, 15 g 60 1 0 12 15 0   Banana - Banana Sliced, 42 gram 34 9 0 0 1 5   Amit - Dry Rasins, 6 grams 18 5 0 0 1 4   Sunfeast - Peanut Butter Smooth, 0.75 table spoon (16gms) 77 2 6 3 41 1     375 53 10 21 57 20   Post Workout (7:45 PM) Banana - Banana Sliced, 90 gram 72 18 0 1 1 10   Ultimate Nutrition - Prostar Whey, 35 g 140 2 1 29 35 1   Dabur - Glucose-D (Dextrose Monohydrate 99.4%), 12 gm 43 11 0 0 0 11     255 32 1 30 36 22   Dinner (8:30 PM ) Homemade - Chapati, 55 g 132 22 3 4 209 0   Ultimate Nutrition - Prostar Whey, 15 g 60 1 0 12 15 0   Oil - Olive, 1 ml(s) 8 0 1 0 0 0   Nuts - Dry Roasted Peanuts, 16 g 92 2 7 4 1 1   Amit's - Egg Boiled (whites), 3 egg 51 1 0 11 165 1   Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt, 35 g 57 10 1 3 2 2   Nandini Goodlife - Slim Milk, 250 ml 98 13 1 9 0 0   Tomatoes, red, ripe, raw, year round average, 15 g 3 1 0 0 1 0   Amit's - Boiled Whole Egg (With Yoke), 1 egg 72 0 5 6 71 0   Onions, raw, 15 g 6 1 0 0 1 1   Beans, kidney, all types, mature seeds, cooked, boiled, without salt, 40 g 51 9 0 3 0 0   Nuts - Almonds, 6 almond 42 1 4 2 0 0     672 61 23 55 466 5       Totals 2,907 346 83 204 978 94 NOTE: In the dinner schedule the almonds, milk and whey is taken at 10 PM (few minutes Before going to sleep). Pre-workout - Dextrose + creatine monohydrate (15 minutes before workout)
I am not a professional, but I do workout and have managed to make resonable gains after lots of trial and errors. Below are my thoughts 1) Muscle building is a slow process. Its often said that its not a sprint its a marathon. You will need patience and continue to workout even when you feel that you are not making gains. 2) Nutrition is more important then exercises. Based on your current body, you will either have to take surplus calories (if bulking), or be on calorie deficit (if you want to loose weight). In general if you want to bulk up, calculate your weight in pounds (not kgs) and multiply it with 20. That should be the approx amount of calories that you should be consuming (e.g. if your weight is 160 pound then start consuming (160*20) 3200 calories. Try to get 50% of calores from complex carbs, 30% from protiens and 20% from healthy fats. 3) Try to increase weights on every session. e.g. if your target rep range for an excercise is 8-10 rep, then once youre are able to complete 8 reps with a particular weight, next time increase weight by 2.5 kgs or 5 kgs. 4) As for exercises, there are plenty of plans available online. Check bodybuilding.com and search for any plan based on your goals. Generally 5 days of lifting + mild cardio should be enough.  5) Keep track of your progress. Progress in terms of the weights you are lifting and your body weight. If you are skinny, the ideal weight gain should be about 0.25 kgs/week i.e. about 1 kg in 1-1.5kg in month. 6) Dont try to concentrate on just bicep and triceps. Work out every body part equally (including Legs). Many people ignore legs. Once your weight increases, the bicep/arm size will increase. best of luck.
Since your weight has increased your TDEE would also have increased. Eating same amount of food that you had earlier will not be sufficient to create a calorie surplus (whic his required to gain muscle/weight). You can calculate your TDEE using one of the many online calculators, add approx 250 calories to it, and start consuming that much of calories.
I would NOT recommend using weight gainers/Mass gaubsers, as it if filled with sugars. Rather you can spent that amount (plus little more) on whey. and prepare your own mass/weight gainer shakes. e.g. use  300 ml water 35-40 gms of grounded oats (just crush the raw oats in mixer grinder) 16 gms of peanut butter (natural peanut butter if possible) 5-6gms rasins 45 gms banana 15 gms whey Mix all with a blender and have the shake This would give you below macros (note that these are approx values). If you want more calories then add more oats and banana (and balance a bit with little more whey). carbs 40 gms fats 12 gms protiens 21 gms Total 342 cals

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