Hey Steemians,

Life is wonderful when we have health and fitness. Fitness enables us to do everything we want to do in the best possible way because we have all the energy in ourselves. That's why fitness is important for each one us.

I am into fitness for a decade now. 10 long years I have spent improving my build and physique with the help of fitness techniques. I wish to pass on that experience and knowledge to you so that we Steemians could live a happy life and encourage an environment of healthy living.

This is a very special episode of my fitness blog in which i will tell you that what is the best diet for muscle mass gaining. Here we go...

The Diet Plan for Mass Gaining

I personally use this diet plan and have rocketed from 56 KGs to 88 KGs in matter of months.

Boosting Your Calorie Intake

First thing, you gotta count your calorie intake. If you don't know how to do that, check out my fitness blog # 2. Lets say it is 2500 cals/day. So if you want to gain mass, you will need to upgrade your diet to 3000 cals/day, means an uptake of 500 cals/day. Do not try to go rambo on your stomach by feeding it 5000 cals/day diet straightaway because you will ruin your body and you will definitely get sick.

Note:- After your body has been naturalized to 3000 cals/day diet (1-2 months, give or take), it is time to move to 3500 cals/day, so on and so forth until you achieve your desired weight and shape. Keep in mind to always keep the difference of actual requirement and boosted intake between 200-500 cals/day. Anything more than that will cause serious stomach issues.

Given below is the meal wise diet plan so that you know what to eat.

Meal 1- Breakfast

It must be rich in both protiens and carbs.

• Boiled eggs 04 (max 02 whole, and rest with white only)
• whole wheat bread
• tea (if you like it)
• one tomato 🍅
• one mashed potato 🥔
• one cup skimmed cream

Meal 2 - Pre Lunch

• 02 cucumbers 🥒 with skin
• one bowl oatmeal

Meal 3- Lunch

It must be rich in carbs for you to store energy for workout in the evening. Avoid protein during lunch.

• Any vegetable (lots of it)
• whole wheat bread
• fruits

Meal 4- Pre Workout

• 02 bananas 🍌
• 01 milk shake or 01 bowl of oatmeal

Meal 5- Post Workout

Absolutely required since you have just exhausted your carbs supply and your body needs to replinsh that energy.

• 02 Banana Milk Shakes (less milk and more bananas. I personally recommend 03-04 bananas per glass of shake)

Meal 6- Dinner

It must be rich in proteins since that protein will provide clean fibers to your bloodstream which will repair your broken muscles when your body is recovering and that is how your muscles will grow.

• fish/mutton/beef/chicken as required with minimum oil (keep rotating them)

Conclusion

And there you go. This is the diet plan if you want to gain clean mass. You can fluctuate the amount of food as per your calories requirement. The keypoint here is to keep rotating food articles to get maximum benefit. Dont confine your body to only one type of protein or vegetable. In next blog, i will present you the diet plan for shredding regime.

If you have just landed on this post, then I suggest you must read my previous posts on fitness. These will guide you in the best possible fashion that there is in the world today.

1. Fitness Blog # 1
2. Fitness Blog # 2
3. Fitness Blog # 3
4. Fitness Blog # 4
5. Fitness Blog # 5

Kindly consider to upvote, resteem, follow and if you have any questions, you can ask in comments or you can reach me on my facebook. The link is in my profile.

Much Regards,

JBN