Muscle Gain: Diet Plan To Gain Muscle Before The Wedding



Published on: 12-Oct-2022


10 min read




Shubhi Sidnis


Muscle Gain: Diet Plan To Gain Muscle Before The Wedding

Muscle Gain: Diet Plan To Gain Muscle Before The Wedding

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Fit in your lehnga or sherwani and graciously flex it!

Pre-wedding is when you actively look for a change in your appearance, to look graceful and charming, and to be in your best body shape.

To have a perfect physique is what everyone desires these days. A toned and fit body not only fetches attention but also makes you confident. 

A perfectly toned physique before the wedding opens up several options to try on your desired wedding attire and make you present yourself at your best on your big day. While some of us struggle with muscle gain and poor body type, we often raise the question of how to attain the perfect body. 

Pre-wedding weight loss has always been in the headlines among the audience planning to get married. Still, pre-wedding muscle gain is something lesser talked about.

Let us enlighten you with what muscle gaining is and what measures can be taken to add a little bulk to your body. However, it will not happen overnight and will require complete dedication.

Phenomenon Related To Muscle Gain

You tend to lose muscle mass when your body removes more protein rather than adding up. Therefore, muscle-building fundamentals increase protein deposition rate while decreasing protein breakdown.

Hormones like testosterone and growth hormone and the availability of amino acids and other nutrients also influence muscle building. To form new muscle tissue and increase the rate of protein synthesis, resistance training and adequate protein intake along with nutrients are some primary tools.

According to experts researching the science of optimising muscle gains, adequate resistance training redirects the body’s hormonal response to muscle gaining. 

Considering protein, a vital intake with every meal and sufficient sleep is the key to muscle gain.

Diet Intake for Muscle Gain

Gaining muscle  and reaching the goal of attaining a lean body is all about what you are putting into your body. Whether the food you are consuming is even considered part of the process? 

Let us apprise you of food specifically consumed for muscle gain.

1. Eggs

Eggs are rich in vitamins and are a storehouse of vitamins A, K, E, B12, folic acid and riboflavin. In addition, after a heavy workout session, muscle starts to build protein through protein synthesis, and eggs help boost the process.

2. Chicken

Chicken is considered the most common source of protein intake for muscle gaining. So adding chicken to your diet can do wonders to accelerate the muscle-building cycle.

3. Greek Yoghurt

To jump-start muscle repair after a workout, Greek yoghurt is the right food to consume as it is rich in protein and replenishes your health.

4. Cottage Cheese

Because of its high protein content, cottage cheese has excellent demand amongst athletes and people who exercise. Incorporating cottage cheese into your meal will help you build muscle mass. 

5. Fishes Like Salmon And Tuna

Both tuna and salmon are highly nutritious and packed with protein. Including either of these fish in your meal will help you gain muscle.

6. Soy Products

Soy supports muscle growth by contributing to a balanced diet and providing nutrients. An adequate amount of this dietary protein can help you maintain healthy body composition.

7. Peanuts

Peanuts are full of vitamins, protein and plenty of wholesome nutrients, which can be beneficial if added to your dietary plan. In addition, peanuts can be excellent muscle builders.

8. Walnut

An ounce of walnut consists of 4g of protein, making it a protein-packed snack. In addition, consuming walnuts every day can help your muscles stay stronger and improve their strength. 

9. Tofu 

Tofu or bean curd is a plant-based and rich-in protein eatery, considered to do wonders in muscle gaining and an appropriate dietary supplement. In addition, as it contains enormous quantities of potassium and phosphorus, it helps with stamina during a workout.

10. Lentils

Lentils are a substantial source of protein if you want muscle gain. For example, 1 cup of lentils comprises 18g of protein. In addition, red, green and brown lentils are rich in fibre and packed with protein, making them effective for bodybuilding.

Tips To Increase The Process Of Muscle Gain

Muscle gain requires an adequate amount of time as it cannot happen overnight, but we can fasten the process with the correct measures and steps. By following the underwritten pointers, you can reach your goal.

1. Increase In Protein Intake

The essential step toward muscle gaining is improving your diet's protein intake. After a workout, replacing fatty substances with substances comprising protein will help you build muscle as protein rebuilds muscles that have been broken down by strength training.

Remember that protein intake should depend more on how heavy the workout session is.

2. Munching On Casein Before Going To Bed

Popular amongst bodybuilders, casein protein slowly absorbs into your bloodstream. Unlike whey and plant protein, it keeps your muscle well-fed with amino acids for longer. Consuming casein protein right before bedtime increases the circulation of amino acid levels for 7.5 hours and keeps working on building muscle overnight.

3. Good Sleep, Faster Muscle Gaining

Sleeping enough to gain muscle adequately is considered a vital step. Muscle recovers when the body is at rest, and your body releases the growth hormone that helps in muscle growth and regulates levels of the stress hormone cortisol. Therefore, muscle recovery necessitates more than just consuming nutrients.

4. Workout The Right Way

An increase in training volume plays an important role in hypertrophy (muscle volume growth). Performing three to six sets of 10 to 20 reps on each lift will get you the volume your muscle needs.

7-Day Pre-Wedding Dietary Plan For Muscle Gain

Day 1 

Early morning - 1 glass of lukewarm water with five almonds and one walnut

Breakfast - 4 slices whole wheat toast with two vegetable egg omelettes

Mid-morning - 1 bowl sprouts chaat

Lunch - 1 bowl salad + 4 multigrain chapati + 1 big bowl fish curry + 1.5 serving of seasonal green vegetable

Evening snacks - 1 fruit + grilled paneer

Dinner - 3 Missi roti + tinda sabzi + 1 bowl dal 

Day 2 

Early morning - 1 glass of lukewarm water with five almonds and one walnut

Breakfast - 2 chicken sandwiches 1 glass of skimmed milk

Mid-morning - 1 bowl fruit chaat with mixed nuts and flax seeds

Lunch - 1.5 cups veg soya chunks pulao + 1 bowl low-fat curd + 1 bowl salad

Evening snacks - 1 cup green tea + 1 serving of chicken tikka 

Dinner - 3 roti + 1 cabbage sabzi + 1 bowl mix dal + 1 cucumber

Day 3 

Early morning - 1 glass of lukewarm water with 5 almonds and 1 walnut

Breakfast - 3 paneer and sprouts paratha + 1 bowl low-fat curd + green chutney

Mid-morning - 1 boiled kala chana chaat

Lunch - 1.5 cup rice + 1.5 servings of chicken curry + 1 bowl of palak bhaji

Evening snacks - 1 bowl of fruit salad + 1 glass of buttermilk

Dinner - 0.5 cup beans sabzi + 1 cup veg daliya

Day 4 

Early morning - 1 glass of lukewarm water with 5 almonds and 1 walnut

Breakfast - 2 veg soy uttapam + tomato onion chutney +1 glass skimmed milk

Mid-morning - 1 serving of grilled paneer 

Lunch - 0.5 cup cucumber salad + 1 cup rajma curry + 1 cup karela sabzii + 0.75 cup rice + 2 Missi roti

Evening snacks - veg brown rice flakes poha with nuts + 1 cup green tea

Dinner - 3 wheat roti + 1.5 cup egg curry + beetroot salad 

Day 5

Early morning - 1 glass of lukewarm water with 5 almonds and 1 walnut

Breakfast - 2 mushroom parantha + 2 boiled egg + pudina chutney

Mid-morning - 1 bowl of cherry with Greek yoghurt

Lunch - 0.5 cup rice + 3 roti + 0.5 cup gilki sabzi + 1 cup fish curry

Evening snacks - 1 cup green tea + 1 homemade high protein granola bar

Dinner -  3 roti + tofu curry + carrot and onion salad

Day 6

Early morning - 1 glass of lukewarm water with 5 almonds and 1 walnut

Breakfast -  4 idli with sambar + 1 tablespoon peanut chutney

Mid-morning - 1 cup stir-fried mutter

Lunch - 0.5 cup rice + 2 multigrain roti + 1 cup soya curry + 0.5 cup kaddu sabzi +1 cup low fat curd 

Evening snacks - 1 glass mix fruit juice + 1 bowl roasted mix nuts and seeds

Dinner - 3 makka roti + 1 cup chicken curry + 1 kachumbar salad

Day 7

Early morning - 1 glass of lukewarm water with 5 almonds and 1 walnut

Breakfast - 2 chicken keema parantha + 1 tablespoon green chutney + 1 glass of skim milk.

Mid-morning - 1 glass banana and dates milkshake 

Lunch - 4 chapati + 1 serving grilled chicken + 1 bowl mixed dal + 0.5 cucumber salad

Evening snacks - 1 cup rajma chaat

Dinner - 1 cup palak paneer sabji + 3 Missi roti + 1 bowl chicken salad.

Muscle gaining is an amalgamation of resistance training and a healthy diet. For muscle building, workout programmes should primarily focus on compound and isolation movements with weights. One can achieve a lean body with visible muscle bulk by performing specific exercises, sets, and repetitions.

Therefore, people seeking muscle gain must start the journey to attain their desired body shape.


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