Cheapest Veg Diet for Muscle Building | Weight Gain Diet for Beginners | Yatinder Singh

Summary

This Hindi video script introduces a budget-friendly diet plan for beginners aiming to lose weight and build muscle. It offers a simple, affordable meal schedule with easily available ingredients, focusing on protein intake for muscle synthesis. The plan includes a variety of meals such as milk with cereal, lentils with black chickpeas, and snacks like raw peanuts and boiled potatoes. It emphasizes the importance of protein for muscle building and suggests a pre-workout meal of curd and boiled potatoes for sustained energy. The script also promotes a protein supplement called 'Iso Magic' for muscle recovery and growth, providing a discount code for viewers interested in trying it.

Takeaways

• 🏋️‍♂️ The video introduces a special diet schedule for beginners who are going to the gym for weight gain and muscle building.
• 🥛 The first meal of the day starts with a combination of two eggs and 250 ml of milk, providing 7-8 grams of protein.
• 🍚 Breakfast is suggested to be had about an hour and a half after the initial meal, including 50 grams of dalia (broken wheat) cooked in a pressure cooker.
• 🥜 The dalia is prepared with black chana (black chickpeas) boiled in a pressure cooker, providing a good source of protein for vegetarians.
• 🥗 A simple and common household item, dalia, is used in the diet plan, emphasizing its availability and nutritional value.
• 🍠 The diet includes a snack after breakfast, consisting of 60 grams of raw moong dal (mung beans) and 200 grams of boiled potatoes, contributing 15 grams of protein.
• 🥗 Lunch is prepared with normal household vegetables like pyaz (onions) and tomatoes, mixed with soy chunks, which are a great protein source for vegetarians.
• 🍚 The diet plan emphasizes the importance of consuming protein-rich foods like soy chunks with rice and a plate of khira (cucumber) for a balanced meal.
• 🏋️‍♀️ Pre-workout meal is suggested to be had an hour before the workout, including 100 grams of curd and 150 grams of boiled potatoes for energy.
• 🥤 Post-workout meal is recommended to be simple, consisting of two bananas mixed with 300 ml of milk, providing 10 grams of protein.
• 🍲 Dinner includes 120 grams of paneer moong dal (cottage cheese and mung dal) and four rotis (Indian flatbread), offering a complete meal for the day.

Q & A

What is the main focus of the diet plan shared in the video?

The main focus of the diet plan is for beginners who are going to the gym for weight gain and muscle building, especially for vegetarians.

What is the first meal of the day as per the diet plan?

The first meal of the day is two bananas and 250 ml of milk, which is suggested to be consumed after waking up.

What is the purpose of having 250 ml of milk in the morning?

The purpose of having 250 ml of milk in the morning is to provide around 7 to 8 grams of protein to start the day well.

What is the significance of having a simple diet plan for weight gain and muscle building?

A simple diet plan is significant as it is cost-effective and ensures that the food items selected are easily available at home, making it easier for beginners to follow.

What is the recommended breakfast meal after the first meal of the day?

The recommended breakfast meal is 50 grams of dalia (cracked wheat), which is easy to prepare and a good source of carbohydrates.

How is the dalia prepared in the diet plan?

The dalia is prepared by roasting it in a pressure cooker for 3 to 4 minutes, then adding water, a pinch of salt, and a little black pepper, and cooking it until it's well done.

What is the importance of protein in the diet plan for muscle building?

Protein is crucial for muscle building as it aids in muscle recovery and growth. The diet plan ensures that protein requirements are met through various meals.

What is the suggested snack after breakfast in the diet plan?

The suggested snack is 60 grams of raw moong beans and 200 grams of boiled potatoes, which together provide around 15 grams of protein.

What is the lunch meal preparation mentioned in the script?

The lunch meal preparation includes normal home-cooked vegetables like pyaz tomato gravy, to which boiled soy chunks (35 grams) are added for a protein boost.

Why is it recommended to have a protein shake post-workout in the diet plan?

A protein shake post-workout is recommended to support muscle recovery and growth, providing the necessary protein to the body after an intense workout session.

What is the importance of consuming protein-rich foods in the diet plan?

Consuming protein-rich foods is important to meet the body's protein synthesis needs, especially for muscle building, and to ensure that the diet plan is effective and affordable.

What is the dinner meal suggested in the diet plan?

The dinner meal suggested is 120 grams of paneer moong dal with four rotis, which is a simple and easily available option for a protein-rich dinner.

What is the cost estimate for following this diet plan?

The estimated cost for following this diet plan is between 5,000 to 6,000, considering the affordability and the inclusion of easily available food items.

What is the recommendation for those who want to invest in protein supplements?

The recommendation for those who want to invest in protein supplements is to try Iso Magic, a premium isolate blend from the speaker's own brand, 2X Nutrition.

What are the additional benefits of Iso Magic mentioned in the script?

Iso Magic includes additional benefits such as ashwagandha for stress management, vitamins, minerals, and a recovery formula that is not found in other protein brands.

How can viewers purchase Iso Magic and get a discount?

Viewers can purchase Iso Magic by clicking on the link provided in the description box and using the discount coupon code displayed on the screen to get an extra discount.