Calisthenics Indian Diet To Get Ripped

Let us today quickly have a look at what an Indian diet should look like to get ripped for people who are into Body weight Training/Calisthenics.

Indian people are used to having a lot of carbs throughout the day. Carbohydrates are given more emphasis in an Indian diet. To get ripped, you have to plan out your diet in such a way that carbohydrates are scheduled before and after your workout so that you have enough energy to survive through the workout and fill up the glycogen stores after so that your muscles recover. On rest days, that is, the day you are not going to be working out try to keep the carbohydrates very low. Example- If on a workout day your total carbohydrate intake is somewhere around 200 grams cut it down to less than 50 grams on a non-workout day. But it is deeper than this. If you are a working professional and are on your feet most of the time of the day then with this approach of no carbohydrates or low carbohydrates on the non-workout day may leave you feeling weak. So, To tackle this problem you can incorporate some complex carbohydrates early in your day like breakfast and lunch, but still try to keep them low.

Now Lets Us Look At What A Typical Indian Diet To Get Ripped Looks Like :

On Workout Days :

Early Morning After Waking Up : Any Fruit, A Scoop Of Whey Protein And A Glass Of Cow Milk. [ Around 350 calories, 34 grams of protein, 30 grams carbs and 10 gram fat ]

Morning Snack Before Lunch : 3 Whole Eggs Omelette. [ Around 220 calories, 18 grams of protein, 18 grams of fat ]

Lunch (This Is Also Your Pre-Workout Meal) : 2 Chapatis (Without Oil), 100 Grams Of Rice. [ Around 286 calories, 9 grams of protein, 61 grams of carbs ]

Post Workout : Any Fruit, A Scoop Of Whey Protein, A Glass Of Cow Milk. [ Around 350 calories, 34 grams of protein, 30 grams carbs and 10 gram fat ]

Dinner : 1 Chapati, 50 Grams Of Rice And 200 Grams Of Chicken. [ Around 350 Calories, 56 grams of protein, 30 grams of carbs and 2 gram fat ]

Total Calories: Approx. 1600 Calories, 150 grams of protein, 150 grams of carbs, 40 grams of fat.

So basically this is how your diet should look like on a workout day. You can tweak it a bit. Example- On some day you can skip the afternoon rice for 100 grams of poha/upma/sheera or any form of Indian breakfast dish in the morning breakfast, just balance out your daily carbs that's all!

You also can make minor changes to this diet according to your daily calorie requirement.

For me, this is perfect as my weight is around 70 kg and 1600 calories are good enough for me to get ripped because guys another thing to be noted is what calories you calculate you can see that is always approximate and never totally accurate as we'll be eating the rice with some daal or the chapatis with some veggies so the total calories should have around +-100/150.

Also, Keep It In Mind That To Lose That Fat You Need To Be In A Calorie Deficit.

On Non-Workout Days :

Early Morning After Waking Up : 15 Almonds, A Scoop Of Whey Protein, A Glass Of Cow Milk. [ Around 420 Calories, 37 grams of protein, 11 gram carbs, 20 grams of fat ]

Morning Snack Before Lunch : 3 Whole Egg Omelette with 50 grams of cabbage/Any Veggie. [ Around 245 calories, 19 grams of protein, 4 grams of carbs, 17 grams of fat ]

Lunch : 250 grams of broccoli/Any Green Veggie/Mix Of Green Veggies like Bell peppers, cabbage, baby corn, spinach, carrots, tomatoes, lettuce etc And 200 grams of chicken or fish. [ Around 350 calories, 56 grams of protein, 12 grams of carbs, 9 grams of fat ]

Evening Snack Before Cardio Session : A Glass Of Cow Milk, A Scoop Of Whey Protein. [ Around 300 calories, 33 grams of protein, 10 grams of carbs, 11 grams of fat ]

Dinner : 250 grams of broccoli/Any Green Veggie/Mix Of Green Veggies like Bell peppers, cabbage, baby corn, spinach, carrots, tomatoes, lettuce etc And 200 grams of chicken or fish. [ Around 350 calories, 56 grams of protein, 12 grams of carbs, 9 grams of fat ]

Total Calories: Approx. 1700 Calories, 200 grams of protein, 50 grams of carbs, 65 grams of fat.

So Basically What I Do Is Follow A Very Simple Diet. On workout days it includes simple and complex carbs, whereas on non-workout days I replace all the simple and complex carbs with fibrous carbs and increase a bit of protein and fat content. Also, those who don't want to or have whey protein can use 8 egg whites in place of it.

Also, Combine this diet with my custom made calisthenics routine to see maximum results, so you'll get a hang of it which will be the workout and non-workout day, cardio day etc. Here is the link: Basic/Beginner Calisthenics Routine To Get Started With

Thank You So Much! I Will Soon Be Posting An Indian Diet To Get Ripped For Vegetarians So Keep Following! Also, Keep Following The Blog For More Articles!

Adios!

Stay Fit! Stay Healthy India!