I want to build strong muscles. Please suggest me a diet plan.

Q. What is the best diet plan to build strong muscles?

Answered by
Sanchari Majumder
and medically reviewed by iCliniq medical review team.
This is a premium question & answer published on Nov 17, 2023

Hello doctor,

I want to build strong muscles. Please suggest me a diet plan for the same.

Kindly help.



Welcome to icliniq.com.

According to your height, your weight is normal and also BMI is normal.

Firstly you should check your thyroid and stress levels.

Daily exercise with a proper diet will help you in achieving your weight with fitness. I will give you a diet chart. Alternative foods are also mentioned.

  1. Early morning (7 am) - 3 to 4 soaked almonds or sprouts.
  2. Breakfast (8.30 am) - Brown bread (2 pieces ), 3 boiled eggs (without yolk), or roti with milk (2 pieces), or 2 bread and peanut butter.
  3. Midmorning (11 am) - Fruit juice specially pineapple or banana milkshake 1 glass or any fruit juice.
  4. Lunch (1.30 pm) - Rice 2 cups, veg curry, 1 egg or chicken curry, 1 bowl salad, sour curd 1/2 cup.
  5. Evening snacks (5.30 pm) - Veg or chicken stew or semolina porridge 1 bowl.
  6. Dinner (8.30 to 9 pm) - Roti or rice 1 cup, and paneer curry 1 bowl.

I suggest you to follow a few instructions mentioned below.

  1. Do exercise like strength training, or yoga.
  2. Avoid stress and alcohol.
  3. Take plenty of water (10 glasses a day).
  4. You should eat more food at each meal by forcing.
  5. Before taking a meal you can walk for some time as it helps to you feel hungrier.
  6. Sleep at least 7 to 8 hours per day.
  7. You can eat chocolate, pastry, cake, chips, butter, ghee, and paratha.

After that, if your weight cannot gain you should take a whey protein supplement. Nutrigain is also good. Nutrigain is a protein supplement used to gain weight. There is no side effect if you take prescribed doses with workout or exercise. The taken amount depends on your body weight and body type. Only taking supplements with no exercise can cause the following problems.

  1. Digestive problem.
  2. May decrease liver function.
  3. May cause muscle damage.
  4. Sexual problems like decreased sex desire, and premature ejaculation.
  5. Hormonal problems like anxiety, depression, and stress.
  6. May increase blood sugar.
  7. Prolonged use can cause side effects. If you achieve your desired weight it should stop gradually like half a teaspoon daily. Also, it is important to take good diet and exercise.

If you have no other health problems and you are physically fit then you do not have to be tensed about your weight. It is better to avoid taking any supplements for gaining weight. Young people are always dissatisfied with their height, and weight.

  1. Do not compare yourself with others by body weight or height.
  2. Aim for strength and fitness.
  3. Be satisfied and confident about your looks
  4. Continue with your good diet and exercise and over a period of time your body will change.

Kindly remember gaining weight is a time taking process. So do not expect any result within a fortnight.

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