FREE BULKING DIET PLAN 🔥 - Full Day Of Eating For “Muscle Gain” (GAIN 10 KILOS!)

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Hey guys, In today’s video I have shared a free weight gain bulking diet plan to gain 10 kilos. This video has various diet/meal option for you to start the muscle gaining diet plan. Hope y’all like this one, cheers 🥂

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[Tharunkumar_]

FITX120 is a gamified fitness program dedicated to transforming 10 Lakh people to become their fittest version thus making us one of the fittest states of India.

Contact : 81240 62117, 98400 93351

[osdijbh]

[Break-Fast]
Option 1:
3 bananas with milk -->
Calories: 510
protein : 12g
Fats : 11g
carbs : 87.7g

Option 2:
4 whole wheat breads
2 tbsp peanut butter
2 Amul cheese slice-->
Calories: 516
protein : 22g
Fats : 26.5g
carbs : 50.3g

Option 3:
35g peanut
1 apple
50g Dates-->
Calories: 489
protein : 10g
Fats : 18.5g
carbs : 73.5g

Option 4:
40g oats
200g milk
1 banana
1 tsp Honey--> More or less same as option1

[Lunch]
Option 5:
250g cooked rice
200g sambar
100g cooked chicken
150 cucumber-->
Calories: 521
protein : 38.3g
Fats : 5.6g
carbs : 80.8g

Option 6:
250g cooked rice
200g curd
100g soya chunks
150 cucumber-->
Calories: 506
protein : 30.5g
Fats : 9.1g
carbs : 76.8g

[Snack]
Option 7:
200g boiled Channa
1tsp coconut oil
1/2 onion, green chili, salt, pepper, tomato, 1/2 cucumber-->
Calories: 509
protein : 16.5g
Fats : 6.9g
carbs : 85.9g

Option 8:
300g boiled sweet potato
1.5tsp coconut oil
1/2 onion, green chili, salt, pepper, tomato, 1/2 cucumber-->
Calories: 473
protein : 7.1g
Fats : 21.1g
carbs : 64.9g

[Dinner]
Option 9:
3 chapatis
3 whole eggs burji-->
Calories: 488
protein : 28g
Fats : 17.2g
carbs : 53.7g

Option 10:
3 chapatis
3 whole paneer burji-->
Calories: 488
protein : 28g
Fats : 17.2g
carbs : 53.7g

[rathishtheman]

For Bulking I once used :
Before workout
1. 25 - 30 grms oora vach black channa
2. whole eggs - 3
3. A red banana or any medium sized banana
4. Sprouted paasi payaru (raw)
5. Black coffee without sugar
After workout
1. A shake (immediately)
|_ 1 banana + 50 to 75 grms peanuts +300 ml milk + A spoon of butter + A spoon of honey
2. Sometimes Kezhvaragu + kambu koozh

Use sea foods atleast 4 days per week
Any keerai daily but not same for all days (murungai keerai must once atleast per week)
Foods may vary as per options

[preciousvalias]

Bulking | Cutting
* Rule 1 | *Rule 1
Eat more calories | Eat only
+ Sufficient level | maintanence
of protein | calories +
*Rule 2 | sufficient
Workout with | level of
increased weight | protein.
per week + drink | *Rule 2
plenty of H2O. | Workout with
| more reps and
| sets+ drink
| plenty of H2O
*Rule 3. (for both cutting and bulking)
Consistency and self-respect 😈💥
This is my success plan 🤗

[arunagirivlogs]

My Diet Plan 2500 Cal Approx
Early Morning - Milk With Honey
Breakfast - Rice With Vegetables/Eggs
Snacks - Wheat Bread 4 with Peanut Butter
Lunch - Rice With Eggs
Evng Snacks - Peanuts 100g
Dinner - Oats Banana Shake / Rice with Soya...

[beginnergainsbala]

Mistake note :
Option 5
250g cooked rice 320cal
*100g curd 100cal
*25g soya chunks 86cal
= 506 calories
30g protein
Sometimes mistakes do happen

[Absbhsjsm]

Weight gain rules
1.you'll always be full(eat more food)
2.resistant training must(weight training, body weight training)
3.eat meals 5 days per day
4.track your body weight & adjust diet (gain 0.5kg weekly)
5.keep it super simple
Goal :hit calories everyday
Diet macros (50 % carbs 20, protein, 30 %fats (bulking diet)
(use home cooked carbs
/spent for protein food
/eat small fruit & vegetables
/nut, oil for fat source
Thier is no magic diet chart(just hit your calories with decent amount protein)

[sivasj]

my diet plan mrn: oats 100 gm, 2 banana, milk 100 ml and dry nuts 50 gm snk: b bread 2. Or eggs 3... lunch: c rice 400+ gm, chicken breast 100+.... eve snk: peanut 100 gm milk 100 ml.... dinner:c.rice 400+ chicken 100+

[s.dheerejsrini]

One of the good bulking meal dinner is
3 eggs
50gm panner
1 cheese slice
Half onion
Salt pepper
1tbsp butter
So we have high calorie cheese omelet

[sarveshwarsharma]

All hail
Paathi content na meethi editor vera level 🤣🤣

[blackwhiye]

My gym owner sonaru YouTube laa fitness videos pathaa tharun kumar video mattum parunganuu suggest panaru he is best ever fitness tuber

[panaiyappanarunachalam]

My Bulking Diet without whey protein : )
For Protein shake :
Milk 250 ml
Oats 100g
Peanuts 100 grams
Banana 100grams
[ Proteins 48.6 ]
[ Kcal 1225 ]

Chicken 100 grams per day (22grams p)
Rice 350 grams per day (7.4 grams p)
Potato 100 grams per day (1.6 p)
[ Proteins 31 ]
[ Kcal 556 ]

3 whole egg and 1 egg white (20 grams p)
Rice 350 grams per day (7.4 grams p)
Potato 100 grams per day (1.6 p)
[ Proteins 29 ]
[ Kcal 647 ]

Brown bread 6 slices (13.2 grams p)

In one day :
Kcal 2828
Protein 121.8
Fat 76

[mrchiku]

Mrng pre workout : 2 brown bread 2egg rosted and coffee 1 cup, almond 4 cashew 4 dry grapes 4
Pre workout and breakfast :3chappathi, 50 gram soya chunks
Lunch: 70 gram rice, 30 gram curd
Evening snacks: black coffee, 2 wheat biscuit
Dinner: 2 chapatti, 100 gram chicken

[kirupashankart.g]

Bro next weight loss diet plan podunga bro 🙏🙏

[HUNTER-bkml]

Thanks a lot brotha! I'm also 48kg now, as you were before. So I'm gonna try this from tomorrow and will definitely inform you if this works. Thanks bro!👍🏻❤️

[FlexWithRaihan]

Try Alpino's muesli, It's a wholesome delight that's ready to enjoy
straight out of the pack. It is truly one of the best muesli options
available!

[soundarg]

Speak about Heart attack while workout in Gym .. Recently the count is increasing. One of my brother said they conducted survey that count is 52. Please speak it will be useful for many. Hope u will.

[beastcr]

Bulking diet
1st meal - 3 dates, 3 chappathi, 4 whole eggs, carrot juice
2nd meal- cane juice, 200g chicken breast, 150g pasta
protein shake after workout
3rd meal : fruit salad, curd, flax seeds

[Thalapathymagesh]

Bro nee vera mari...ellarum diet follow pananum video poduringa paru semaa❤️Nan unga video ellathaiyum pathurukan🔥Ellamae impressive and motivate

[srivathsanarunachalam]

thank you for posting this vid, i was literally thinking about this for the past 3 days and was trying to do something about it
my boards are going on and my bodyweight and health are at an all time low so this is very helpful