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Do you think Aamir Khan got his physique in Ghajini by just lifting weights? The answer is NO. When he was lifting weights at the gym he was giving his muscles small microscopic tears from heavy lifting. In order to build the muscle back he followed a strict diet routine which not only supplied constant nutritional support to his body, but also helped him lose fat and increase his muscle mass. Continuing on with the 3 part article on gaining lean muscle and getting the Ghajini physique …It is very important to have a good diet plan. There are a few points to note in order to achieve a desired physique. First key point is that you need to take in more useful calories than you burn. For example, a small bag of potato chips with 200 calories is not the same as eating a fruit or small piece of chicken. The potato chips have empty calories. This means that your body does not get the nutrients it needs to rebuild your muscles after you have broken them down from heavy training. Second, you need to increase your basal metabolic rate and keep it constant through out the day. For example, a normal person eats around 3-4 big meals a day. You get up and eat breakfast, that’s your first spike in the blood glucose levels. The body starts digesting it as soon as you finish eating. Slowly, the metabolic rate slows down until lunch time. That’s where the second spike occurs. The same spikes happen when you eat a snack and eat dinner.
As you will notice that the Basal Metabolic spikes are too volatile in the sense that you have significant highs and lows in your daily life. Here is a simple graph:
So in order to have a constant Basal Metabolic Rate throughout the day, you need to increase your meal frequency and eat foods which have good nutritional value. Here is the Graph if you eat 5-6 small meals during the day:
As you can see there is less volatility, and your BMR remains almost constant. The body is only capable of utilizing so many nutrients at a time. With small meals, there is greater opportunity for nutrient absorption. With the goal of building muscle fast, you need maximum retention of the nutrients necessary to accomplish this goal. Providing the body with a complete protein source at EVERY meal will help your body build lean muscle.
On the other hand, if you only eat 3 square meals a day then the body is more likely to store fat when it is unsure when it will get its next feeding. Your body is incredibly smart and whether or not you plan for the future, IT does. When it becomes used to being fed consistently, to six meals a day, it tends not to worry so much about tomorrow’s need for energy and is therefore less likely to store energy as unsightly fat.
Here is a Sample guide on Meals: for Vegetarians and Non-Vegetarians
Veg: Eggatarians/Jains
- Meal 1: Breakfast: Oatmeal, Juice, Whey Protein Shake or 6 Boiled Eggs or Omelet w/wheat bread
- Meal 2: Mid Morning Snack: Fruit (personal choice), Refried bean on Wheat bread or brown rice
- Meal 3: Lunch: Roti, Dal, Chole, Paneer (cooked/baked very less oil)
- Meal 4: Pre-Workout Snack: Granola bar/ Fruit/bottle of water or Gatorade, Whey Protein Shake.
- Meal 5: Post-Workout: 4 Eggs (Boiled or poached) w/ Wheat bread or your choice of Veg dish with brown rice.
- Meal 6: Bed time snack: Cottage Cheese/ Milk.
Non-Veg:
- Meal 1: 6 eggs (boiled or poached) or Oatmeal/Fruit juice
- Meal 2: Can of fresh tuna or Protein shake/w fruit
- Meal 3: Lunch: One and a half chicken breasts (Subway or Quiznos or Panera)/ ¼ cup Brown rice
- Meal 4: Tuna w/Granola bar, Gatorade
- Meal 5: Dinner: Chicken breast, Turkey, Fish, or your choice or Red meat subzi (cooked in less oil/Baked)
- Meal 6: Cottage Cheese w/Apple/Milk or Protein Shake
While this plan may seem somewhat bland and even sparse compared to a more colorful day of brown bag bologna sandwich and McDonald’s take out dinner; in practice, these meals, spaced two to three hours apart, will not only satisfy any sense of hunger you might usually feel, but will provide you with far more energy than the regular work week diet.
You need at least 1 gram of protein for every pound of bodyweight. To build muscle eating protein from these sources will definitely add muscle:
- Whole Grains (Daal, rajma, lima beans, soybeans)
- Poultry (Chicken, turkey)
- Dairy( Milk, cheese/paneer, yogurt,cottage cheese etc.)
- Fish (Tuna, sardines, salmon, etc)
- Eggs
- Red Meat (beef, lamb, pork)
- Whey
And always remember to drink 5 to 6 bottles of water all through out the day to support growth!!
