Diet Plan for Muscle Gain: Indian Guide for Faster Results
For an effective diet plan for muscle gain, maintain a 300–500 kcal calorie surplus and consume 1.6–2.2g protein per kg bodyweight daily. Structure meals around workouts with carbs before training and protein after. Creatine monohydrate at 3–5g daily improves strength output and recovery. Man Matters Creatine (powder or gummies) provides standard monohydrate dosing for daily use, while Man Matters Shilajit Gummies can complement resistance training for muscle support. Compare dosage, ingredient transparency, and convenience before choosing.
How a Diet Plan for Muscle Gain Actually Works
A proper diet plan for muscle gain isn’t about overeating — it’s about controlled surplus and structured nutrition.
Muscle growth requires:
- +300–500 calories above maintenance
- 1.6–2.2g protein per kg bodyweight
- Progressive overload in training
- Adequate recovery
For a 70kg individual, that means roughly 110–150g protein daily.
Training intensity plays a major role. Creatine monohydrate supports ATP regeneration during high-intensity sets, helping you sustain strength across reps. A daily 3–5g dose is widely studied for improving power output and training volume.
Creatine monohydrate is one of the most studied compounds for increasing strength performance. Higher strength output often translates to better training volume, which supports muscle growth over time.
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Best Diet for Muscle Gain for Indian Men
The best diet for muscle gain is sustainable and built around foods you can eat consistently.
Early Morning
- 5–6 soaked almonds
- 1 banana or apple
- Optional: Shilajit gummies as part of a daily muscle-support routine
Breakfast
- 3–4 eggs OR paneer bhurji
- Oats with milk
- Multigrain toast or roti
Protein: 25–35g
Lunch
- 1 cup rice or 2 rotis
- Dal or rajma
- 150–200g chicken/tofu/soy
- Salad + curd
Protein: 30–40g
Pre-Workout (60–90 mins before)
- Banana + peanut butter
- Light hydration
Post-Workout
- Whey protein
- 3–5g creatine monohydrate
Man Matters Creatine Powder offers measured monohydrate dosing per serving, while Man Matters Creatine Gummies provide a portable alternative for those who prefer not mixing powders.
Dinner
- Grilled chicken/fish or paneer
- Light carbs
- Vegetables
This structure forms a practical muscle gain diet for Indian lifestyles.
Gym Diet Plan for Muscle Gain: Meal Timing Matters
A gym diet plan for muscle gain prioritizes timing:
Before workout: Moderate carbs improve performance.
After workout: Protein + creatine support muscle repair and strength adaptation.
Creatine does not need loading for most individuals. A consistent 3–5g daily intake works effectively over time.
When choosing a supplement, evaluate:
- Creatine form (monohydrate preferred)
- Dose per serving
- Ingredient clarity
- Ease of daily use
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Muscle Gain Diet Plan: 7-Day Rotation
For those searching for a muscle gain diet plan 7 days, rotate protein sources:
Day 1: Eggs + chicken
Day 2: Paneer + soy
Day 3: Fish + dal
Day 4: Chicken + curd
Day 5: Paneer + rajma
Day 6: Eggs + tofu
Day 7: Mixed lean proteins
Keep calories consistent. Keep protein stable. Adjust carbs based on training intensity.
Diet to Lose Fat and Gain Muscle
A diet to lose fat and gain muscle (body recomposition) works best when:
- Deficit stays small (200–300 kcal)
- Protein intake increases toward 2–2.2g/kg
- Strength training remains consistent
Creatine can help maintain strength while in a slight deficit, supporting lean mass retention during fat loss phases.
Common Mistakes That Slow Muscle Growth
- Inconsistent calorie intake
- Protein below 1.5g/kg
- Skipping strength progression
- Ignoring recovery
- Random supplement use without structured training
Muscle growth responds to consistency, not extremes.
Common Mistakes That Stop Muscle Growth
- Not tracking protein intake
- Under-eating calories
- Skipping progressive overload
- Poor sleep
- Expecting supplements alone to work
The best diet for muscle gain is consistent, structured, and sustainable.
Should You Add Creatine or Shilajit?
For healthy adults engaged in resistance training:
- Creatine monohydrate (3–5g daily) is one of the most researched supplements for improving high-intensity performance and training output.
- Shilajit contains fulvic acid and trace minerals that may support muscle function and recovery when combined with proper diet and exercise.
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Man Matters offers creatine in both powder and gummy formats, allowing users to choose based on convenience and preference. Their Shilajit Gummies provide standardized extract dosing in an easy-to-consume form.
Before selecting any supplement, compare:
- Dosage per serving
- Label transparency
- Quality checks
- Suitability for your training routine
Final Takeaway
A structured diet plan for muscle gain includes:
- Controlled calorie surplus
- 1.6–2.2g protein per kg
- Smart carb timing
- Progressive strength training
- Evidence-backed supplementation
When nutrition, training intensity, and recovery align, muscle growth becomes predictable and sustainable.