Hello Friends!
Welcome to Fit Tuber.
In this video, I am going to share a muscle
building diet plan for students who are living
in hostel or PG.
Now, I have been living away from my home
for over 11 years now.
And in these 11 years, I have lived in various
hostels and PGs.
So I assure that all the meals that we are
going to discuss today are very much practical
in hostel or PG life.
Moreover, I completely understand that in
student life, we do not have a lot of money
to spend on diet.
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Taking this into consideration, this diet
plan is very low in budget yet it is perfect
for muscle building.
I will share with you the cost breakup of
each meal and at the end of this video, we
will calculate the monthly budget.
So, without any further delay, let’s get
started.
The first meal of the day is breakfast.
Now, when I was in hostel for breakfast we
used to get aloo puri, bhature chhole, paranthas,
dosas and all that oily stuff.
I would suggest you to avoid it.
Along with this I am quite sure that you would
be getting one glass of milk.
So, we will be using this milk to make a well
balanced and a tasty oatmeal.
We will take 60 grams of natural oats.
I’m using quaker oats here.
And we will add this one glass of hot milk
into it.
We will allow it rest for just a few minutes
so that the oats get cooked in steam.
Then we will add 10-12 almonds for healthy
fats, 1 teaspoon of flaxseeds for omega 3
and one banana as it is an excellent source
of potassium and natural sugar.
You can also add some other fruit of your
choice.
Along with this oatmeal, we will have two
boiled eggs with yolk.
Now, there would quite a few maggi lovers
in your PG or hostel.
So you can borrow electric kettle from them
to boil eggs.
If you can’t find electric kettle, you can
even consider buying it.
It’s a good investment when living in hostel.
You can even convince someone in the hostel
mess to boil eggs for you.
It is heavy, well balanced and a perfect meal
for muscle building.
This meal will cost you 30-35 Rs.
It is a great start for the day.
Let me show you it’s cost breakdown, it’s
macro breakdown and then we will come to the next meal
The next meal of the day is snack.
Now, this is that point of the time, when
you are busy attending classes and you would
want to have something which is very easy
to carry.
So, I would suggest you to have 50 grams of
bhuna chana along with one handful of unsalted
roasted peanuts.
These are two things which are very easily
available in the Indian market.
Together, they form a great combination of
complex carbohydrates, protein and healthy
fats.
Whenever we go to the hostel mess, the table
is set in such a way that there is rice, chapati,
dal, curry, curd and salad.
Eating in a hostel mess is all about making
the smart choices.
First of all, you should never miss out on
salad.
It is a great way to get the essential vitamins
and minerals.
Now, choosing a carbohydrate source is very
important.
Instead of having a simple carbohydrate like
white rice, have whole wheat chapatis which
is a complex carbohydrates.
And also if there is curd, you should definitely
take it.
Then, instead of having that oily good for
nothing curry, have dal.
You can have little bit of curry for taste,
there is no harm in it.
Now, the protein in this curry is still missing.
So, I would suggest you to add 4 egg whites
in curry or dal itself.
It is a great way of overcoming the bland
taste of egg whites and you can make any curry
protein rich.
If you are a vegetarian, instead of using
4 egg whites you can use 100 grams of paneer
or tofu.
So, this is how you can have healthy high
protein lunch in hostel.
The next meal of the day is pre workout meal.
Now, for pre workout meal we need a lot of
carbohydrates so that we stay energised throughout
the workout.
And also, a little bit of protein.
So, I will give you three options.
You take your pick.
First is what I used to do when I was in hostel.
I used to take a handful of black chana and
soak it overnight.
The next day, they are ready to eat.
Though they are not very tasty but they serve
as a great pre workout meal.
Second option could be 100 grams of roasted
chana.
It is very tasty and again it is perfect for
pre workout meal.
Third option is banana peanut butter sandwich.
Take two slices of whole wheat bread.
Spread one tablespoon of peanut butter and
one banana into it.
Even though I am not a big fan of whole wheat
bread but considering the lack of options
in hostel, it is fine.
So, the next meal of the day is very important
meal which is post workout meal.
Post workout meal is one of the most important
meals of the day.
I would suggest you to have 6 egg whites along
with two bananas.
Egg whites because it is a fast digesting
lean source of protein.
And bananas help replenish the glycogen and
prevent muscle soreness.
Now, if you can afford, you can replace egg
whites with whey protein.
In that case, you can have 1 scoop of whey
protein in water along with two bananas.
Whey protein is one of the fastest digesting
proteins.
It is safe and is also a great option for
vegetarians.
Overall, if you want great results, make sure
to provide your body with proper nutrition
post workout.
For dinner, when we go to the mess, we see
that the food options on the table are similar
to the way they were in lunch.
Again, the trick is to choose the best and
leave the rest.
For protein, we would be using 100 grams of
paneer.
Not only because we have already eaten a lot
of egg whites but also because paneer is a
slow digesting protein and is ideal to be
consumed in dinner.
Coming up is the last meal of the day, before
bed meal.
Before bed meal is very important specially
living in hostels because we don’t have
this habit of sleeping early.
So, here I have 1 handful of unsalted roasted
peanuts and 500 ml of low fat milk.
Both are slow digesting and will provide you
nutrients throughout the night.
It is much better than depending on maggi.
So friends, I hope you found this video helpful.
Well, if you did, please do give it a thumbs
up and also please do remember to subscribe
to my channel.
My name is Vivek, I thank you so much for
watching.
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