Muscle Building Diet | Full Day of Eating | Yatinder Singh

Muscle Building Diet | Full Day of Eating | Yatinder Singh

Welcome back to another video
The topic for todays’ video is ‘full day diet plan for muscle building’ In this video I will be sharing all the meals you should be eating throughout the day for muscle building Including breakfast, lunch, dinner and pre-post workout meals Lets’ start our video First we will talk about how you should begin your day Many people drink lukewarm water in the morning which is a good thing But here I am adding 1 tsp sugar and 2 pinches of salt The reason for this is that it will keep your muscles hydrated throughout the day and along with that it will improve your digestive system Along with this you can eat handful of almonds and walnuts And after 30 minutes to 1 hour you can have your breakfast Firstly I would like to inform you all that I am no nutritionist But I do have an experience of 20 years and accordingly I can suggest what to eat for meals during the day if you are looking to put on some muscle First meal of the day is breakfast In this you can eat white oats I have taken 40 gm white oats here, boiled in plain water and I have added salt and cinnamon to it Second item is sapota (chikoo), do eat it in your breakfast For protein source we are eating 8 eggs here in which 2 are whole and 6 are egg whites only Along with this you can eat a sandwich made with brown bread and the filling inside is made of approx. 100 grams mashed potato This is a complete meal inclusive of protein, complex carbohydrates and fats This will help you stay energetic throughout the day 2-2.5 hours after your breakfast you should eat a post breakfast meal One thing you need to keep in mind is that in the name of caloric surplus you cannot eat anything and everything You need to keep the quality and quantity in check And keep these things in mind I have given options for post breakfast meal and these are Chickpeas (safed chole) which have been soaked overnight then boiled in a pressure cooker, approx. quantity is 150 gm 150 gram of paneer We will mix these two in a bowl and add some chaat masala for taste On top of it I will add 5ml of flaxseed oil to it You can add some chopped onions and tomatoes to it as well I will also eat an apple here and with this it becomes a healthy option for midday snack After this I will proceed towards my lunch In lunch you can eat 250gm of chicken This has been prepared in a gravy consisting of tomatoes and onions This is chicken breast Along with this eat 200gm of white rice A lot of people prefer brown rice as well, you can eat that too but I eat white rice as it is easy to digest Take 1 bowl of moong dal and 1 quarter plate of salad along with it for sure Because it is a muscle building diet you need to maintain protein and carbs balance properly If you want to know the calorie calculation, it is very simple too 50% of your calories should come from carbohydrates, 35% of calories should be from proteins and 15% calories should come from fat Now let us move towards our next meal which is pre-workout meal It is a very important meal and for this you can eat 1 bowl of curd, add approx. 150gm of boiled potatoes to it I will add some salt to it for taste and mix it well Along with this I will eat 6 boiled egg whites as my protein source This is a great meal for pre-workout but you need to make sure that you eat it at least 2 hours before your workout Because only then it will digest properly and can provide you energy for your workout After workout we will eat our post workout meal In which the first thing you need to consume is whey protein in 200ml of water You can take either isolate or concentrate according to your preference Along with that you can eat 250gm of sweet potato and 1 banana If you can carry this meal with you to the gym, well and good Because you need to eat this meal within 15-20 minutes after your workout Only then the muscle breakdown which happens during the workout can start repairing 1 hour after your workout you will do your omega meal A lot of you might be wondering what an omega meal is In this meal you will consume good fat 5 ml of MCT oil, 2 gm of fish oil and 2 gm CLA As you need to intake 15% of your calories from fat, to fulfil the daily requirement I have added this meal here 1.5 hours after your omega meal you should eat the last meal of the day i.e. dinner In this you can eat 250gm chicken but if you want to eat fish you can eat that too For carbs you can eat 3 rotis Along with this you need to take 1 bowl of green veggies Here I am using bottle gourd and beans but you can eat any other gree veggies as well This is my complete meal micro and macronutrients which will help you a lot for muscle building But eat this meal 2 hours before going to sleep so that it digests properly With this all our meals for muscle building are complete This was our video for today And in this video I have shared with you all what to eat, when to eat And what is the importance of each meal if you want to build muscle Along with this just keep two things in check First, how is your training? This means that how much do you exercise weekly and what is the level of your focus Second, make sure your sleep pattern is good A lot of people sleep for very few hours due to which they are unable to gain muscle I hope you all liked the video If you enjoyed it please press the like button Share this video with your friends and family because knowledge should be spread amongst everyone I will keep bring more such informational videos for you all And will try to bring my best of knowledge for you all Till then, do subscribe to our channel Share the video Take care



  • Horaira Azmi

    Sir Shugar and salt se fat badhta hai so muscle building se zyada to fat building ho sakta hai ?

  • Mahen Batra

    I think I need to buy a weighing machine. I eat full plate of rice and I think it's just 200-250gm.

  • Guddu Maniyar

    Sar itna time aur itna paisa West ham kaise kar sakte yaar yah sab humse Nahin Hona koi aasan tric dikhao



  • Amir Khan

    Itna khhayen kese lekin.

  • Soumit Das

    Can you please quote the meal timings too.

  • Shehbaz Hussain

    Yatinder bhai.. I think ye meals contest prepration waloun k liye he.. Hum sab k liye itna khana aur phir osko digest krna itna asan nahi he.. Bhai koi halka phulka diet plan bata do.. Office going logo k liye.. Jo sirf fitness k liye exercise krty hein..
    Love from Pakistan

  • Killspree Gaming

    Sir my fish oils fook in matte yellow colour is it safe to consume?

  • Shalu Ansari

    Thanks Sir

  • Manish Sharma

    Good video
    Bhai aap full week schedule pe video banao jisme aap humko ye batana ki kon kon se din gym me kon kon si excercise karni chahiye


    Sir morning workout ka diet plan banauna please..
    Sab ko samko workout diet plan he banatey he

  • Dr. Anupam Chakraborty

    Steroid ke upar aapka ek experience video baniayay।

  • Ruby Sharma

    Thank uh so much sir 😌🙏

  • Mr. Abhishek Yadav

    Sir middle family ke ladko k liye bhi kuch video banaiye kam budget me 🙏

  • viren sangwan

    मुर्गी फार्म म रहन लाग जाऊ डाइट म ज्यादा तो अण्डे ओर चिकन खाना है🤣🤣🤣

  • Vakendra Pragya

    Sir, you are the great!
    Love you sir.

  • perfect fitness

    Bhai Kamal ho aap par ek bat dhaya rakha karo aap Hindi mein bhi thoda sa bola karo

  • Akash Chandra

    Sr me bareilly se ho aap ka bahut bada fan ho sr kal one photo please

  • Akash Chandra

    Kal aap bareilly aa rahe jai aap ka bareilly me aap ka bahut bahut suaagat

  • Sk Omaruddin

    It's Great But.. No Money Sir.. Tnxx 😔

  • waseem khan

    Tnx alot sir watching from PakistaN love ur knowledge plzz make 1 video for bicep growth and for chest In size tnkew so much ..umeed hay Kay zaroor video bnaege

  • Sushil K

    Sir mera wheat 47 kg me abhi 1maina se gym jarahn me kb se protein khapaunga

  • basant kumar

    Bahot acchi jankari di apne..thanks

  • jeevan jeeva

    Thanks a lot sir for giving good way to make perfect bodybuilding 🥰🥰😍😍😘😘😘

  • yashpal jadhav

    Sir aapne Milk add kyu nahi kiaa

  • Mandana Rostam


  • Mandana Rostam


  • Mandana Rostam

    Important to eat full meals

  • Mandana Rostam


  • Mandana Rostam


  • Mandana Rostam


  • Srujan Gawande

    Sir ye diet k bugget kiti na hai monthly

  • harishchandra nayak

    Thank u sir

  • Lakhan Maheshwari

    I dont know but i think i listen back-baak
    Fat – faat😅

  • sunny parcha

    Jo mrng mai gym jaye uske liye kaise hoga

  • Mohan Raj

    Sir beginners can take creatine monohydrate

  • vaibhav raj

    Thank you sir, love you a lot😘

  • कृष्णा pandey 🙏

    जतिंदर सर हम यह जानना चाहते हैं कि जिम करने के बाद कितने मिनट बाद अंडे या दूध या अकेला कितने समय के बाद लेना चाहिए

  • Sunil Mastan

    Office jaane wale kaise Karne itna meal

  • Aman Bhadouriya

    Gaand fat jygi ek din m itna khaa liya toh

  • Nirmal Purohit

    Sir aap vegetarian logo ke liye bhi full day diet plan batadijiye kyoki ham vegetarian logo ko bahoot problem hoti hai ki kya khana cahiye kya nahi plz plz plz sir … itni si help kardijiye .

  • Raz Khan

    Brother Express Super, boss please Just help me, weight loss video Please video.!! me Bangladeshi

  • Chauhan Jayesh

    Sir please fat loss ke liye pure week me kon konsa body workout Karna he us par video banye aur sathme pure din ka dite plan bhi

  • Girish Deshmukh

    Sir, belly fat reduce krne ke liye bhi ek video bnaye jisme workout and diet bataye..🙏

  • Nirikshan Thakur

    Sir paisa bahut jyada jaata hai…😢😢

  • Rahul Yadav

    Very nice 👌👌👌👌👌👌👌

  • Shashank Kumar

    Please make videos on vegetarian diet plan for fat lose

  • Shashank Kumar

    Please make videos on vegetarian diet plan for fat lose without supplement

  • Shashank Kumar

    Please make videos on full day diet plan for fat lose without supplement without egg

  • Sulaiman Lalani

    great content but in sab chizo k lie mujhe apni job chorni paregi q k khana banana khud k lie itna asaan nhi, but thx to my mom for what i wish for which i need to muscle building diet which is good enough but not much


    I am a runner but not proffesional, can i follow this diet?

  • Dhananjay Sawai

    It's unaffordable and impractical in terms of time, money and preparation.
    Basically it's for professionals and it's not at all useful for almost 95% croud who is watching it.

  • Peter pan

    Sir plz visit We r stupid channel you will also learn very new things

  • Jack makwana Jigar

    Thanks sir

  • prashant production

    Bc m etna 4din khata hu

  • chandrashekara jevaragi

    Sir ,ye monthly ek din me karnaa hai kya

  • sahil khan

    Itna zyad kese kayengay??? Sir weight loss and muscle building k liye diet video banao.

  • Ateeq Ahmad

    Sir jo subah gym jaate hai unke liye bhi full day diet for weight gain ki video banaye plz

  • Farman Raza

    Great sir next video bhi muscle building pe laker Aana

  • RaHul YaDav

    Sir fat loss ki video batayo


    Sir itna khaunga digest kaise karunga?

  • The virat Gupta show

    Vegetarian ke lie nai btaya🥺🥺


    Super food method sr

  • Ali khan

    Jo affort nhi kar sakta like thoko

  • Shubham Sharma

    Sir m morning and evening gym jata hu
    Mujhe full day diet plan kaisa rakhna chahiye

  • satendra gurjar

    Bahut acchi dait h me followe kr rha hu apko mujme kafi improvement sir thank u so much

  • tarzen harish


  • Akram Khan

    Sir yeh timing bhi thoda bata dijiye, ke pre breakfast kitne baje lena hai, pre lunch aur lunch kis time, aur ne exercise dinner ke baad hi kar sakta hun kyuki meri job timing hi aisi hai ke raat ko hi time mil pata hai

  • shakti banna

    Sir सप्लीमेंट कोनसा ले
    Please tell me

  • Gurpreet Singh peeti

    Think you sar g

  • Kartikeya Awasthi

    #Yatindersingh Sir if non veg me chicken ki jgah kch or le sktey h lunch me..???

  • Avon Sidhu

    Thx bro

  • kapil pandit

    without suplyment can we win any competition?

  • samson santhosh

    Very good teacher

  • samson santhosh

    Master Please shows your 7 poss and best frond poss

  • Beast TV

    Bhi itna kuch khana kesy hy…

  • asif dalmau11963

    Itni mahgi diet me to garib aadmi ki gand fat jayegi

  • Prashant Bhaskar

    Sir please make video on people who is working professional having 9 to 5 job and willing to have good diet and want to gain muscles. I really appreciate the information provided by you .

  • Siddharth yadav

    Thank you so much Guruji
    You are very humble and Inteligente bodybuilder who provide all his knowledge to the people who is looking his career in bodybuilding in free of cost 🙏🙏🙏🙏

  • Tahir Arshad

    good motivation

  • Govind Gujjar

    Thanks so much sar

  • Govind Kumar

    Sir protine diet ke bare me bta sakte h pls 9958668239

  • manchlot hunegawe

    I have one of your pics on my 2020 vision board in my journal.

  • Vivek Paul

    Probably the best video I saw. I am trying to just eat healthy and this gives me a good idea of it. Thanks for it.

  • ilyas khan

    Sir dusra kuch kaam kare ya only body building

  • Tusharti Mahawarma

    Sir right side chest grow n hori kyaa kre bata dijiye plzzzz

  • Manas Ranjan

    Sir fat loss diet v banaiye

  • Riyaj Khichi

    isme kul kharcha kitna hoga ye bhu bata do

  • Vikrant patil

    The diet is not practical at all for most of the people( working individuals),we dont even have that much time to prepare the meals.

  • Vikram Hans

    Sir sorry but hum to Abs ke lea. 0zero khana kha Rahe hai je to bohat jyada hai musal bane ja na bane but six abs nahi banege plz abs ko sath lekar chale …koi dite bathe ke abs be ban jay or musal be plz Reply jarur kardeo Yatinder ji

  • Y so serious channel

    Tell me the timing of food

  • Sk Suraj

    Sir Patang kaun sa Achcha hai

  • kishor kamble

    Sir nutrela soya chunks se body ban sakti hai kya nahi

  • kishor kamble

    Gym jane se pahile 30g kha le ta hu or gym karne ke baad 50g kha le ta hu

  • Ashutosh Chatterjee

    Good presentation with proper division of carbs and protein intake in every meal but Could have been much better if you'd also mention the macros intake in every meal. (protein, carbs and fats) and overall macros intake at the end of the day! In my opinion, this meal is good to go for someone with 5'10'' height and around 75-80kgs weight. But if the same meal is consumed by a person who weighs around 55-60kgs and 5'3" tall, it will be surplus of calorie hence resulting into too much fats. I'm not criticizing you. I respect you and love your videos but just these changes could help many. Thanks ^^

  • Asif Shaikh

    Thanks yatendra

  • Bharat jangra #fitness

    GD information sir 🙏🙏

  • Rai Babar

    I salute u sir .me from faisalabad Punjab Pakistan

  • Rohit Rathor

    Hello sir fish capsul ko khane ke pehle or bad me milk egg chicken mutton kitni der bad kha sakte hai?


    Sir mai sakahari hu. meri ap se anurodh hai ki mera margdarshan kare

  • Your email address will not be published. Required fields are marked *