I was skinny and worked out(3 days a week) and ate a lot, became fat and then came back in shape(but bulged out tummy, I don't know how I shrinked, but left gym and hence a change in meal plan) , i.e. not skinny, but not a big beast either. I started gym again(now 5 days a week) and below, I am sharing my meal plan , Please suggest alternatives if any

  • 7:00 AM wake up

  • 8:00 AM 50 gms of cheese

  • 8:45 AM Prauntha (fried wheat chapati with stuffed potato and onion)

  • 11:00 AM banana shake and a patty

  • 1:00 PM Gym

  • 2:15 PM Protein Shake

  • 3:30 PM Banana shake

  • 5:00 PM some random food

  • 6:30 PM glass of Mix juice

  • 7:30 PM Street food (chicken burger)

  • 9:00 PM wheat chapatis

    I want stamina, I want strength, I want to look big.

Even half of the following image will do for me,

enter image description here

and I am like this right now, with a little tummy hanging out,

enter image description here

  • "I want to look big" Look big meaning? Look big like Olympic athletes or like Mr. Olympia competitors? – PravinCG Jul 28 '17 at 5:17
  • @PravinCG No , I am not that tall, just 5'5. i wanted to be muscular, ripped, my T-shirt must be wrapped around my muscles and chest broad, like the Captain America guy – Anonymous Jul 28 '17 at 5:53
  • A lot of sugar/carbs calories in your diet. – Eric Jul 28 '17 at 6:40
  • What you are describing requires a multi-year plan with an enormous amount of variables. No one can give you a specific answer to that. Why don't you set yourself a more attainable goal that you can define SMART? Like a weight/fat percentage/waist circumference goal? Or a strength goal? Or something like 'add half an inch to biceps without gaining fat'. – Dennis Haarbrink Jul 28 '17 at 7:14
  • 3
    Voting to close as the question is too broad. Other than that, hire a personal trainer who can sort out your diet and routine. Do what he says exactly and commit to it 100% for 2 years, then come back and ask more specific questions – Dark Hippo Jul 28 '17 at 8:02

Start with either StrongLifts 5x5 or Starting strength for linear progression. Every session/week you need to progressively overload thereby increasing the strength and it is quantifiable progress that you can measure.

Highly recommend to start with just the barbell (45 pounds in case of olympic bar) and then add weights to it progressively. The lighter load initially will help you perfect the form and also condition your body for strength gain in the coming weeks and months.

The above done for a period of 6-12 months will make you strong and help you move 1.5x-2.0x weight which should be a very respectable goal.

As far as meal plan is concerned, it looks okie to me.

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