FULL DAY OF EATING | Calisthenics for Intermediate | Diet Plan | MuscleBlaze | Rajan Sharma |

Check out this exclusive video revealing the diet for fitness freaks who are at the intermediate level. This video by Rajan Sharma explains the daily dietary intake for people at the intermediate level.
The macro nutrients or the macros consist of protein, carbs and fats. If you are to take out calories from theses sources then 1g of protein and carbs each gives you 4 calories whereas 1g of fat has 9 calories. This justifies the claim that if you want to lose weight you should consume lesser fat content.
Your muscle comprises of various elements. If we are to breakdown the muscle components then 1kg of muscle contains 700g of water, I.e. 70-75% of muscles have water content. 200g is protein and 50-60g is fats. The remaining part comprises of vitamins and minerals.
To build lean muscle mass and achieve your fitness goal it is very important for you to increase your daily protein intake. Including more protein in your diet is going to benefit you.
To increase your daily protein intake you can consume protein smoothie in you breakfast. You can add any protein powder of your choice and can mix it up with peanut butter. Try not to add sugar to avoid consuming fats and extra calories. Usually peanut butter and protein supplements contain a certain sweetness in them.
Mix everything with milk, blend and consume. A protein smoothie combined with peanut butter gives you instant high protein.
We all by now know the significance of protein for the muscles. But solely protein is not sufficient for you. Since you are now at the intermediate level, your workout intensity has increased and so has your muscle size. You need even more energy to keep yourself going and this energy you will obtain from carbs.
Consume sweet potato as it makes for an excellent source of carbs before workout. You will get the energy required to burn more calories. BCAA during workout gives you instant energy and faster muscle recovery. It also helps in enhancing your performance.
BCAAs are the Branched Chain Amino Acids which are very essential for your body but your body is not capable of producing it on its own.
An average gym goer’s protein requirement is 1g of per kg body weight. Now that you are leveling up and are of an intermediate level, consume 1.2-1.5g of protein. Carbs should constitute 50% of your daily calorie intake so that you don’t run out of energy.
Whole foods are your best friend. Consume whole grains like wheat, ragi, jawaar, bajra in order to enhance your performance. Don’t miss out on fruits. Fruits are a great source of various vitamins and they are also rich in fiber. A bowl of fruit is very essential to keep you hydrated. Fruits and vegetables should be a part of your daily diet.
When we talk about hydrating yourself, nothing can beat water. Keeping yourself well hydrated is very important. Increase your water intake. Don’t let your body feel the thirst. Drink at least 4 liters of water per day.
Eating healthy is very important and still becoming a great challenge for all of us given our busy schedules and hectic lifestyle. But unhealthy eating and snacking is not the option and nor the excuse. If taking the daily required protein is difficult for you because of your busy life, switch to protein supplements.
Protein and BCAA supplements help in meeting your daily nutritional requirements. It also prevents muscle breakdown. What you need to remember is to eat healthy. Stay away from processed food. Even if you want to have a cheat day, go for a single cheat meal and not an entire day eating junk or processed food. This will help you stick to your fitness routine. Eating healthy is as important as working out properly.
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