The Ultimate ‘Done For You’ Bodybuilding Regime (INDIAN)

May 17, 2010 by  
Filed under The Fitness Bug

Hello Stayfitbuggers

Let me re-introduce this site to you.

”Innovative ways to build muscle and take them to the next level”

I’ve described how to do this in numerous articles on the site. Namely,

Shock Body Exercise Variations

How To Build Muscle Mass With A High Metabolism?

The Only Way To Train Is To Train Insane

But today I’m going to introduce something different to you. Something that will make the process of bodybuilding that little bit more fun… In the kitchen.

I’m bringing back Killer Foods for Fitness.

But this time I’m doing things a little different.

I’m going to introduce a full bodybuilding daily regime. That is… workouts, exercises, culture specific meals for the entire day.

The Plan

  1. Pre workout meal/ Post workout meals ( Culture specific). Meaning that each of these articles will contain a meal plan based on the food from a specific culture, for that day only.
  2. Workout Routine

You can stick any workout routine in here. Just make sure you construct a workout based on your own bodybuilding map. If you don’t know how to do that, then make sure you grab this ebook to learn how!

Make sure you do! If you really are serious about building muscle of course :).

Just apply the train insane/ shock body principles to that workout.

Todays Theme = INDIAN!

The Pre workout Meal

Dhal Curry with Basmati Rice and Chicken

The 3 things your pre workout meal needs to contain.

  • Protein
  • Carbs
  • Fat

You’ll need a gut full of these to ensure that you have enough energy to get you through the workout. Especially a Stay-Fit Bug Workout! However, you’ll want to lay off the fats a little as that will make it harder for you to digest the proteins and carbs.

The Types of Foods

  • Whole meal bread/rolls
  • Potatoes
  • Yogurt
  • Brown rice
  • Whole meal pasta
  • Wholegrain cereals
  • Oatmeal

The Meal

The Dhal Curry may not look too appetizing, but trust me… it will sizzle your taste buds! But that’s not the best part about this Indian dish. We are in the game of building muscle, so it’s important that we eat a good pre-workout meal.

What makes this meal great?

The curry by itself contains potatoes and adding this to a dish of rice will make this curry complete. If you really want to put the icing on the cake (without the cake) then add chicken to your dish with yogurt as dessert.

As you can see, this entire meal contains a vast array of the big 3 (Protein/ carbs/ fat). You’re just doing it ‘Indian’ style 🙂

Here’s the low-down on how to prepare this dish for yourself.


  • sliced onion
  • 1 chopped tomato
  • 1 tsp garam masala
  • 1/2 cup moong dhal
  • 2 medium size potatoes
  • Salt to taste
  • A touch of turmeric powder
  • 3 tsp vegetable oil
  • 1 tsp mustard
  • 1 tsp cumin seeds

How to make the Dhal Curry

  • Boil the potatoes, peel and smash it.
  • Cook the moong dhal and blend it.
  • Set aside.
  • Add mustard in a skillet of hot oil.
  • Add cumin seeds
  • Add onion and tomato then stir and cook till the onions are golden.
  • Add boiled moong dhal and smashed potatoes followed by salt, turmeric powder and garam masala.
  • Fry for a minute.
  • Add some water and keep boiling for 3 minutes.


Post Workout Meal

As you all may know, working out means you are burning off proteins and carbs. Leave your body in that state for too long and you can guarantee that workout would have been a waste of time. The best solution to that problem is to eat foods that are easy to digest. I’ve previously mentioned these foods as solutions.

Peanut butter and jam (jelly) sandwich

Glutamine supplement mix

But today we are going Indian


Pav Bhaaji

I actually stumbled upon this one on my travels, to India of course. The main thing that caught my eye with this meal (As a post workout meal) was that it was quick and easy to make, and the fact that it contains bread, potatoes and French beans. All of which should be enough to restore your glycogen stores. Oh yea, it’s tasty too!

You’ve seen how it looks. Here’s how you make it.



  • Chopped Mixed Vegetables (Carrots, Potatoes, tomatoes, Green peas, French beans, Cauliflower, Lima beans etc.)
  • Cumin seeds – half tsp
  • Green chillies – 4 slit length wise
  • Garam Masala powder – half tsp
  • Dhaniya/Coriander seeds powder – 1 tsp
  • Chaat Masala (optional) – 2 pinches
  • Turmeric powder – 2 pinches
  • Pav Bhaaji Masala – 2 tbs
  • Butter – 4 tbs
  • Salt and Chilly powder – to taste
  • Cilantro/Coriander – for garnish


  • Pav’s/Bread Buns – 8 to 10
  • Butter – 2 tbs

How to Prepare


Chop all mixed vegetables and either pressure cook them or boil in microwave for 10 minutes and mash them into a coarse mixture.

Heat a deep skillet and add 2 tbs of oil and 1 tbs butter. Add cumin seeds and slit green chillies. Add the mashed vegetables.

Add pav bhaaji, masala, garam masala, dhaniya powder, salt and chilly powder. Mix thoroughly. Add 2 cups of water. Mash vegetables while stirring. Cover with the lid and continue cooking for another 5 minutes/until the bhaaji turns into a brownish color.

Remove the lid. Add 1 more tbs of butter and continue cooking until the gravy thickens and reaches the desired consistency (approx 5-10 minutes).

Finish off by topping with cilantro.


  • Cut the pav’s/buns into halves.
  • Heat a pan and smear butter over it.
  • Roast the pav’s on one side until they turn golden brown.

That concludes your day in the life eating Indian!

I’ve tried and tested this whole day before and I’ll do it again some time soon. But if you want to add a little spice to your bodybuilding day, then carry this plan around with throughout your day on your iPhone, Ebook reader, netbook or whatever it is you use to consume information. If you know of any other great Indian pre-workout/ post workout meals, feel free to post them in the comments. We all love embracing other cultures, so do yourself a favour and mix that love of embracing into your bodybuilding workouts.

See you in the comments.

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