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Muscle gain
How long does it take to build muscle naturally with accurate nutrition ? How long does it take to build muscle naturally with accurate nutrition ?
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Muscles are the most adaptable tissues in human body. The more they are used the more they get activated. To build muscle it is important to use them well by doing exercise along with good nutrition. A protein rich diet with a balance of other nutrients is instrumental in building muscle naturally. The timing of eating protein is equally important. So, include protein rich foods which have a good amino acid profile. Good quality protein foods include animal protein foods such as lean chicken, fish, and eggs. For those who are vegetarians a complete amino acid profile can be achieved by combining protein rich foods like dals and beans along with cereals or dairy products. A great example can be having rajma, chawal along with some vegetable and a bowl of curd qualifies as a good quality protein meal. Remember you cannot overdo on a particular food, thinking it is healthy as moderation is the key. To get your personalized diet plan to help build muscle and catering to your nutritional needs, your likes, dislikes, and your comfort contact me, Chief Dietitian at Cafe Nutrition – Ms. Arati Shah, who specializes in Sports Nutrition.
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Depending on age, weight, height, lifestyle, body type and body prakriti. It takes 3 to 6 months time
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add protein 1 hour after exercise according to your exercise time and intensity
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Consult on app personally regarding same
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helloooo
it depends on your routine workout schedule proper diet exercise n sleep
may be it takes 1 year to build 6 packs..
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For more information please contact me through practo
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Its dependent on bodt types, and digetion absorption. In general may be 4 to 5 months are required. For better results please consult with nutritionist/dietician.
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It's totally depends on the body type.there is no parameter for all these.its depends on your life style
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Eat protein-rich foods like paneer, lentils, chickpeas, soy, and nuts with every meal. Aim for 1.5-2 grams of protein per kg of body weight.
Include healthy fats like almonds, walnuts, sesame seeds, and til ladoos to boost energy and keep warm.
Eat small meals every 2-3 hours to provide your body with continuous nutrients for muscle growth.
Stay hydrated with warm soups, herbal teas, and water to support muscle recovery and overall health.
Train 4-5 days a week and gradually make your exercises harder by doing more or adding extra effort.
Get at least 7-8 hours of quality sleep, as muscles repair and grow during rest.
Focus on calorie surplus by eating more than you burn, with healthy carbs like bajra, makki, jowar roti, and brown rice in winters.
Have 5-6 balanced meals daily to ensure your body gets continuous nutrients for muscle repair.
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If you still have any doubts or require further clarity, feel free to contact me or book a consultation. Iâll provide personalized guidance to help you achieve your health goals effectively.
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Hello good morning.
Before answering your query now it is required very much to know about your details regarding, medical vitals and current lifestyle. If you have any medical issues then we plan accordingly. Further we plan just protein rich foods. And some specific exercises.
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you can contact me for a customized personal diet plan and dietary Guidelines.
https://www.practo.com/ahmedabad/therapist/amrita-kumari-dietitian-nutritionist
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thanks for asking your query here.I hope my suggestions will be helpful to you. wishing you a healthy life ahead. thank you❤
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Protein rich diet with resistant exercise will help you.
Kindly contact a good dietician for better results.
All the best
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Please ask me directly for personalized diet plan for you
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To answer your question, You can gain muscle by doing resistance training (specifically) and not cardio or any form of exercise. With resistance training and a diet having 1 gm per kg of body weight protein . For example if you are 50 kg ,then take 50 gm of protein daily (Protein sources - Soya , Panner or any milk products , chicken , egg white etc) . With that try taking daily 2 walnuts daily (Soaked) .
Also taking 3 litres of water is important for muscle gain .
If you do this well daily , Monthly you can see 1-2 kg increase in muscle mass.
Note:- I have advised the diet and lifestyle based on the question, but it will be better if you can ping me personally . I can help you with a more customized approach .
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Ms. Samriddha Dasgupta Sarkar
Clinical Nutritionist
22 yrs exp
Kolkata
There is no defined parameter that you will be able to gain . It depends on the body make up and enzyme activity.Holistic health should be the target.
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Ms. Neema Yadav
Dietitian/Nutritionist
5 yrs exp
Kolhapur
Healthy afternoon,
Building muscle naturally requires a combination of effective strength training, proper nutrition, and recovery.
Here are guide on how to build muscle without using any synthetic supplements or performance- enhancing drugs.
1 strength training program
Focus on movement: squats, bench press, pull-ups , rows, overhead press , dead lifts
Train with progressive overload :
Progressive overload means gradually increasing the weight , reps and sets over a time to keep challenging your muscles.
Rest between sets rest for 69-90 seconds between sets
2. Frequency and recovery:
Training frequency: aim to train each muscle group 2-3 times per week
Split routine: a common approach is the push-pull legs split or an upper - lower body split .
Push - chest , shoulder, triceps
Pull - back , biceps
Legs - quads, hamstrings and glutes
3. Nutrition and Muscle growth:
Your diet is just important as your training when it comes to building muscle. You need right fuel to support muscle repair and growth
1. Caloric surplus: to build muscle you generally need to eat in a calorie surplus
Focus on lean bulk to minimise fat gain
2. Protein: protein is the building block of muscle . Aim for about 1.6-2.2 grams per kilogram of body weight
Good source of protein- chicken, turkey, fish, eggs, dairy, beans, lentils, tofu and plant - based protein sources.
Spread protein intake through out the day to optimise muscle protein synthesis.
Carbs: carbs are essential for feeling your workout and aiding recovery. Choose complex carbs like oats, brown rice, quinoa, sweet potato and whole grains
Fats : healthy fats are important for hormones production , including testosterone, which is crucial for muscle growth.
3. Hydration:
Proper hydration supports muscle function and recovery. Drink plenty of water through out day to stay hydrated and ensure optimal performance during workout.
4. Recovery and sleep :
Muscle growth happens outside the gym when your body is recovering.
Rest and recovery:Allow 48-72 hours of recovery between intense sessions targets the same muscles
Avoid overtraining, as it can lead to injury and hinder muscle growth
6 sleep : aim 7-9 hours of sleep quality sleep per night . Sleep is when your body repair and build muscle tissue
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Ms. Shivani Pathania
Dietitian/Nutritionist
7 yrs exp
Delhi
Building muscle naturally with accurate nutrition takes 3-6 months for noticeable results if you’re a beginner, gaining about 1-2 pounds of muscle per month. Intermediates progress slower, adding 0.5-1 pound monthly, while advanced lifters may gain just 0.25-0.5 pounds per month. To maximize growth, focus on progressive overload, a caloric surplus with adequate protein (1.6-2.2 g/kg body weight daily), and consistent recovery with 7-9 hours of sleep. With sustained effort, you can achieve steady, natural muscle growth over time.
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Can take direct consultation
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Ms. Trupti Padhi
Dietitian/Nutritionist
16 yrs exp
Bhubaneswar
Good morning pls try to connect through app.
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Ms. Somya Jain
Dietitian/Nutritionist
9 yrs exp
Delhi
Naturally it will not happen on its own
You have to work on protein and weight training or self weight training workout and check your vitamin d also
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