Hello Friends! Welcome to Fit Tuber. In this video, I am going to share a musclebuilding diet plan for students who are living in hostel or PG. Now, I have been living away from my homefor over 11 years now. And in these 11 times, I have lived in varioushostels and PGs. So I assure that all the banquets that we aregoing to discuss today are very much practical in hostel or PG life. Moreover, I altogether understand that instudent life, we is not got a lot of money to spend on diet. Taking this into consideration, this dietplan is extremely low in budget more it is perfect for muscle building. I will share with you the cost breakup ofeach meal and at the end of this video, we will calculate the monthly budget. So, without any further delay, tells getstarted. The first banquet of the working day is breakfast. Now, when I was in hostel for breakfast weused to get aloo puri, bhature chhole, paranthas, dosas and all that oily stuff.I would suggest you to avoid it. Along with this I am quite sure that you wouldbe getting one glass of milk. So, we will be using this milk to make a wellbalanced and a savory oatmeal. We will make 60 grams of natural oats. Im exploiting quaker oats now. And we will add this one glass of red-hot milkinto it. We will allow it rest for just a few minutesso that the oats get cooked in steam. Then we will add 10 -1 2 almonds for healthyfats, 1 teaspoon of flaxseeds for omega 3 and one banana as it is an excellent sourceof potassium and natural carbohydrate. You are also welcome to computed some other fruit of yourchoice. Along with this oatmeal, we will have twoboiled eggs with yolk. Now, there would quite a few maggi loversin your PG or hostel. So you can borrow electrical boiler from themto simmer eggs. If you cant find electrical boiler, you caneven consider buying it.Its a good speculation when living in hostel. You can even persuade someone in the hostelmess to stew eggs for you. It is heavy, well balanced and a excellent mealfor muscle building. This dinner will cost you 30 -3 5 Rs. It is a great start for the day. Let me depict you its cost breakdown, itsmacro deterioration and then we will come to the next snack The next dinner of the day is snack. Now, this is that point of the time, whenyou are busy attending categorizes and you would want to have something which is very easyto carry. So, I would suggest you to have 50 grams ofbhuna chana together with one handful of unsalted ribbed peanuts. These are two things which are very easilyavailable in the Indian market. Together, they structure a great combination ofcomplex carbohydrates, protein and healthy obesities. Whenever we go to the hostel mess, the tableis set in such a way that there is rice, chapati, dal, curry, curd and salad.Eating in a hostel mess is all about makingthe smart alternatives. First of all, you should never miss out onsalad. It is an excellent way to get the essential vitaminsand minerals. Now, choosing a carbohydrate source is veryimportant. Instead of having a simple carbohydrate likewhite rice, have whole wheat chapatis which is a complex carbohydrates. And also if there is curd, you should definitelytake it. Then, instead of having that oily good fornothing curry, have dal. You can have little bit of curry for appetite, there is no harm in it. Now, the protein in this curry is still missing. So, I would suggest you to add 4 egg whitesin curry or dal itself. It is a great way of overcoming the blandtaste of egg whites and you can make any curry protein rich. If you are a vegetarian, instead of using4 egg whites you can use 100 grams of paneer or tofu.So, this is how you can have healthful highprotein lunch in hostel. The next banquet of the working day is pre workout snack. Now, for pre workout dinner we need a lot ofcarbohydrates so that we stay energised throughout the workout. And also, a little of protein. So, I will give you three options. You take your select. First is what I be applicable to do when I was in hostel. I used to take a handful of black chana andsoak it overnight. The next day, they are ready to eat. Though they are not very tasty but they serveas a great pre workout dinner. Second option could be 100 grams of roastedchana. It is very tasty and again it is perfect forpre workout meal. Third alternative is banana peanut butter sandwich. Take two slicings of whole wheat bread.Spread one tablespoon of peanut butter andone banana into it. Even though I am not a big supporter of whole wheatbread but considering the lack of options in hostel, it is fine. So, the next dinner of the day is very importantmeal which is post workout banquet. Post workout meal is one of the most importantmeals of the working day. I would suggest you to have 6 egg whites alongwith two bananas. Egg whites because it is a fast digestinglean informant of protein.And bananas assist replenish the glycogen andprevent muscle soreness. Now, if you can afford, you can replace eggwhites with whey protein. In all such cases, you are eligible to have 1 scoop of wheyprotein in water together with two bananas. Whey protein is one of the most wonderful digestingproteins. It is safe and is also a great option forvegetarians. Overall, if you require huge makes, make sureto provide your body with suitable nutrition upright workout. For dinner, when we go to the mess, we seethat the menu alternatives on the table are similar to the way they were in lunch.Again, the ruse is to choose the best andleave the rest. For protein, we would be using 100 grams ofpaneer. Not exclusively because we have already eaten a lotof egg whites but too because paneer is a slow digesting protein and is ideal to beconsumed in dinner. Coming up is the last meal of the working day, beforebed snack. Before berthed banquet is very important speciallyliving in hostels because we dont have this practice of sleeping early. So, here I have 1 handful of unsalted roastedpeanuts and 500 ml of low fat milk. Both are gradual accepting and will provide younutrients throughout the night. It is much better than depending on maggi. So friends, I hope you witnessed this video helpful. Well, if you did, please do give it a thumbsup and too please do retain to subscribe to my direct. My name is Vivek, I thank you so much forwatching ..