Weight Training Diet Plan?

[TuhadaDaas]

I have recently started going to the gym to gain some muscle. I have noticed that rather than finding it difficult to actually lift weights because they are too heavy, my problem is I become very fatigued over all very quickly (lack of stamina).

I think it may partly be due to a VERY unhealthy diet. Could anyone please advise a simple diet plan which would provide me with enough energy needed for training? If you could incorporate punjabi foods into that that would be really nice of you . Obviously purely vegetarian.

[AmanSingh1867]

I have recently started going to the gym to gain some muscle. I have noticed that rather than finding it difficult to actually lift weights because they are too heavy, my problem is I become very fatigued over all very quickly (lack of stamina).

I think it may partly be due to a VERY unhealthy diet. Could anyone please advise a simple diet plan which would provide me with enough energy needed for training? If you could incorporate punjabi foods into that that would be really nice of you . Obviously purely vegetarian.

Okay well first of all, you should also try to incorporate 2 days of cardio in there was well, it builds stamina and will help with the weigh-lifting.

As for diet, you say you are trying to gain muscle, so you're bulking.

You need to get your macro nutrients in check (carbohydrates, protein, fats). I suggest reading this: http://forum.bodybuilding.com/showthread.php?t=156380183&s=6e298cfc2a2f673539f926afed07b830

How much you eat depends on your weight. I can give you some general guidelines though:

1) Eat whole-wheat, white roti is made of simple carbs, it is no good.

2) Lots and lots of daal, lentils, beans etc...

3) MILK! 2% is okay, 3.25% if you can handle it.

4) Get yourself a nice whey protein to take right after your workouts.

5) Any other dairy products.

Of course, how much of each depends on your weight and macro nutrient needs. You can use this: http://www.myfitnesspal.com/

to keep track of your daily intake. Good luck.