Hello Friends!Welcome to Fit Tuber. In this video, I am going to share a musclebuilding diet plan for students who are livingin hostel or PG. Now, I have been living away from my homefor over 11 years now. And in these 11 years, I have lived in varioushostels and PGs. So I assure that all the meals that we aregoing to discuss today are very much practicalin hostel or PG life. Moreover, I completely understand that instudent life, we do not have a lot of moneyto spend on diet. Taking this into consideration, this dietplan is very low in budget yet it is perfectfor muscle building. I will share with you the cost breakup ofeach meal and at the end of this video, wewill calculate the monthly budget. So, without any further delay, let’s getstarted. The first meal of the 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 tasty oatmeal. We will take 60 grams of natural oats. I’m using quaker oats here. And we will add this one glass of hot milkinto it. We will allow it rest for just a few minutesso that the oats get cooked in steam. Then we will add 10-12 almonds for healthyfats, 1 teaspoon of flaxseeds for omega 3and one banana as it is an excellent sourceof potassium and natural sugar. You can also add 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 electric kettle from themto boil eggs. If you can’t find electric kettle, you caneven consider buying it. It’s a good investment when living in hostel. You can even convince someone in the hostelmess to boil eggs for you. It is heavy, well balanced and a perfect mealfor muscle building. This meal will cost you 30-35 Rs. It is a great start for the day. Let me show you it’s cost breakdown, it’smacro breakdown and then we will come to the next meal The next meal of the day is snack. Now, this is that point of the time, whenyou are busy attending classes and you wouldwant to have something which is very easyto carry. So, I would suggest you to have 50 grams ofbhuna chana along with one handful of unsaltedroasted peanuts. These are two things which are very easilyavailable in the Indian market. Together, they form a great combination ofcomplex carbohydrates, protein and healthyfats. 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 choices. First of all, you should never miss out onsalad. It is a great 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 whichis 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 taste,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 curryprotein rich. If you are a vegetarian, instead of using4 egg whites you can use 100 grams of paneeror tofu. So, this is how you can have healthy highprotein lunch in hostel. The next meal of the day is pre workout meal. Now, for pre workout meal we need a lot ofcarbohydrates so that we stay energised throughoutthe workout. And also, a little bit of protein. So, I will give you three options. You take your pick. First is what I used 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 meal. Second option could be 100 grams of roastedchana. It is very tasty and again it is perfect forpre workout meal. Third option is banana peanut butter sandwich. Take two slices of whole wheat bread. Spread one tablespoon of peanut butter andone banana into it. Even though I am not a big fan of whole wheatbread but considering the lack of optionsin hostel, it is fine. So, the next meal of the day is very importantmeal which is post workout meal. Post workout meal is one of the most importantmeals of the day. I would suggest you to have 6 egg whites alongwith two bananas. Egg whites because it is a fast digestinglean source of protein. And bananas help replenish the glycogen andprevent muscle soreness. Now, if you can afford, you can replace eggwhites with whey protein. In that case, you can have 1 scoop of wheyprotein in water along with two bananas. Whey protein is one of the fastest digestingproteins. It is safe and is also a great option forvegetarians. Overall, if you want great results, make sureto provide your body with proper nutritionpost workout. For dinner, when we go to the mess, we seethat the food options on the table are similarto the way they were in lunch. Again, the trick is to choose the best andleave the rest. For protein, we would be using 100 grams ofpaneer. Not only because we have already eaten a lotof egg whites but also because paneer is aslow digesting protein and is ideal to beconsumed in dinner. Coming up is the last meal of the day, beforebed meal. Before bed meal is very important speciallyliving in hostels because we don’t havethis habit of sleeping early. So, here I have 1 handful of unsalted roastedpeanuts and 500 ml of low fat milk. Both are slow digesting and will provide younutrients throughout the night. It is much better than depending on maggi. So friends, I hope you found this video helpful. Well, if you did, please do give it a thumbsup and also please do remember to subscribeto my channel. My name is Vivek, I thank you so much forwatching.