Nutrition

UR.Life Cafe’s Ultimate Muscle Gain Plan

Looking to gain muscle? Your diet has to support your workout if you want a lean body and a toned physique. Luckily, this nutritionist-approved healthy diet is just what you need.

By Dr. Lakshmi K

21 Apr 2023

What's the most suitable diet to build muscle? This is the most asked question in the fitness world as it is obvious for anyone to get lost in the sea of information that is available online. To achieve a toned body, both Get instant access to personalised nutrition advice just for you. Sign up here.exercise and diet are important. There is a ton of conflicting and confusing information out there.

Get instant access to personalised nutrition advice just for you. Sign up here.

Muscle growth can be seen when the body is dealing with higher weights than it may be used to. Continually pushing the muscle to exert more can cause muscle growth. During the transition, the extra calories will go into muscle development, as long as they are working out correctly.

One has to consume a certain amount of calories when working out and gaining muscle. Since each client is different, fitness coaches will work with each client separately to recommend calorie intake during a muscle-building period. The recommended daily allowance (RDA) for protein is 0.8 grams per kilogram of body weight, but some studies suggest that higher amounts of protein (up to 1.6 grams per kilogram of body weight) may be beneficial for muscle building.

If you're looking to build muscle, aim for a variety of lean protein sources like chicken, fish, beans, and tofu. Overall, a balanced diet that includes a variety of whole foods and meets your individual calorie and nutrient needs is essential for good health and reaching your fitness goals. Whether you're looking for a quick breakfast on the go, a leisurely lunch with friends, or get a nutrient-loaded diet for muscle building our café is the perfect destination for you.

At UR.Life Cafe, we believe in providing an experience that goes beyond just food and drinks. Immerse yourself in our relaxing atmosphere, surrounded by lush greenery and mist showers to cool down in the summer. UR.Life café is located in the heart of Jubilee Hills in Hyderabad surrounded by lush greenery, with a serene ambience for you to relax and unwind.

Other than a welcoming and vibrant ambience, UR.Life Cafe offers a nutrient-dense, whole-food-based menu that features fresh, locally sourced ingredients and a variety of non-vegetarian, seafood, vegetarian and vegan options to cater to all dietary needs. All ingredients used in the dishes are locally sourced and cooked fresh to order, ensuring that you get the best quality food every time you visit us. We also offer a range of healthy beverages, including fresh juices, smoothies, a variety of coffees, teas and many more.

Dr. Lakshmi Kilaru, Ph.D Food Science and Nutrition (University of Georgia) and Head Nutritionist at UR.Life, has curated a menu that includes a wide variety of nutritious and flavorful dishes, with plenty of options for vegans and vegetarians. This helps our clients choose the perfect meal and beverage that suits their taste buds and dietary requirements.

Visit UR.Life café today to experience the perfect blend of taste and health.

Custom Diet Plans To Build Muscle

Bodybuilding requires a disciplined approach to both exercise and nutrition. At the heart of this approach is a healthy, balanced diet that provides the necessary nutrients to build muscle while also promoting overall health. Protein is essential for building and repairing muscle tissue, and bodybuilders typically consume large amounts of it to support their muscle growth.

To gain muscles, anywhere from 10 per cent to 35 per cent of your calories should come from protein alone. For instance, if your needs are 2,000 calories, that’s 200–700 calories or 50–175 grams of protein. Good sources of protein include lean meats, fish, eggs, dairy products, and plant-based sources such as legumes, nuts, and seeds.

While bodybuilders need to consume calorie-dense food to fuel their workouts and support muscle growth, it's important to avoid excess calories from unhealthy sources like alcohol and sugary or deep-fried foods to avoid a negative impact on overall health.

By carefully planning their meals and limiting unhealthy foods, bodybuilders can support their efforts in the gym while also maintaining good health.

UR.Life Studio (Gym)

UR.Life Studios is more than just a gym, it's a luxurious wellness oasis designed to help you achieve your goals in style and comfort. Our sleek modern design, lavish amenities, and state-of-the-art equipment create a space that's both inspiring and inviting. Personalised wellness programs are tailored to your individual needs and goals, incorporating a multi-disciplined approach to fitness, including strength training, cardio, yoga, and more.

Our experienced trainers and wellness experts are committed to guiding and supporting you on your journey to summer-ready Workout Plan. Whether you're looking to improve your fitness, manage an injury, or just relax and unwind, we have the expertise and facilities to meet your needs.

We understand that nutrition is key to achieving your bodybuilding goals. Take this sample muscle gain plan created by Dr. Lakshmi. If you join UR.Life Studio you can access a personalised nutrition plan based on your diet history and protein intake, along with a workout plan that is specially created for you. With UR.Life, you can focus on building the body you want, while leaving the nutrition to us.

Re;lated story: 15-Minutes Mobility Routine To Relax Stiff Muscles

Here’s UR.Life Cafe’s Muscle Gain Plan For Week One:

Week 1	Breakfast	Snack	Lunch	Snack	Dinner
Monday	Scrambled Eggs + Almond Bread	Cleanse	Fattoush Salad and Quinoa Upma	Thai clean chicken 65	Grilled Chicken Steak + Fattoush Salad
Tuesday	Grain Free Poha and 2 boiled Eggs	Fresh lime	Miso Bowl(Fish)	Beetroot cutlet wrap	Chicken Alfredo Vegan pasta
Wednesday	Masala Omelette + Multiseed bread	Glow	Grilled cilantro fish +Brown rice	Makhana bhel	Creamy pesto chicken pasta
Thursday	Oatmeal Banana Pancake	Indian berry smoothie bowl	Charred Sweet Potato Salad and Millet Biryani	Thai clean paneer 65	Oriental poached fish + Millet
Friday	Poached Eggs + Quinoa	Immunity Booster	Grilled Chicken Steak	Cottage cheese bhurji wrap	Palak shorba + Sunflower seeds pesto salad
Saturday	Quinoa idli with coconut chutney	Rosemary sweet potato wedges	Millet with palak paneer	Mexican wrap	Miso Bowl (Fish)

Get instant access to personalised nutrition advice just for you. Sign up here.

Looking for an exclusive and unique experience, certified staff, and unparalleled member services? Come join us at URLife Studios! We offer a comprehensive range of wellness services that promote optimum well-being. We are a trusted source for unique holistic health and pregnancy care workshops. Our physiotherapists design customised rehab programs based on health conditions.

At UR.Life Studios, we offer a complete multi-disciplined approach to fitness and well-being. The URLife Studio is a luxe wellness oasis, combining sleek modern design, lavish amenities, state-of-the-art equipment and personalised wellness programs.