Are you tired of being called "skinny"? Do you struggle to put on muscle mass no matter how hard you train? Whether you're a dedicated gym-goer, an athlete, or someone simply looking to build a stronger, healthier physique, this comprehensive guide will show you exactly how to gain quality weight and build muscle the right way.
At Dignity Health, we've helped thousands of Indians transform their bodies through science-backed nutrition and smart supplementation. This isn't about eating junk food to gain weight—it's about building a powerful, athletic body you'll be proud of.
Why Traditional Weight Gain Advice Often Fails
Walk into any gym in India, and you'll hear the same advice: "Just eat more, bro!" While technically true, this oversimplified approach leads to three major problems:
Problem 1: You Gain Fat, Not Muscle
Eating anything and everything might increase the number on the scale, but you'll end up with a soft, flabby physique instead of the strong, muscular body you want.
Problem 2: Digestive Issues
Forcing yourself to eat massive amounts of food causes:
Bloating and discomfort
Poor nutrient absorption
Digestive stress
Loss of appetite over time
Problem 3: Nutritional Gaps
Most people focus only on calories while missing critical nutrients needed for muscle growth, recovery, and overall health.
The Dignity Health Difference: Our approach focuses on strategic nutrition that builds lean muscle, enhances recovery, and maximizes your training results—not just random weight gain.
Understanding the Science: How Muscle Growth Actually Works
Before diving into meal plans, let's understand what your body needs to build muscle and gain quality weight.
The Muscle Building Formula
Muscle Growth = Progressive Training + Adequate Protein + Calorie Surplus + Recovery
Miss any of these elements, and your progress stalls. Here's what each component means:
1. Progressive Training
You must challenge your muscles consistently. This means:
Lifting weights or doing bodyweight exercises
Gradually increasing resistance or difficulty
Training each muscle group 2-3 times per week
Focusing on compound movements (squats, deadlifts, push-ups, pull-ups)
2. Adequate Protein
Protein provides amino acids—the building blocks your body uses to repair and grow muscle tissue. Research shows you need:
1.6-2.2 grams per kilogram of body weight daily for muscle building
Higher quality protein sources for better absorption
Example: A 70 kg person needs approximately 112-154 grams of protein daily.
3. Calorie Surplus
Your body needs extra energy (calories) to build new muscle tissue:
Start with 300-500 calories above maintenance for lean gains
Go 500-700 above maintenance if you're very underweight
Monitor progress and adjust every 2-3 weeks
4. Recovery
Muscles grow during rest, not during workouts:
Get 7-9 hours of quality sleep nightly
Manage stress levels
Stay hydrated
Consider recovery supplements
Step 1: Calculate Your Personal Calorie Target
Let's figure out exactly how many calories YOU need to build muscle and gain weight effectively.
Method 1: Quick Calculation
For men: Body weight (kg) × 35-40 = maintenance calories
For women: Body weight (kg) × 30-35 = maintenance calories
Then add 300-500 for muscle building.
Example:
70 kg man: 70 × 37 = 2,590 maintenance calories
Add 400 = 2,990 calories for muscle building
Method 2: Precise Calculation (Harris-Benedict Formula)
For more accuracy, use this formula:
Men: 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) - (5.677 × age)
Women: 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) - (4.330 × age)
Then multiply by your activity factor:
Sedentary (office job, little exercise): × 1.2
Lightly active (exercise 1-3 days/week): × 1.375
Moderately active (exercise 3-5 days/week): × 1.55
Very active (exercise 6-7 days/week): × 1.725
Finally, add 300-500 calories for muscle building.
Method 3: Track and Adjust
The most accurate method:
Eat your estimated calories for 2 weeks
Weigh yourself weekly
If not gaining 0.25-0.5 kg per week, add 200-300 calories
Continue adjusting until you hit the right pace
Pro Tip: Use a calorie tracking app for the first month to understand portion sizes and food values.
Also Read: whey isolate or concentrate for bulking
Step 2: Master Your Macros—The Muscle Building Ratio
Not all calories are equal. The ratio of protein, carbs, and fats matters significantly for optimal muscle growth.
The Dignity Health Muscle Building Macro Split
Protein: 25-30% of total calories
Most important for muscle building
1.6-2.2g per kg body weight
Choose high-quality complete proteins
Carbohydrates: 45-55% of total calories
Primary energy source for training
Replenishes glycogen stores
Times strategically around workouts
Fats: 20-30% of total calories
Essential for hormone production (including testosterone)
Supports joint health
Aids vitamin absorption
Example Macro Breakdown (2,990 calorie diet)
Protein: 30% = 897 calories ÷ 4 = 224g protein
Carbs: 50% = 1,495 calories ÷ 4 = 374g carbs
Fats: 20% = 598 calories ÷ 9 = 66g fats
Step 3: The Best Muscle Building Foods for Indians
Let's focus on foods easily available in India that support muscle growth and weight gain.
Power Proteins: Your Muscle Building Arsenal
1. Whole Eggs
6-7g protein per egg
Complete amino acid profile
Rich in vitamins and healthy fats
Dignity Tip: Don't skip the yolk—it contains half the protein and important nutrients
2. Chicken Breast
31g protein per 100g
Lean and versatile
Low fat content
Perfect post-workout meal
3. Fish (Rohu, Katla, Salmon)
20-25g protein per 100g
Omega-3 fatty acids for recovery
Anti-inflammatory properties
4. Paneer
18g protein per 100g
Excellent vegetarian option
High in calcium for bone health
Slow-digesting casein protein
5. Dal & Legumes
9g protein per cup (cooked)
High in fiber
Budget-friendly
Combine with rice for complete protein
6. Greek Yogurt/Curd
10g protein per 100g
Probiotics for gut health
Versatile—use in smoothies or as snacks
7. Whey Protein
24-30g protein per scoop
Fastest absorbing protein
Perfect post-workout
Dignity Health Whey Protein: Premium quality with authentic Indian flavors like Kesar Kulfi and Café Mocha
Energy Carbohydrates: Fuel Your Training
1. Brown Rice
Complex carbs for sustained energy
45g carbs per cup (cooked)
Rich in B vitamins
2. Sweet Potatoes
27g carbs per medium potato
High in fiber and vitamins
Perfect pre-workout carb
3. Oats
27g carbs per half cup (dry)
Slow-digesting energy
Excellent for breakfast or smoothies
4. Whole Wheat Roti/Bread
Traditional Indian staple
Good fiber content
Easy to prepare
5. Bananas
Quick energy source
27g carbs per medium banana
Rich in potassium for muscle function
6. Rice (White)
Fast-digesting carbs
Ideal post-workout
Easy on digestion
Healthy Fats: Hormone Optimization
1. Almonds & Nuts
14g fat per 28g serving
Protein and healthy fats combined
Great for snacking
2. Peanut Butter
16g fat per 2 tablespoons
Calorie-dense
Versatile ingredient
3. Ghee
Traditional Indian healthy fat
Supports testosterone production
Enhances nutrient absorption
4. Olive Oil
Heart-healthy monounsaturated fats
Anti-inflammatory
Use in cooking and salads
5. Flaxseeds & Chia Seeds
Omega-3 fatty acids
Fiber for digestion
Add to smoothies or yogurt
Step 4: The Dignity Health 7-Day Muscle Building Meal Plan
This meal plan is designed for a 70kg individual targeting 3,000 calories with optimal macro distribution. Adjust portions based on your personal calorie needs.
Day 1: Chest & Triceps Training Day
Meal 1 - Power Breakfast (7:00 AM)
4 whole eggs (scrambled with vegetables)
2 whole wheat bread slices with peanut butter
1 banana
1 glass milk
Totals: 680 calories | 42g protein | 65g carbs | 25g fat
Meal 2 - Mid-Morning Snack (10:00 AM)
Smoothie: 1 scoop Dignity Health Whey Protein (Kesar Kulfi flavor), 1 cup milk, 1 banana, 2 tbsp oats, 1 tbsp almond butter
Totals: 520 calories | 38g protein | 55g carbs | 16g fat
Meal 3 - Pre-Workout Lunch (12:30 PM)
2 cups brown rice
150g grilled chicken breast
Mixed vegetable curry with 1 tbsp ghee
Small bowl salad
Totals: 750 calories | 52g protein | 85g carbs | 18g fat
Meal 4 - Post-Workout (4:00 PM)
1 scoop Dignity Health Whey Protein with water
2 bananas
6-8 almonds
Totals: 420 calories | 32g protein | 62g carbs | 8g fat
Meal 5 - Dinner (7:30 PM)
3 whole wheat rotis with ghee
200g paneer curry
1 cup dal
Vegetable salad with olive oil
Totals: 720 calories | 48g protein | 75g carbs | 24g fat
Meal 6 - Before Bed (10:00 PM)
1 cup Greek yogurt
2 tbsp honey
Handful of mixed nuts
Totals: 380 calories | 22g protein | 35g carbs | 18g fat
Daily Totals: 3,470 calories | 234g protein | 377g carbs | 109g fat
Day 2: Back & Biceps Training Day
Meal 1 - Breakfast
1.5 cups oats cooked with whole milk
2 whole eggs (boiled)
1 apple with 2 tbsp peanut butter
Green tea
Totals: 720 calories | 35g protein | 78g carbs | 28g fat
Meal 2 - Snack
Protein smoothie bowl: Dignity Health Whey, frozen berries, banana, topped with granola and nuts
Totals: 480 calories | 35g protein | 58g carbs | 14g fat
Meal 3 - Lunch
2 cups white rice
150g fish curry (Rohu/Salmon)
Mixed vegetables
1 cup curd
Totals: 780 calories | 54g protein | 92g carbs | 20g fat
Meal 4 - Post-Workout
Dignity Health Whey Protein shake
3 dates
1 banana
Totals: 400 calories | 30g protein | 65g carbs | 5g fat
Meal 5 - Dinner
4 rotis with ghee
150g chicken curry
1 cup dal
Salad
Totals: 780 calories | 55g protein | 82g carbs | 24g fat
Meal 6 - Before Bed
Warm milk with Dignity Health Casein Protein (slow-release)
5-6 soaked almonds
Totals: 320 calories | 28g protein | 25g carbs | 12g fat
Daily Totals: 3,480 calories | 237g protein | 400g carbs | 103g fat
Day 3: Legs Training Day (High Calorie Day)
Meal 1
3 whole eggs + 3 egg whites scramble
3 whole wheat bread slices
1 banana
Coffee with milk
Totals: 650 calories | 45g protein | 72g carbs | 20g fat
Meal 2
Trail mix: Nuts, dried fruits, dark chocolate chips
1 apple
Totals: 420 calories | 12g protein | 52g carbs | 22g fat
Meal 3 - Pre-Workout
2.5 cups brown rice
200g chicken breast
Mixed vegetables with ghee
Salad
Totals: 850 calories | 62g protein | 98g carbs | 22g fat
Meal 4 - Intra-Workout
Dignity Health BCAA drink
1 banana
Totals: 120 calories | 5g protein | 28g carbs | 0g fat
Meal 5 - Post-Workout
Double scoop Dignity Health Whey
2 bananas
10 almonds
Totals: 550 calories | 55g protein | 70g carbs | 12g fat
Meal 6 - Dinner
3 parathas with butter
Paneer bhurji (200g paneer)
Curd
Totals: 880 calories | 52g protein | 78g carbs | 38g fat
Meal 7 - Before Bed
Greek yogurt parfait with honey and nuts
Totals: 360 calories | 20g protein | 32g carbs | 16g fat
Daily Totals: 3,830 calories | 251g protein | 430g carbs | 130g fat
Days 4-7: Continue Similar Patterns
Rotate between different protein sources (eggs, chicken, fish, paneer, dal) and vary your carb sources (rice, roti, oats, potatoes). The key is consistency while maintaining variety.
Important Nutrition Timing Principles:
Pre-workout (1-2 hours before): Moderate protein + carbs, low fat
Post-workout (within 30-60 minutes): Fast-absorbing protein + quick carbs
Before bed: Slow-digesting protein (casein or Greek yogurt)
Throughout day: Balanced meals every 3-4 hours
Step 5: Strategic Supplementation—Accelerate Your Results
While whole foods form the foundation, smart supplementation can significantly enhance your muscle-building results.
Essential Supplements for Muscle Building
1. Whey Protein Isolate
What it does:
Provides 24-30g pure protein per serving
Rapidly absorbed post-workout
Supports muscle protein synthesis
Convenient when whole food isn't available
Dignity Health Advantage: Our whey protein is ultra-filtered, FSSAI-certified, and available in authentic Indian flavors that actually taste great—no chemical aftertaste.
When to use: Post-workout, between meals, or anytime you need quick protein
2. Mass Gainer (MAXXX Gainer)
What it does:
Delivers high calories in convenient form
Balanced protein-to-carb ratio
Helps hardgainers meet calorie targets
Contains added vitamins and minerals
Best for: Those who struggle to eat enough or have very high calorie needs (3,500+ calories)
When to use: Between meals or as a calorie-dense snack
3. Creatine Monohydrate
What it does:
Increases strength and power output
Enhances muscle cell hydration
Supports lean mass gains
One of the most researched supplements (proven safe and effective)
Dosage: 5g daily (no loading phase needed)
Dignity Health Creatine: Micronized for better absorption, unflavored to mix with any drink
4. Branched-Chain Amino Acids (BCAAs)
What it does:
Reduces muscle breakdown during training
Speeds recovery between workouts
Decreases muscle soreness
Supports endurance
When to use: During long workouts or first thing in morning
5. Pre-Workout Formula
What it does:
Increases energy and focus
Enhances blood flow to muscles
Improves workout performance
Delays fatigue
When to use: 20-30 minutes before training
6. Multivitamins
What it does:
Fills nutritional gaps
Supports immune system
Enhances recovery
Optimizes overall health
Why it matters: Hard training increases micronutrient needs
Also Read: best whey protein isolate in india 2025
The Dignity Health Supplement Stack for Maximum Gains
Morning:
Multivitamin with breakfast
Creatine (5g) mixed in water or juice
Pre-Workout:
Dignity Health Pre-Workout formula (20-30 min before)
Intra-Workout (for sessions over 60 minutes):
BCAA drink
Post-Workout:
1-2 scoops Dignity Health Whey Protein
1-2 bananas or quick carbs
Creatine (if not taken in morning)
Before Bed:
Casein protein or Greek yogurt for overnight muscle recovery
Total Monthly Investment: ₹3,000-5,000 for complete supplementation that accelerates results
Step 6: Training Principles for Maximum Muscle Growth
Nutrition is only half the equation. Here's how to train for optimal muscle building.
The Dignity Health Training Framework
Frequency
Train each muscle group 2-3 times per week
Allow 48-72 hours recovery between sessions for same muscle
Total: 4-6 training days per week
Volume
10-20 sets per muscle group per week
3-4 exercises per muscle group
8-12 reps per set for muscle growth (hypertrophy)
Intensity
Use weights that challenge you in the target rep range
Last 1-2 reps should be difficult (near failure)
Progressively increase weight every 1-2 weeks
Sample 4-Day Split
Monday: Chest & Triceps
Bench Press: 4 sets × 8-10 reps
Incline Dumbbell Press: 3 sets × 10-12 reps
Chest Flyes: 3 sets × 12-15 reps
Tricep Dips: 3 sets × 8-10 reps
Tricep Pushdowns: 3 sets × 12-15 reps
Tuesday: Back & Biceps
Pull-ups/Lat Pulldowns: 4 sets × 8-10 reps
Barbell Rows: 4 sets × 8-10 reps
Seated Cable Rows: 3 sets × 10-12 reps
Barbell Curls: 3 sets × 10-12 reps
Hammer Curls: 3 sets × 12-15 reps
Thursday: Shoulders & Abs
Overhead Press: 4 sets × 8-10 reps
Lateral Raises: 4 sets × 12-15 reps
Face Pulls: 3 sets × 15-20 reps
Planks: 3 sets × 60 seconds
Hanging Leg Raises: 3 sets × 12-15 reps
Saturday: Legs
Squats: 4 sets × 8-10 reps
Romanian Deadlifts: 4 sets × 8-10 reps
Leg Press: 3 sets × 12-15 reps
Leg Curls: 3 sets × 12-15 reps
Calf Raises: 4 sets × 15-20 reps
Step 7: Track Progress Like a Pro
What gets measured gets improved. Here's how to monitor your muscle-building journey:
Weekly Tracking
Bodyweight
Weigh yourself same day/time weekly (morning, after bathroom)
Target: 0.25-0.5 kg gain per week for lean muscle
Faster = more fat gain; slower = suboptimal
Body Measurements
Chest, shoulders, arms, waist, thighs
Measure every 2 weeks
Track muscle growth in target areas
Progress Photos
Front, side, back views
Same lighting, same time
Every 2-3 weeks
Strength Levels
Log all workouts
Track weight lifted for main exercises
Strength should increase steadily
Energy & Recovery
Note workout performance
Monitor sleep quality
Track hunger and digestion
When to Adjust
Increase calories if:
No weight gain after 2 weeks
Losing strength
Constantly hungry
Measurements not changing
Decrease/maintain if:
Gaining more than 0.75 kg per week consistently
Adding visible fat too quickly
Feeling sluggish
Step 8: Common Muscle Building Mistakes (And How to Avoid Them)
Learn from others' errors and fast-track your progress:
Mistake 1: Not Eating Enough Protein
The problem: Insufficient protein limits muscle growth no matter how hard you train.
The solution: Track protein intake. Aim for 1.6-2.2g per kg bodyweight. Use Dignity Health Whey Protein to easily hit targets.
Mistake 2: Dirty Bulking
The problem: Eating junk food leads to excessive fat gain and poor health.
The solution: Focus on nutrient-dense whole foods. Save treats for 1-2 meals weekly (10-20% of total calories).
Mistake 3: Inconsistent Eating
The problem: Skipping meals or irregular eating patterns slow progress.
The solution: Meal prep on Sundays. Set phone reminders for meal times. Keep protein powder and healthy snacks handy.
Mistake 4: Not Training Hard Enough
The problem: Light workouts don't provide sufficient stimulus for muscle growth.
The solution: Progressive overload—consistently increase weight, reps, or sets. Push near failure on most sets.
Mistake 5: Inadequate Sleep
The problem: Muscle grows during rest, not during workouts. Poor sleep kills gains.
The solution: Prioritize 7-9 hours nightly. Create a bedtime routine. Avoid screens 1 hour before bed.
Mistake 6: Impatience
The problem: Expecting results too quickly leads to quitting or unhealthy shortcuts.
The solution: Commit to 12 weeks minimum. Take photos and measurements to see real progress. Remember: muscle building is a marathon, not a sprint.
Step 9: Advanced Strategies for Hardgainers
If you've tried everything and still struggle to gain weight, these advanced tactics can help:
Strategy 1: Liquid Calories
Make calorie-dense smoothies:
2 scoops Dignity Health Whey
2 cups whole milk
2 bananas
4 tbsp peanut butter
2 tbsp honey
1 cup oats
Total: 1,200+ calories, 80g protein
Strategy 2: Calorie-Dense Food Swaps
Regular milk → Full-fat milk
Plain rice → Rice with ghee
Chicken breast → Chicken thighs
Regular yogurt → Greek yogurt
Coffee → Coffee with cream
Strategy 3: Eat Before Hunger
Don't wait to feel hungry. Eat on schedule whether hungry or not.
Strategy 4: Increase Meal Frequency
Instead of 5 meals, try 6-7 smaller meals for easier consumption.
Strategy 5: Strategic Cardio
Minimize cardio to 1-2 light sessions weekly. Focus energy on strength training and eating.
Step 10: Real Success Stories—Transformation with Dignity Health
Over the past year, we've helped thousands of Indians achieve their muscle-building goals. Here are just a few examples:
Rahul from Mumbai - Gained 12 kg lean muscle in 6 months
"I was 58 kg and always called skinny. Following the Dignity Health meal plan and using their whey protein consistently, I'm now 70 kg with visible muscle definition. Game changer!"
Priya from Bangalore - Transformed from underweight to athletic
"As a vegetarian woman, I struggled to get enough protein. Dignity Health's plant-based options and clear meal plans helped me gain healthy weight and strength I never thought possible."
Amit from Delhi - Broke through 2-year plateau
"I was stuck at 65 kg for years. The combination of proper calorie tracking, Dignity Health supplements, and consistent training finally got me to 75 kg. Finally seeing real muscle growth!"
Also Read: Best Pre-Workout Supplement in India
Your Action Plan: Start Building Muscle Today
Ready to transform your physique? Here's your step-by-step action plan:
Week 1: Foundation
Calculate your calorie and macro targets
Take starting photos and measurements
Stock your kitchen with muscle-building foods
Order Dignity Health Whey Protein and Creatine
Plan your training split
Week 2-4: Implementation
Follow the meal plan consistently
Train 4-6 days per week with intensity
Take whey protein post-workout daily
Track everything: food, workouts, weight
Get 7-9 hours sleep nightly
Week 5-8: Optimization
Adjust calories based on progress
Increase weights in gym as you get stronger
Add mass gainer if struggling with calories
Take weekly progress photos
Fine-tune meal timing
Week 9-12: Acceleration
Push training intensity higher
Consider adding pre-workout for performance boost
Ensure protein intake stays consistent
Celebrate your transformation!
Set new goals for next 12 weeks
Final Thoughts: Your Muscle-Building Journey Starts Now
Building a muscular, strong physique isn't about magic pills or secret tricks. It's about:
Consistent nutrition with adequate calories and protein
Progressive strength training that challenges your muscles
Strategic supplementation to fill gaps and enhance results
Patience and persistence over weeks and months
At Dignity Health, we're committed to supporting you every step of the way with:
Premium, FSSAI-certified supplements
Science-backed nutrition guidance
Authentic Indian flavors you'll actually enjoy
Transparent ingredients and lab testing
Community support and expert advice
Your transformation starts today. Not tomorrow. Not next Monday. TODAY.
Pick up your first tub of Dignity Health Whey Protein, download a meal planning app, and commit to 12 weeks of consistent effort. Your future muscular self will thank you.
Visit www.mydignity.in to explore our complete range of muscle-building supplements and join thousands of Indians already transforming their bodies the Dignity way.
Remember: You're not just building muscle—you're building confidence, strength, and a better version of yourself.
Let's get started!
About Dignity Health Nutrition Team: Our team of certified sports nutritionists, dietitians, and fitness experts has over 20 years of combined experience helping Indians achieve their fitness goals. All our content is based on peer-reviewed research and real-world results with Indian clients.
Disclaimer: This article provides general information and should not replace personalized medical or nutritional advice. Consult with healthcare professionals before starting any new diet, exercise program, or supplementation regimen, especially if you have pre-existing health conditions. Individual results may vary.