Nitin Chandila training plan
I remember meeting Nitin Chandila, last year, when he won the Mr. India title. I thought, he was in his late twenties, considering the kind of physique and muscle maturity he had. But when I got to know , he was only twenty one, it took me by surprise.
See Nitin Chandila Training plan
And when I featured him on TG Talks, India’s biggest fitness interview platform, he developed a huge fan base. He has everything! An ideal height matched with great genetics. He is the future of Indian bodybuilding.
Recently I also interviewed his Coach, Sandeep Baisoya (Tiger). We talked about everything from training, nutrition to supplementation.
My question was
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From last year to this year, he has gained ten kilos of pure muscle mass. I am sure, what he is doing, is certainly working on his body. What did he as a coach do, to mould his body.
Putting on that much muscle mass is not easy, at least naturally. There are people who are struggling to pack on muscles, and here we have people like Nitin, who are doing the impossible.
Here is what his coach told me things, Nitin is doing to pack on muscle mass.
Nitin Chandila - Creating a surplus
Packing on muscle mass requires you to eat more than your body can burn. But the problem with Nitin was, he was eating calories but his calories was coming form the wrong sources. Being a desi guy, he was relaying on sweets, and simple sugar for calories. He even mentioned in his interview, that he would earlier eat a box of barfi in no time. His goal was to eat and beef up. But this surplus eating will only make you fat.
And this is what his coach mentored him on! He gave him more calories to eat but replaced simple sugar with complex carbs, like rice and brown bread. And within few weeks, he started to see the difference.
Nitin Chandila eating Heavy breakfast
Earlier Nitin would take paranthas and lassi for breakfast or at times, would skip it. Even though it gave him a decent calorie count, but the source of calories had to change. He had to now get used to adding protein in his breakfast.
His breakfast now consist of six egg whites, four whole eggs, 4 brown bread slices and 2 bananas. He has also added another meal an hour after his breakfast of 100 grams chicken with rice and sweet potato. This also serves him as a pre work out meal.
Nitin Chandila advises Eat protein with every meal
Protein is the building block of our muscles. And we need to eat 0.5 – 1 gram per pound of our body weight. That is why it becomes very important to have protein in every meal. This includes, chicken breast, fish, eggs etc.
Again the mistake people make and even Nitin was making. Protein should not be taken without the carbs, or you may get indigestion or upset stomach. This is what people do!
People think in order to meet their protein requirement; they can just eat grilled chicken, fish or eggs. But taking protein alone, will not create synergies in your body. For protein maximum absorption, you need to eat carbs and fats.
Rely on natural sources of protein
To meet our daily protein requirements, we rely on whey protein powders. I can understand they are convenient and easy to carry. Nitin was also making the same mistake. Taking his protein from whey powders. But his coach made him switch to natural sources of protein. Not that he doesn’t take whey protein, he does. But only two scoops a day. Compare to four to six, earlier.
Adding fruits and vegetables
If you see Nitin’s diet, you would notice, he takes either fruit or vegetables in most of his meals. Fruits and vegetables improve the digestion. What has worked for Nitin is his adding a bowl of papaya before going off to sleep. Papaya is an antioxidant and also helps with digestion. This keeps his digestion smooth.
Whatever you do, ensure you add fruits and vegetables in your diet. But be vary of some fruits, as they have a lot of sugar in them.