Workout & Diet Plan
Free Workout and Diet Log
Check your Macros here:
Good Source of Protein:
Chicken ( 200 grams of Chicken breast: 35 g protein )
Steak ( 200 grams: 45 g protein )
Eggs( 3-4 yolk only ) ( 1 egg: 3-4 g protein )
Whey Protein ( 1 Scoop = 20-25 g protein )
Soy Protein ( Check label for macros )
fish ( 200 grams: 40 g protein )
Paneer ( Check label for macros )
Low-fat Yogurt ( Check label for macros )
Low-fat Milk ( Check label for macros )
Good Source of Fats:
Good Source of Carbs:
Oats ( 200 grams = 60 g carbs )
Ragi ( 200 grams = 60 g carbs )
White rice ( Post workout only ) ( 200 grams = 60 g carbs )
Brown Bread ( see package for macros )
Sweet potato ( 200 grams = 60 g carbs )
Millets ( Check label for macros )
Your Workout Plan:
Follow the instructions given there.
Your Diet Plan:
This is typical bodybuilders diet.
Protein Intake per day: 200-250 grams
Fat Intake per day: 50-80 grams
Carbs Intake per day: 250-300 grams
Pick any from the above chart
I have given my meal plan, so adjust according to your food habits.
All intake if solid food in form, of 200-300 grams of protein ( Raw Weight ), 200-300 grams of carbs ( Raw Weight ) and around 20 grams of fats ( Raw Weight ).
6 AM Meal 1 : 6 Slice Brown Bread + 1 Banana + 1 spoon Peanut butter + 1 scoop whey / 6 eggs
Macros: 80 g Carbs; 40 g protein; 15 fats
I take 1 scoop whey + 60 g glucose right after workout and do my cardio after which I have Meal 2
10 AM Meal 2: ( 30 min after my Post workout shake )
200 g white rice + 200 g grill chicken + 1 cup yogurt
Macros: 60 g carbs; 40 g protein; 10 fats
1 PM Meal 3 : Whey protein 1 scoop + 1 Scoop ragi
Macros: 60 g carbs; 40 g protein; 5 fats
4 PM Meal 4: 200 G Grill chicken + 200 g brown rice + yogurt
Macros : 60 g carbs + 40 g protein + 10 fats
7 PM Meal 5 : 200 g Paneer / 6 eggs + Salad
Macros : Carbs 20-30 g only from vegetables + 30 g protein + 10 g fats
11 PM Meal 6: 1 Cup yogurt with whey
Macros: 40 g protein
Total: 300 g carbs; 250 g protein; 70 g fats
For Vegetarian / Vegans: Replace above protein Intake with followings:
* Cottage Cheese / Paneer
* Tofu ( Vegan )
* Soya Crunches / Balls ( Vegan )
* Soy Milk ( Vegan )
* Cow Milk
* Greek Yogurt
* Beans ( Vegan )
* Falafel / chickpeas ( Vegan )
* Peanut Butter ( Vegan )
* Hummus ( Vegan )
* Beans / Lentils ( Vegan )
Check this Link for Macros: http://i58.tinypic.com/4ki8ll.png
Note: Broccoli, Spinach, and other greens are good sources of protein include them in your diet.
Choose your Carbs Smart; That said Quinoa, Amarnath, Red rice, Black rice are very good source of protein.
Morning when I wake up: 1 tablespoon wheat grass powder + fish oil + Multivitamin + 1 tab BCAA
Pre workout: 150 caffeine + 5 g creatine
Intra-workout : 1 tablespoon tang + 1 tab BCAA
PostWorkout : 5 G creatine + 5 g glutamine + 2 scoop glucose with whey
With last meal: 1 tab BCAA + Multivitamin
I drink green tea 3-4 times with food. I drink at least 3-4 litre of water every day.
Well, I generally prefer steady state cardio and HIIT type cardio alternate days 5 days a week.
Monday: Steady state cardio ( 20-30 min ) Walking, treadmill, stair master etc
Tuesday: HIIT ( 30 sec slow and 30 sec fast ) 30 sec walk + 30 sec skipping / box jumps for 15 min.
It's okay to eat cheat meal once a while ( I eat 2 cheat meals in a week, probably before and after leg workout )
Regarding Whey Protein and mass gainers: Basically processed shit! Use it for convenience rather than necessity. Only, time to depend on them is right after workout ( Good form Includes: Mass gainer taken with Whey / Mixture of whey hydrolyze / isolate / concentration / casein ) and before sleep ( Sadly in India we don't get low-fat cottage cheese ) go for micellar casein over calcium caseinate ( Yogurt ).
Supplement Cycling: I prefer to take a break, after 10-12 weeks for training for a week or two. During this period, I completely stop any form of supplement intake.
Please note nutrition and supplement intake and effect differ's from body type to body type, use this for reference and learn to understand your body type and which supplement / nutrition / workout plan works well for you.
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