SERVING CALORIESPROTEIN CARBS FAT DAILY INTAKE

1 OATS 100 GM 407 11.8 68.5 9.5

2 MILK 100 ML 50 3.1 4.5 2

3 BANANA 101 GM 90 1.1 23 0

4 ALMONDS 1 no 7 0.3 0.3 0.6

5 FLAXSEEDS 2 tbs (20 gm) 110 3.5 6 9

6 EGG-WHOLE 1 78 6 0.6 5

7 EGG-WHITE 1 17 4 0 0

8 BROWN BREAD 1 slice 66 1.8 11 0

9 PEANUT BUTTER 2 tsp (32 gm) 206 9 5 16

10 PEANUTS 28 gm 166 7 6 14

11 RAJMA 100 GM 140 5.7 18 5.9

12 CHICKEN BREAST 100 gm 197 30 0 8

13 BROWN RICE 100 gm 112 2.3 24 0

14 CURD 100 gm 98 11 3.4 4.3

15 DATES 1 no 20 0.2 5 0

16 WHEY PROTEIN 30 gm 120 25 2 1

17 SWEET POTATO 100 gm 76 1.4 18 0

18 ROASTED CHANA 50gm 190 11 30 4

19 WHITE RICE 100 gm 130 2.7 28 0

20 BOOST 1 sp 49 3 7 1

21 PANEER 100 gm 265 18.3 1.2 20.8

TOTAL
DAILY INTAKECALORIESPROTEIN CARBS FAT CALORIES

50 203.5 5.9 34.25 4.75 BREAKFAST 803.5

250 125 7.75 11.25 5 PRE W/O 391

200 180 2.2 46 0 POST W/O 283

12 84 3.6 3.6 7.2 DINNER 642.4

10 gm 55 1.75 3 4.5 BEFORE BED 291

2 156 12 1.2 10 2410.9

2 34 8 0 0

3 198 5.4 33 0

1 tsp 103 4.5 2.5 8

28 gm 166 7 6 14

30 42 1.71 5.4 1.77

120 236.4 36 0 9.6

150 168 3.45 36 0

200 196 22 6.8 8.6

4 80 0.8 20 0

1 120 25 2 1

100 0 1.4 18 0

1 49 3 7 1

100 gm 265 18.3 1.2 20.8

2195.9 148.46 229 74.42

PROTEIN CARBS FAT

33.2 99.3 31.45

12.1 81.5 14

36.8 30.2 2

63.16 48.2 19.97

14.75 17.25 19

160.01 276.45 86.42

MEAL-1 - BREAKFAST (9 AM)

FOOD CALORIES PROTEIN(g) CARBS(g) FAT(9)

OATS(50 gm) 203 6 34 5

MILK(250 ml) 125 7.7 11 5

1 BANANA 90 1 23 0

12 ALMONDS 84 3.6 3.6 7

1sp BOOST 49 3 7 1

1sp FLAXSEEDS 55 1 3 4.5

2 WHOLE BOILED EGGS 156 12 1 10

TOTAL 762 34.3 82.6 32.5

MEAL-2 - LUNCH (1 PM)

MEAL-3 - SNACK (4 PM)

FOOD CALORIES PROTEIN(g) CARBS(g) FAT(9)

BROWN BREAD(3 slices) 198 5.4 33 0

1sp PEANUT BUTTER 103 4.5 2.5 8

1 BANANA 90 1 23 0

TOTAL 391 10.9 58.5 8

MEAL-4 - POST-WORKOUT SHAKE (6.30 PM)

FOOD CALORIES PROTEIN(g) CARBS(g) FAT(9)

1 SCOOP WHEY PROTEIN 120 25 2 1

1 BANANA 90 1 23 0

1sp BOOST 49 3 7 1
1sp GLUCON-D 60 0 45 0

2 BOILED EGG WHITES 34 8 0 0

TOTAL 353 37 77 2

MEAL-5 - DINNER (8.30 PM)

FOOD CALORIES PROTEIN(g) CARBS(g) FAT(9)

1 CUP BROWNRICE 168 6.5 36 0

BOILED CHICKEN(120gm) 236 36 0 9.6

BOILED RAJMA(1 cup) 42 1.7 5.4 1.7

CURD (1cup) 196 22 6.8 8.6

1 KHEERA 0 0 0 0

TOTAL 642 66.2 48.2 19.9

MEAL-6 - BEFORE BED (10.30 PM)

FOOD CALORIES PROTEIN(g) CARBS(g) FAT(9)

MILK(250 ml) 125 7.7 11 5

ROASTED PEANUTS(1cup) 166 7 6 14

TOTAL 291 14.7 17 19

TOTAL 2439 163.1 283.3 81.4

SHIFT MUSCLE GROUP EXERCISES WORKOUT SPILT

1. SQUATS 3 sets x 10 reps

2. LUNGES 3 sets x 10 reps

3. SUMO SQUATS 3 sets x 10 reps

OFF LEGS 4. DEADLIFTS 10 reps

5. LEG EXTENSION 3 sets x 10 reps

6. HAMMER CURLS 3 sets x 10 reps

7. CALF RAISERS 3 sets x 12 reps

1. DIAMOND PUSHUPS 3 sets x 10 reps

2. CLOSE GRIP PUSHUPS 3 sets x 10 reps

3. TRICEP PUSHDOWN 3 sets x 10 reps

TRICEPS,
4. DUMBELL TRICEP EXTN.3 sets x 10 reps
GEN FOREARMS,
TRAPS 5. TRICEP DIPS 3 sets x 10 reps

6. WRIST ROLLER 3 sets x 10 reps

7. BARBELL SHRUGS 3 sets x 10 reps

8. DB SHRUGS 3 sets x 10 reps

1. PULLUPS FOR WARMUPTILL FAILURE

2. LATS
PULLDOWN( NORMAL
GRIP) 3 sets x 10 reps
3 LATS
PULLDOWN( NORMAL
GRIP) 3 sets x 10 reps
M1 BACK & BICEPS
4. DUMBELL ROWS 3 sets x 10 reps

5. BARBELL CURLS 3 sets x 10 reps

6. DUMBELL CURLS 3 sets x 10 reps

7. PREACHER CURLS 3 sets x 10 reps

8. CONC. CURLS 3 sets x 10 reps

 1. NORMAL PUSHUPS 3 sets x 10 reps

2. INCLINE PUSHUPS 3 sets x 10 reps

3. DECLINE PUSHUPS 3 sets x 10 reps

4. FLAT BENCH PRESS 3 sets x 10 reps

CHEST &
M2 5. INCLINE DUMBELL PRES3 sets x 10 reps
SHOULDERS
6. DUMBELL PULLOVER 3 sets x 10 reps

7. DUMBELL LATERAL RAI 3 sets x 10 reps

8. DUMBELL FRONT RAISE3 sets x 10 reps

9. SHOULDER PRESS 3 sets x 10 reps

E1,E2 REST

1. FLTTER KICKS 3 reps

2. MOUNTAIN CLIMBERS 3 reps

N1 ABS 3. TOE TOUCHES 3 reps

4. SPIDERMAN PLAKS 3 reps

5. PLANKS 3 reps

N2 REST
OUT SPILT