Shredded Next Level Nutrition Plan Morning Evening by Guru Mann 210716 093133

SHREDDED NEXT LEVEL NUTRITION
NUTRITION PLAN

TIME WORKOUT DAYS NON WORKOUT DAY

WAKING UP DETOX JUICE (Twice a week)
MEAL 1 SUPER OATS SUPER OATS
-‐1/2sp Whey -‐1sp Whey
BREAKFAST -‐1/2 cup Oats -‐1 cup Oats
8-‐9AM -‐1/2 Banana -‐1/2 Banana
-‐1sp Chia Seeds -‐2g Cinnamon
-‐2g Cinnamon -‐1 Multivitamins
-‐4 Boiled Egg Whites
-‐1 Multivitamins
MACRO’S CAL-‐ 322 PRO-‐28G CARB-‐30G FAT-‐10G CAL-‐ 379 PRO-‐28G CARB-‐60G FAT-‐3G

MEAL 2 OMELETE BREAD OMELETE
SNACK -‐6 Egg Whites -‐5 Egg Whites
11-‐12PM -‐1 Orange or Pear Or Apple -‐3 Slice Wheat Bread

MEAL 3 CHICKEN SALAD PANEER BHURJI
-‐100g Grilled or boiled Chicken -‐80g Paneer
-‐1cup Cucumber -‐2 Roti
-‐1c Green Leaves or Lettuce or Cabbage -‐ ½ Cucumber
LUNCH -‐1 large Carrot -‐1g CLA Supplement
2-‐3PM -‐3sp Tomato
-‐1 Whole Egg
-‐20g Walnut
-‐1sp Vinegar
-‐Avocado & Broccoli (option)
-‐Non Fat Ranch (optional)
-‐1g CLA Supplement

MEAL 4 BANANA PROTEIN OATS COOKIES & CHANNE
-‐1 Banana -‐1cup Dry Roasted Channe
SNACK -‐1sp Peanut Butter -‐4 Oats Cookies (Britania)
4-‐5PM -‐1sp Peanuts -‐3 Egg Whites or ( ½sp Whey in Water)
-‐1sp Whey (or 2sp Protinex)
Designed & Created by Guru Mann

ISSA/ASFA/NASM/ACE Level-‐III CERTIFIED | Biomechanics & Kinesiology – Human Kinetic
FB: GuruMannFitness YOUTUBE: Health and Fitness | Guru Mann Fitness INSTA: GuruMann


PRE W/O PRE W/O SUPPLEMENT

6PM -‐1scoop Amino Energy
-‐200ml Cold Water
NO WORKOUT
OR
PRE W/O WITHOUT SUPPLEMENT
-‐½tbs Coffee (Nescafe)
-‐240ml Hot Water + 1sp milk
DURING W/O DURING W/O SUPPLEMENT (or No Supplement just water)

6:30-‐7:30 -‐1scoop Xtend NO WORKOUT
(Mix it a cold w ater bottle and sip it through out the w orkout)
POST W/O POST W/O SUPPLEMENT
7:30PM -‐1-‐2scoop Prostar Whey Protein
-‐240ml cold water or 1sp(200ml) Gatorade
NO WORKOUT
OR
POST W/O WITHOUT SUPPLEMENT
-‐240ml Non fat milk
MACRO’S CAL-‐ 136 PRO-‐34G CARB-‐0G FAT-‐0G

MEAL 5 VEGGIE BOWL with Chicken SCRAMBLED EGGS & RICE
-‐ ½cup Brown Rice -‐5 Egg Whites
DINNER -‐ 80g Chicken Breast (or boiled) -‐1cup Brown Rice
8:30-‐9PM -‐ ½ Chick Peas (Make Scrambled Eggs then add cooked brown rice,
little bit salt and pepper)
-‐½ Green Bell Pepper
-‐1g Fish Oil Supplement
-‐ ½cup Cauliflower
-‐3sp Green Onion(or Red Onion)
-‐3sp Tomato
-‐ ½ Lemon
-‐ ½ Coconut Oil
-‐1sp Ketchup
-‐Salt/Pepper/Garlic Power

MEAL 6 CASEIN MILK PROTEIN CASEIN MILK PROTEIN
-‐2/3sp Casein or Whey or Protienx -‐2/3sp Casein or Whey or Protinex
BEFORE BED -‐240mlAlmond Milk (coconut or non fat milk) -‐240ml Low fat Milk
11PM -‐2sp Ground Flaxseeds -‐1sclice Bread with 1sp Peanut Butter
-‐Pinch Cinnamon -‐ 1g CLA Supplement
-‐ 1g CLA Supplement
TOTAL CAL-‐1930 P-‐203 C-‐122 F-‐70 CAL-‐2082 P-‐144 C-‐300 F-‐34




6:30AM

7:00AM -‐1scoop Amino Energy
NO WORKOUT
OR
DURING W/O DURING W/O SUPPLEMENT (or No

7:30-‐9:00 Supplement just water) NO WORKOUT
-‐1scoop Xtend
9:00AM -‐1-‐2scoop Prostar Whey Protein
-‐240ml cold water or 1sp(200ml)
Gatorade NO WORKOUT
OR

-‐1/2sp Whey -‐1sp Whey
10AM -‐1/2 Banana -‐1/2 Banana
-‐1 Multivitamins

MEAL 2 OMELETE BREAD OMELETE
SNACK -‐6 Egg Whites -‐5 Egg Whites
12-‐1PM -‐1 Orange or Pear Or Apple -‐3 Slice Wheat Bread

MEAL 3 CHICKEN SALAD PANEER BHURJI
-‐100g Grilled or boiled Chicken -‐80g Paneer

LUNCH -‐1c Green Leaves or Lettuce or Cabbage -‐ ½ Cucumber
3-‐4PM -‐1 large Carrot -‐1g CLA Supplement
-‐3sp Tomato
-‐1 Whole Egg
-‐20g Walnut
-‐1sp Vinegar
-‐Non Fat Ranch (optional)

5-‐6PM -‐1sp Peanuts -‐3 Egg Whites or ( ½sp Whey in Water)
-‐1sp Whey (or 2sp Protinex)

MEAL 5 VEGGIE BOWL with Chicken SCRAMBLED EGGS & RICE
-‐ ½cup Brown Rice -‐5 Egg Whites
DINNER -‐ 80g Chicken Breast (or boiled) -‐1cup Brown Rice
8-‐9PM -‐ ½ Chick Peas (Make Scrambled Eggs then add cooked brown rice,
little bit salt and pepper)
-‐½ Green Bell Pepper
-‐3sp Green Onion(or Red Onion)
-‐3sp Tomato
-‐ ½ Lemon
-‐ ½ Coconut Oil
-‐1sp Ketchup

10-‐11PM -‐2sp Ground Flaxseeds -‐1sclice Bread with 1sp Peanut Butter




-‐1sp Whey -‐1sp Whey (or 2sp Proteinx)
8-‐9AM -‐1/2 Banana -‐1/2 Banana
-‐1 Multivitamins

MEAL 2 PROTEIN DRINK PEANUT BUTTER TOAST
SNACK -‐1so Whey or Casein -‐3slice Wheat Bread
11-‐12PM -‐1 Orange or Pear Or Apple -‐1sp Peanut Butter
-‐240ml Non fat Milk

MEAL 3 BEAN SALAD PANEER BHURJI
-‐1/2 Kidney Beans -‐80g Paneer
-‐50g Paneer
-‐20g Walnut
-‐1sp Vinegar

4-‐5PM -‐1sp Peanuts -‐200ml Non Fat milk with 1sp Protinex
-‐1sp Whey (or 2sp Proteinx)


6PM -‐1scoop Amino Energy
NO WORKOUT
OR



-‐1scoop Xtend
7:30PM -‐1-‐2scoop Prostar Whey Protein
Gatorade NO WORKOUT
OR
-‐2sp Sugar Free Protinex

MEAL 5 VEGGIE BOWL with Soy Chunks LENTIL & RICE
-‐ ½cup Brown Rice -‐½cup cooked Black Lentil
DINNER -‐50g Soy Chunks -‐1cup low fat yogurt
8:30-‐9PM -‐ ½ Chic Peas -‐1cup Brown Rice
-‐½ Green Bell Pepper -‐1g Flaxseed Oil Supplement
-‐3sp Green Onion
-‐3sp Tomato
-‐ ½ Lemon
-‐ ½ Coconut Oil
-‐1sp Ketchup
-‐1g Flaxseed Oil Supplement





6:30AM

7AM -‐1scoop Amino Energy
NO WORKOUT
OR

-‐1scoop Xtend
9:00AM -‐1-‐2scoop Prostar Whey Protein
Gatorade NO WORKOUT
OR
-‐2sp Sugar Free Protinex

-‐1sp Whey -‐1sp Whey (or 2sp Proteinx)
10AM -‐1/2 Banana -‐1/2 Banana
-‐1 Multivitamins

MEAL 2 PROTEIN DRINK PEANUT BUTTER TOAST
SNACK -‐1so Whey or Casein -‐3slice Wheat Bread
12-‐1PM -‐1 Orange or Pear Or Apple -‐1sp Peanut Butter
-‐240ml Non fat Milk

MEAL 3 BEAN SALAD PANEER BHURJI
-‐1/2 Kidney Beans -‐80g Paneer


-‐50g Paneer
-‐20g Walnut
-‐1sp Vinegar

5-‐6PM -‐1sp Peanuts -‐200ml Non Fat milk with 1sp Protinex
-‐1sp Whey (or 2sp Proteinx)

MEAL 5 VEGGIE BOWL with Soy Chunks LENTIL & RICE
-‐ ½cup Brown Rice -‐½cup cooked Black Lentil
DINNER -‐50g Soy Chunks -‐1cup low fat yogurt
7-‐8PM -‐ ½ Chic Peas -‐1cup Brown Rice
-‐½ Green Bell Pepper -‐1g Flaxseed Oil Supplement
-‐3sp Green Onion
-‐3sp Tomato
-‐ ½ Lemon
-‐ ½ Coconut Oil
-‐1sp Ketchup
-‐1g Flaxseed Oil Supplement


INFORMATION:
v Watch all the Nutrition Videos on Health and Fitness Channel

v Adjust your meal timings according to your wake-up and sleep cycle
v Use cooking spray instead of oil
v Cook meals in the morning if you are going to work
v Keep protein bar with you incase you skip the meal


v Sleep 8hours minimum

v Drink 10-12 glass of water (3-4liters)


WORKOUT PLAN
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

Chest Arms Shoulders Legs Chest Arms
Back Abs Traps Abs REST Back Abs
Cardio Cardio Cardio
Shoulders Legs Chest Arms Shoulders Legs
Traps Abs REST Back Abs Traps Abs
Chest Arms Shoulders Legs Chest
REST Back Abs Traps Abs REST Back
Arms Shoulders Legs Chest Arms Shoulders
Abs Traps Abs REST Back Abs Traps
Legs Chest Arms Shoulders Legs
Abs REST Back Abs Traps Abs REST
Cardio Cardio
Chest Arms Shoulders Legs Chest Arms
Back Abs Traps Abs REST Back Abs
Shoulders Legs Chest Arms Shoulders Legs
Traps Abs REST Back Abs Traps Abs
Chest Arms Shoulders Legs Chest
REST Back Abs Traps Abs REST Back
DAY 57 DAY 58 DAY 59 DAY 60
Arms Shoulders Legs
Abs Traps Abs REST
Cardio


CHEST & BACK

Exercises Reps/set Set
Super Set 1a. DB Press 8-‐10-‐12-‐15 4
1b. DB Rows
Super Set 2a. DB Incline Press 8-‐10-‐12-‐15 4
2b. Wide Grip Lat Pulldown
Super Set 3a. DB Decline Crossover 8-‐10-‐12-‐15 4
3b. Rope Rows
Drop Set 4. DB Pullover (10+10+10) 10 1

CARDIO
20min Treadmill Running
v 5min Jogging 5min 6kmph
v 15min Running 15min 12kmph
NOTE: There is no rest in between the super set and drop set, do 2 exercises back
to back. Rest 1-2mins after super set.
ARMS (biceps & triceps)

Super Set 1a. DB Curl (or Barbell) 8-‐10-‐12-‐15 4
1b. DB Skull Crusher (or Barbell)
Super Set 2a. Rope Curl 8-‐10-‐12-‐15 4
2b. Single Hand Triceps Press down
Super Set 3a. High Angle Cable Curl 8-‐10-‐12-‐15 4
3b. DB Overhead Extension
Drop Set 4a. Biceps Cable Curl (Elbow Pointing Back) 8-‐10-‐12-‐15 4
4b. DB Kickback
ABS
Gaint Set 1a. Hanging Leg Raise 15 3
1b. Side Twist (On Medicine Ball) 15/side 3
1c. Laying V Crunches 15 3
Gaint Set 2a. Stability Ball Crunch 15 3
2b. Cable Oblique Crunch 15/side 3
2c. Planks on Stability Ball 90-‐120sec 3


SHOULDERS & TRAPS

Super Set 1a. DB Press 8-‐10-‐12-‐15 4
1b. DB Seated Shrugs
Super Set 2a. DB Front Raise 8-‐10-‐12-‐15 4
2b. DB Front Shrugs (or kettle bell)
Regular Set 3. DB Arm Circle 8-‐10-‐12-‐15 4

Super Set 4a. Barbell Upright Rows 8-‐10-‐12-‐15 4
4b. Cable Read Delt Fly (Mid Low Angle)
CARDIO
20min Treadmill Running
v 5min Jogging 5min 6kmph
v 15min Running 15min 12kmph
LEGS (quads/hams/calves)
Warm-‐up Brisk Walk on Treadmill 10mins -‐-‐-‐-‐-‐-‐
Super Set 1a. DB Squat (or Barbell) 8-‐10-‐12-‐15 4
1b. DB Deadlift (or Barbell)
Super Set 2a. Leg Extension 8-‐10-‐12-‐15 4
2b. Hamstring Extension
Super Set 3a. Barbell Front Squat 8-‐10-‐12-‐15 4
3b. DB Sumo Squat
Regular Set 4. Barbell Calf Raise (or Standing machine 8-‐10-‐12-‐15 4
calf raise)
ABS
Gaint Set 1a. Hanging Leg Raise 15 3
1b. Side Twist (On Medicine Ball) 15/side 3
1c. Laying V Crunches 15 3
Gaint Set 2a. Stability Ball Crunch 15 3
2b. Cable Oblique Crunch 15/side 3
2c. Planks on Stability Ball 90-‐120sec 3


Shredded Next Level Nutrition Plan Morning Evening by Guru Mann 210716 093133

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SHREDDED NEXT LEVEL NUTRITION

Designed & Created by Guru Mann

-‐½tbs Coffee (Nescafe)

-‐1cup Cucumber -‐2 Roti

v Watch all the Nutrition Videos on Health and Fitness Channel

Designed & Created by Guru Mann

v Sleep 8hours minimum

Designed & Created by Guru Mann

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

Designed & Created by Guru Mann

CHEST & BACK

ARMS (biceps & triceps)

Designed & Created by Guru Mann

SHOULDERS & TRAPS

Designed & Created by Guru Mann

You might also like

Shredded Next Level Nutrition Plan Morning Evening by Guru Mann 210716 093133

Uploaded by

Document Information

Copyright

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Shredded Next Level Nutrition Plan Morning Evening by Guru Mann 210716 093133

Uploaded by

Copyright:

Available Formats

SHREDDED NEXT LEVEL NUTRITION

Designed & Created by Guru Mann

-­‐½tbs Coffee (Nescafe)

-­‐1cup Cucumber -­‐2 Roti

v Watch all the Nutrition Videos on Health and Fitness Channel

Designed & Created by Guru Mann

v Sleep 8hours minimum

Designed & Created by Guru Mann

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

Designed & Created by Guru Mann

CHEST & BACK

ARMS (biceps & triceps)

Designed & Created by Guru Mann

SHOULDERS & TRAPS

Designed & Created by Guru Mann

You might also like

-‐½tbs Coffee (Nescafe)

-‐1cup Cucumber -‐2 Roti