NUTRION OVERVIEW

LIST OF FOODS & FLUIDS

PROTEIN
CHICKEN/TURKEY BREASTS
LEAN LAMB/GOAT
FISH (TUNA, SALMON, BASA)
COTTAGE CHEESE (CASEIN)
RICOTTA CHEESE (WHEY)
PANEER
MILK
EGG WHITES
WHOLE EGGS
GREEK YOGURT/DAHI
SOY CHUNKS/TOFU
LEGUMES
Note: Pick your protein sources out of the given foods according to your dietary
requirements, you don’t need to have all of them.

PLEASE REFER TO THE VIDEOS IN CASE OF CONFUSION

CARBOHYDRATES
OATS
BROWN RICE
QUINOA
RAW OR COOKED VEGETABLES
SWEET POTATOES
WHOLE WHEAT OR MULTIGRAIN BREAD
ROTI
LEGUMES
FRUITS

Note: Pick your carbohydrate sources out of the given foods according to your dietary
requirements, you don’t need to have all of them.
FATS
OLIVE OIL
NUTS & SEEDS
PEANUT BUTTER
FATTY FISH
WHOLE EGGS

FLUIDS
WATER
COCONUT WATER
BLACK COFFEE
GREEN TEA
 Macro setup (Process of Calculating Macros for individuals)

Note: There can be many other ways to find out macros, feel free to use your ways.

Start your DAY 1 with “Maintenance calories”

To Find out Maintenance calories use the “Calorie Calculator” (Find the link in
DESCRIPTION BOX).

For example: If “YOUR” Maintenance Calories comes= 2500 kcal then,

Week 1 = 2500 kcal is your starting point (calorie limit).

NOW, Finding your daily PROTEIN-CARBS-FATS,

FOR MALES EXAMPLE:
PROTEIN= 1 gram x (body weight in pounds)
CARBOHYDRATES= 1.9 grams x (body weight in pounds)
FOR EXAMPLE, A MALE with A CALORIE limit = 2500kcal and BODY WEIGHT: 73kg (160 lbs).
So, PROTEIN= 1 gram x 160 (body weight in lbs) = 160grams = 640kcal {Since, 1gm
protein= 4kcal}
CARBOHYDRATES= 1.9 x 160 (body weight in lbs) = 304 grams = 1216kcal {Since, 1gm
carb= 4kcal}
FATS = 2500- (640+1216) = 644kcal = 71 grams {Since, 1gm fat= 9kcal}
Macro Split according to 2500kcal [160Protein/304Carbs/71Fats] STARTING POINT.

SIMILARLY,
FOR FEMALES EXAMPLE:

PROTEIN= 0.9 grams x (body weight in lbs) CARBOHYDRATES= 1.8grams x (body weight in
lbs)
FOR EXAMPLE, A FEMALE with A CALORIE limit = 2000kcal and BODY WEIGHT: 50kg (110 lbs).
So, PROTEIN= 0.9 x 110 (body weight in lbs) = 99grams = 396kcal {Since, 1gm protein=
4kcal}
CARBOHYDRATES= 1.8 x 110 (body weight in lbs) = 198 grams = 792kcal {Since, 1gm carb=
4kcal}
FATS = 2500- (396+792) = 812kcal = 90grams {Since, 1gm fat= 9kcal}
Macro Split according to 2000kcal [99Protein/198Carbs/90Fats] STARTING POINT.

Find YOUR macro split according to your WEIGHT HEIGHT and AGE.
 CHANGE IN MACROS CONSUMPTION

AFTER EVERY 2 WEEKS,

Increase your CARBS INTAKE BY 10% only if your weight is not going up. Keep a close look
at your strength and muscle mass progress by measuring weight every week and by
taking lots of pictures every week (same time & same place).
If the body weight is going up “consistently” every week till the 12 WEEKS period along
with you “keeping body fat % relatively same or an increment up to 4-5%” and
increasing the “strength & muscle mass”, we are on track!!

WATER INTAKE
It will depend on your activity level, lifestyle, work environment and weather. The amount
of water intake will vary from 3-6 litters or even more, again there is no fix number for
it, REMEMBER keep yourself hydrated throughout the day and while training.
 SUPPLEMENTATION
SUPPLEMENT STACK

Multivitamins (ANY BRAND)

Fish Oils (ANY BRAND)

Whey protein (Concentrate OR Blend) [ANY BRAND].

Creatine mono hydrate [ANY BRAND].

CHANGE IN SUPPLEMENT CONSUMPTION

NON-TRAINING DAYS- NO CREATINE and NO POST WORKOUT DRINKS.
 MEAL RECIEPIES (NON-VEG & VEG)
NOTE: Quantity of ingredients will depend on your Macro split and calorie limit. This is an
example.
You can check Meal videos in the FULL DAY OF EATING for Road to INSANE BULK Video for
the preparation method.
Meal timing can also vary according to your individual lifestyle, so do not panic after
seeing Oat meal 8am OMG! Let me comment and ask what can I do..
You need to use common sense and mould this diet plan according to your suitable
timings of workout, work, and sleep patterns.
Just keep at least 2-3 hours gap between each meal.
NOTE: Quantity of ingredients will depend on your Macro split and calorie limit. This is an
example of my meal quantities.
PLEASE REFER TO THE VIDEOS IN CASE OF CONFUSION
MEAL 1- Oat meal (7-8 am)

-40g Oats
-10g Raisins + 10g walnuts or almonds
-WHEY PROTEIN 1scoop
-Half apple OR half banana
-40 g blue berries or Rash berries or Grapes (Optional)
-Sprinkle cinnamon
-1tb spoon peanut butter (100% Natural)

-1 small cup Milk

-MULTIVITAN +FISH OIL 1 capsule each.

PRE-WORKOUT DRINK
Pre-workout (only if you workout at this time)
Green Tea 1 cup OR Pre workout supplement+ Creatine 5g
……………. WORKOUT…………………
Workout any time you prefer according to your lifestyle and work
Post workout
-1 scoop whey Blend or concentrate protein
-3 Dates (Khajoor)

MEAL 2- Dal/ Chicken Rice (12-1 pm)

-300g Brown Rice/White (COOKED)
-100-150g Chicken
-1 small bowl Dal {Check meal videos}
-SALAD PLATE.

MEAL 3- Channa & Dahi Snack (4-5pm)

-1 Medium Bowl Black Boiled Channa
-1 Medium Bowl Dahi

Note: If you work out in MORNING then, Have MEAL 1 at least 1 hour before your workout
and take your pre workout with it.
MEAL 4 - Omelette Roti Roll or Paneer Roti Roll (8-9pm)
-Omelette (1 whole +6 EGG white) OR VEGITARIAN CAN ADD 150g low fat paneer
-Chopped onions & chopped Tomato 2 spoon
-2 Whole wheat Roti

NOTE: Quantity of ingredients will depend on your Macro split and calorie limit. This is an
example.
In terms of quantity of foods, it will increase every two weeks as you progress towards
your goal of building muscle and strength.
For example: In dinner, 2 rotis can be 3, 4, or 5 depending on your requirement
and calorie intake at that time.
PLEASE REFER TO THE VIDEOS IN CASE OF CONFUSION