Lean Mass Diet

Early Morning: 6.30 AM

1. Chia seeds 1 spoon soaked in water overnight

Pre-workout Nutrition/Breakfast: 8-8.30 AM

Calories: 250, Protein: 20g, Carbs: 30g, Fat:7g

1. Bajra Flakes/ Oats 25g+ Milk 60ML + Eggs 100g (Tuesday, Thursday, Saturday, Sunday)
2. Bajra Flakes/ Oats 25g + Milk 200 ML+ Sprouts 200g (Monday, Wednesday, Friday)

Post-workout Nutrition: 10.30 – 11AM

Calories: 250, Protein: 30g, Carbs: 30g, Fat:7g

1. Whey Protein 30g + Idli 2

2. Whey Protein 30g + dosa 1
3. Whey Protein 30g + Pongal 2 Katori
4. Sambar 0.33 Katori
5. Flax seeds
6. Cucumber

Lunch: 1-2PM

Calories: 500, Protein: 40g, Carbs: 60g, Fat:14g

1. Boiled chicken 100g + (3 Roti / White Rice 200g) + Vegetable curry 100g + Green Leaves
(Monday, Wed)
2. Soya chunks boiled 100g+ 3 Roti+ Vegetable curry 100g + Green Leaves (Tuesday,Thursday)
3. (Dal 100g+ Boiled Mung 100g + 2 Boiled full eggs) + 2 Roti + Green Leaves (Sunday)
4. Rohu (200g) + White rice 150g + Vegetable curry 100g + Green Leaves (Friday)
5. Cucumber

Evening Snack 5-5.30 PM

Calories: 400, Protein: 30g, Carbs: 45g, Fat:10g

1. Boiled chicken 100g/ Soya Chunks Boiled 100g / (Dal 100g+ Boiled Mung 100g)
2. Fruits
3. Berries
4. Flax Seeds
5. Turmeric Water

Dinner 7PM

Calories: 300, Protein: 10g, Carbs: 20g, Fat:8g

1. Chapati 2
2. Vegetables 1 Katori
3. Cruciferous Vegetable