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  • Abdul Rehman Nutrition Plan

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    Abhishek Vishavkarma
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    This document provides a sample diet and supplement plan for Abhishek. It includes 5 meals throughout the day, with snacks and supplements. The meals consist of protein sources like chicken, whey, and eggs along with complex carbs like oats, rice and sweet potato. Supplements include vitamins, minerals, fish oil, glutamine and creatine taken before, during and after workouts. Notes recommend drinking 3-5 liters of water daily and list vegetable sources to include.

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    Abdul Rehman Nutrition Plan

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    This document provides a sample diet and supplement plan for Abhishek. It includes 5 meals throughout the day, with snacks and supplements. The meals consist of protein sources like chicken, whey, and eggs along with complex carbs like oats, rice and sweet potato. Supplements include vitamins, minerals, fish oil, glutamine and creatine taken before, during and after workouts. Notes recommend drinking 3-5 liters of water daily and list vegetable sources to include.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    6 views1 page

    Abdul Rehman Nutrition Plan

    Uploaded by

    Abhishek Vishavkarma
    This document provides a sample diet and supplement plan for Abhishek. It includes 5 meals throughout the day, with snacks and supplements. The meals consist of protein sources like chicken, whey, and eggs along with complex carbs like oats, rice and sweet potato. Supplements include vitamins, minerals, fish oil, glutamine and creatine taken before, during and after workouts. Notes recommend drinking 3-5 liters of water daily and list vegetable sources to include.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

    ABHISHEK DIET - Abdul Rehman (New )

    Sl No Time Time Gap Description of Food Intake Supplements Remarks


    25. 3.18

    Wakeup 7: am Whey protein 30g Safi 1 tspb in water

    Meal 1 8:00am 1 hour Oats 60g Isabgol 1tsb


    Whey protein 30g Multivitamine
    Almonds 100g Fish oil 2g

    Meal 2 11:00am 3 hour Chicken Breast 112g Raw Calcium 500mg


    Basmati Rice 200g (Cooked) Vitamine -D 1000iu

    Meal 3 2:00pm 2 hour Basmati Rice 200g (Cooked) Glutamine 5g


    Sweet potato 250 B-complex 1tab
    Chicken Breast 112g Raw
    Extra Virgin olive 2 tbsp

    Meal 4 5:00pm 3 hour 1 Apple B-complex 1tab

    Preworkout 6:00pm 1 hour Creatine 5g with 30g Glucose Minimun 30minutes before
    BCAA 5g
    Magnesium 100mg
    C4 1 scoop
    During Workout BCAA 5g

    Post workout Creatine 5g with 30g Glucose After 15min of workout


    Whey protein 30g

    Meal 5 2-3 hour Chicken Breast 90g Raw Zinc 15-20mg


    Glutamine 5g
    Casein 1 scoop

    Notes

    Drink 3-5 litres of water daily


    Ur veggies source would be onion, tomato, cucumber, broccoli, lettuce, green beans, kale, spinach
    Take pre workout supplements at-least 30 mins before starting the workout
    Take post workout within 15 mins of completing ur workout

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