इस लिंक मई आपको श्रेडरेडड की डाइट्स मिलेंगी। जिसे ले कर आप १% बॉडी फैट की मालिक हो जाओगे। ये वेबसाइट सिर्फ डेडिकेटेड लोगो के लिए है। जो गयम को लेया कर बहुत डेडिकेटेड होते है।
हम आशा करते है की आपकी जयदा से जयदा सहायता कर पाए।
Weekly Macronutrient Intake
MONDAY TO SATURDAY – HIGH PROTEIN & LOW CARBS
Meal - 1
HIGH PROTEIN & CARBS
Meal - 2
HIGH PROTEIN & NO CARBS
Meal - 3
HIGH PROTEIN & NO CARBS
Meal - 4
HIGH PROTEIN & NO CARBS
Meal - 5
HIGH PROTEIN &CARBS
Meal - 6
HIGH PROTEIN & NO CARBS
सोमवार से शनिवार तक, आपको नाश्ते और रात का खाना (पोस्ट कसरत भोजन के बाद 60 मिनट) पर कार्बो लेना होगा।
शेष भोजन आपका कुल कार्ब का सेवन 120 ग्राम के आसपास होगा हमारी एक्सरसाइज के दौरान
ध्यान केंद्रित करने के लिए वसा और कम मांसपेशी ग्लाइकोजन जला है। जैसा कि हमारे प्रोटीन का सेवन 1 ग्राम प्रति पाउंड शरीर से अधिक है
वजन, जो मदद मिलेगी
LOW CARBS DAY
NUTRITION (Non-Veg)
NUTRITION (Veg)
SUPPLEMENTS
NUTRITION INFO.
UPON WALKING UP 30mins before Breakfast
1 cup Green Tea/Black Coffee
1 cup Green Tea/Black Coffee
MEAL 1 (Breakfast)
Oat Meal 1 Multi Vitamin
Oat Meal 1 Multi Vitamin
1 Multi Vitamins Option#1 – Opti-Men Option#2 - Revital
Calories = 339
P-31, C-31, F-10
MEAL 2 (Snack)
Protein Cup Cake 1 cup Green Tea
Protein Cup Cake 1 cup Green Tea
Calories = 295 P-34, C-6, F-15
MEAL 3 (Lunch)
100g Chicken Breast 1 Bowl Veggies ½sp olive oil 12 Almonds
150g Paneer (Uncooked) 1 Bowl Veggies ½sp olive oil 8 Almonds
Calories = 226 P-24, C-10, F-16
MEAL 4 (Snack)
Boiled Eggs 1 full + 4 egg whites 1 cup low fat yogurt
1sp Whey Protein 1 cup low fat yogurt 240ml Cold Water
Calories = 232 P-32, C-8, F-8
PRE WORKOUT (30min b4 Exer)
1 cup Black Coffee OR Supplement#
1 cup Black Coffee OR Supplement à
Option#1-Expand Option#2-Amino Energy
POST WORKOUT
Protein Shake 1.5sp Whey + 1 MV
+ 1 Banana
Protein Shake 1.5sp Whey + 1 MV
+ 1 Banana
Whey Protein - 1 Multi Vitamin - BCAA
Calories = 258
P-36, C-24, F-3
MEAL 5 (Diner)
Roti Role
(Beans & Veggies)
1 Fish Oil
Roti Role
(Beans & Veggies)
1 Flaxseed Oil
OPTIONAL
- 1g Fish Oil (NV)
- 1g Flaxseed Oil (V)
*NV-Non Veg, *V-Veg
Calories = 343 P-20, C-32, F-15
MEAL 6 (Before Bed)
1sp Casein/whey Protein 1cup NF yogurt 15 Almonds
1sp Casein/whey Protein
1cup NF yogurt
15 Almonds
Option#1- Casein Protein
Option#2- Whey Protein
Calories = 299
P-32, C-9, F-15
CALORIES – 2000 PROTEIN – 209g CARBS – 120g FAT – 82g
SUNDAY – MODERATE PROTEIN & HIGH CARBS
Meal - 1
HIGH PROTEIN & CARBS
Meal - 2
HIGH PROTEIN & NO CARBS
Meal - 3
HIGH PROTEIN & NO CARBS
Meal - 4
HIGH PROTEIN & NO CARBS
Meal - 5
HIGH PROTEIN &CARBS
Meal - 6
HIGH PROTEIN & NO CARBS
LOW CARBS DAY
NUTRITION (Non-Veg)
NUTRITION (Veg)
SUPPLEMENTS
NUTRITION INFO.
UPON WALKING UP
1 cup Green Tea/Black Coffee
1 cup Green Tea/Black Coffee
MEAL 1 (Breakfast)
Vegetable Omelet
2 Slice Wheat Bread 1 Multi Vitamin 1cup Indian Tea
½ cup cereals (grains) 200ml milk
1 Multi Vitamin
1cup Indian Tea
1 Multi Vitamins
Calories = 392 P-36, C-35, F-12
MEAL 2 (Snack)
Fresh Juice 1 cup Roasted Channa
Fresh Juice 1 cup Roasted Channa
Calories = 401 P-34, C-46, F-9
MEAL 3 (Lunch)
Recovery Rice
¼ Cucumber
Recovery Rice
¼ Cucumbe
Calories = 268
P-20, C-38, F-4
MEAL 4 (Snack)
Paneer Sandwich
Paneer Sandwich
Calories = 325
P-30, C-40, F-5
MEAL 5 (Diner)
Paneer Bhurji with veggies 2 chapati (no oil)
Paneer Bhurji with veggies 2 chapati (no oil)
- 1 Fish/Flaxseed Oil
Calories = 404
P-30, C-44, F-12
MEAL 6 (Before Bed)
300ml NF Milk 15 Almonds
300ml NF Milk 15 Almonds
Calories = 210
P-16, C-18, F-8
MONDAY TO SATURDAY – HIGH PROTEIN & LOW CARBS
|
Meal - 1
HIGH PROTEIN & CARBS
|
Meal - 2
HIGH PROTEIN & NO CARBS
|
Meal - 3
HIGH PROTEIN & NO CARBS
|
Meal - 4
HIGH PROTEIN & NO CARBS
|
Meal - 5
HIGH PROTEIN &CARBS
|
Meal - 6
HIGH PROTEIN & NO CARBS
|
सोमवार से शनिवार तक, आपको नाश्ते और रात का खाना (पोस्ट कसरत भोजन के बाद 60 मिनट) पर कार्बो लेना होगा।
शेष भोजन आपका कुल कार्ब का सेवन 120 ग्राम के आसपास होगा हमारी एक्सरसाइज के दौरान
ध्यान केंद्रित करने के लिए वसा और कम मांसपेशी ग्लाइकोजन जला है। जैसा कि हमारे प्रोटीन का सेवन 1 ग्राम प्रति पाउंड शरीर से अधिक है
वजन, जो मदद मिलेगी
LOW CARBS DAY
|
NUTRITION (Non-Veg)
|
NUTRITION (Veg)
|
SUPPLEMENTS
|
NUTRITION INFO.
|
UPON WALKING UP 30mins before Breakfast
|
1 cup Green Tea/Black Coffee
|
1 cup Green Tea/Black Coffee
| ||
MEAL 1 (Breakfast)
|
Oat Meal 1 Multi Vitamin
|
Oat Meal 1 Multi Vitamin
|
1 Multi Vitamins Option#1 – Opti-Men Option#2 - Revital
|
Calories = 339
P-31, C-31, F-10
|
MEAL 2 (Snack)
|
Protein Cup Cake 1 cup Green Tea
|
Protein Cup Cake 1 cup Green Tea
|
Calories = 295 P-34, C-6, F-15
| |
MEAL 3 (Lunch)
|
100g Chicken Breast 1 Bowl Veggies ½sp olive oil 12 Almonds
|
150g Paneer (Uncooked) 1 Bowl Veggies ½sp olive oil 8 Almonds
|
Calories = 226 P-24, C-10, F-16
| |
MEAL 4 (Snack)
|
Boiled Eggs 1 full + 4 egg whites 1 cup low fat yogurt
|
1sp Whey Protein 1 cup low fat yogurt 240ml Cold Water
|
Calories = 232 P-32, C-8, F-8
| |
PRE WORKOUT (30min b4 Exer)
|
1 cup Black Coffee OR Supplement#
|
1 cup Black Coffee OR Supplement à
|
Option#1-Expand Option#2-Amino Energy
| |
POST WORKOUT
|
Protein Shake 1.5sp Whey + 1 MV
+ 1 Banana
|
Protein Shake 1.5sp Whey + 1 MV
+ 1 Banana
|
Whey Protein - 1 Multi Vitamin - BCAA
|
Calories = 258
P-36, C-24, F-3
|
MEAL 5 (Diner)
|
Roti Role
(Beans & Veggies)
1 Fish Oil
|
Roti Role
(Beans & Veggies)
1 Flaxseed Oil
|
OPTIONAL
- 1g Fish Oil (NV)
- 1g Flaxseed Oil (V)
*NV-Non Veg, *V-Veg
|
Calories = 343 P-20, C-32, F-15
|
MEAL 6 (Before Bed)
|
1sp Casein/whey Protein 1cup NF yogurt 15 Almonds
|
1sp Casein/whey Protein
1cup NF yogurt
15 Almonds
|
Option#1- Casein Protein
Option#2- Whey Protein
|
Calories = 299
P-32, C-9, F-15
|
CALORIES – 2000 PROTEIN – 209g CARBS – 120g FAT – 82g
SUNDAY – MODERATE PROTEIN & HIGH CARBS
|
Meal - 1
HIGH PROTEIN & CARBS
|
Meal - 2
HIGH PROTEIN & NO CARBS
|
Meal - 3
HIGH PROTEIN & NO CARBS
|
Meal - 4
HIGH PROTEIN & NO CARBS
|
Meal - 5
HIGH PROTEIN &CARBS
|
Meal - 6
HIGH PROTEIN & NO CARBS
|
LOW CARBS DAY
|
NUTRITION (Non-Veg)
|
NUTRITION (Veg)
|
SUPPLEMENTS
|
NUTRITION INFO.
|
UPON WALKING UP
|
1 cup Green Tea/Black Coffee
|
1 cup Green Tea/Black Coffee
| ||
MEAL 1 (Breakfast)
|
Vegetable Omelet
2 Slice Wheat Bread 1 Multi Vitamin 1cup Indian Tea
|
½ cup cereals (grains) 200ml milk
1 Multi Vitamin
1cup Indian Tea
|
1 Multi Vitamins
|
Calories = 392 P-36, C-35, F-12
|
MEAL 2 (Snack)
|
Fresh Juice 1 cup Roasted Channa
|
Fresh Juice 1 cup Roasted Channa
|
Calories = 401 P-34, C-46, F-9
| |
MEAL 3 (Lunch)
|
Recovery Rice
¼ Cucumber
|
Recovery Rice
¼ Cucumbe
|
Calories = 268
P-20, C-38, F-4
| |
MEAL 4 (Snack)
|
Paneer Sandwich
|
Paneer Sandwich
|
Calories = 325
P-30, C-40, F-5
| |
MEAL 5 (Diner)
|
Paneer Bhurji with veggies 2 chapati (no oil)
|
Paneer Bhurji with veggies 2 chapati (no oil)
|
- 1 Fish/Flaxseed Oil
|
Calories = 404
P-30, C-44, F-12
|
MEAL 6 (Before Bed)
|
300ml NF Milk 15 Almonds
|
300ml NF Milk 15 Almonds
|
Calories = 210
P-16, C-18, F-8
|
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