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Diet of Champions: Day Meals

The document outlines a diet plan for lean mass gaining, providing details of meals throughout the day including breakfast, lunch, dinner, pre-workout and post-workout meals. It lists the foods, calories, protein, carbs, fats and fiber for each meal. The total daily macros of protein, carbs, fats and fiber are provided at the end.

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Jasneet Singh
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246 views2 pages

Diet of Champions: Day Meals

The document outlines a diet plan for lean mass gaining, providing details of meals throughout the day including breakfast, lunch, dinner, pre-workout and post-workout meals. It lists the foods, calories, protein, carbs, fats and fiber for each meal. The total daily macros of protein, carbs, fats and fiber are provided at the end.

Uploaded by

Jasneet Singh
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd
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DIET OF CHAMPIONS

( Diet Plan for Lean Mass Gaining)

(By: - Jasneet Singh)

DAY MEALS

WAKE-UP MEAL
MEALS
TRIBULUS – 1 tab
GLYCERIN- 1 tsp
GLUTAMINE – 1.5 gm

BREAKFAST MACROS
MEALS CALORIES Protein Carbs Fats Fiber
Oats- 100 gm 374g 13.6g 62.8g 7.6g 11.0g
Banana- 1 117g 1.2g 27.5g 0.3g 1.8g
Peanut Butter- 1 tsp 31g 1.1g 1.3g 2.5g 0.3g
Walnuts - 5 72g 1.6g 1.1g 6.5g 0.7g
Milk- 250 ml/1 glass 168g 8.0g 11.0g 10.3g 0.0g
WHEY – 1 scoop 138g 21.0g 3.0g 5.0g 0.0g

LUNCH MACROS
MEALS CALORIES Protein Carbs Fats Fiber
Brown Rice- 100 gm 362g 7.5g 76.2g 2.7g 0.0g
Chickpeas- 100 gm 360g 17.1g 60.9g 5.3g 28.3g
Curd- 400 gm 240g 12.4g 12.0g 16.0g 0.0g
Carrots- 2 48g 0.9g 9.6g 0.2g 2.8g
CHROMIUM POLYNICOTINATE + GREEN TEA
EXTRACT- 2 tab

DINNER MACROS
MEALS CALORIES Protein Carbs Fats Fiber
Brown Rice- 100 gm 362g 7.5g 76.2g 2.7g 0.0g
Chickpeas- 100 gm 360g 17.1g 60.9g 5.3g 28.3g
Curd- 400 gm 240g 12.4g 12.0g 16.0g 0.0g
Carrots – 2 48g 0.9g 9.6g 0.2g 2.8g
CHROMIUM POLYNICOTINATE + GREEN TEA
EXTRACT- 2 tab
BEFORE-BED MEAL MACROS
MEALS CALORIES Protein Carbs Fats Fiber
Milk- 250 ml/ 1 glass 168g 8.0g 11.0g 10.3g 0.0g
WHEY- 1 scoop 138g 21.0g 3.0g 5.0g 0.0g
GLUTAMINE – 1.5 gm

WORKOUT MEALS

PRE-WORKOUT MEAL MACROS


MEALS CALORIES Protein Carbs Fats Fiber
Multigrain Bread- 4 slice 277g 14.6g 45.9g 3.8g 7.8g
Peanut Butter- 100 gm 63g 2.2g 2.5g 5.0g 0.6g
WHEY- ½ scoop 69g 1.5g 1.5g 2.5g 0.0g
GLUTAMINE- 2.5 gm
CAFFEINE- 5 gm

POST-WORKOUT MEAL MACROS


MEALS CALORIES Protein Carbs Fats Fiber
WHEY- 1 scoop 138g 21.0g 3.0g 5.0g 0.0g
GLUCOSE- 1 tsp 110g 0.0g 27.6g 0.0g 0.0g
CREATINE- 1 scoop
GLUTAMINE – 2.5 gm

TOTAL CALORIES MACROS


4052 Protein= 226g Carbs= 527g Fats= 117g Fiber= 88g

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