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Zero Carb Diet

This document outlines a zero carb macro breakdown diet plan consisting of 1929 calories with 70% from protein (234g), 20% from carbs (77g), and 10% from fat (63g). It provides details on pre-workout, post-workout, and three meal plans consisting of protein sources like chicken and eggs along with low carb vegetables. Water intake of 500ml upon waking and 250ml before and after meals and snacks is recommended.

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vishwanath vh
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431 views3 pages

Zero Carb Diet

This document outlines a zero carb macro breakdown diet plan consisting of 1929 calories with 70% from protein (234g), 20% from carbs (77g), and 10% from fat (63g). It provides details on pre-workout, post-workout, and three meal plans consisting of protein sources like chicken and eggs along with low carb vegetables. Water intake of 500ml upon waking and 250ml before and after meals and snacks is recommended.

Uploaded by

vishwanath vh
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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ZERO CARBS MACROBREAKDOWN


TOTAL PROTEIN (70%) CARBS (20%) FAT (10%)
CALORIES
1929 aprx. 234 g 77 g 63 g

WATER 500ML UPON WAKING 500ML 0 cal


UP

PRE WOKOUT
INGREDIENTS QUANTITY PROTEIN CARBS FAT
PROTIEN X 17.5 g 6g 9.5 g 0
WATER 500-750ML 0 0 0
TOTAL CALORIES = 120 Cal 6g 9.5 g 0

Gym workout

WATER 250ML 30MIN AFTER 250ML 30MIN AFTER 250ML 30MIN AFTER
BREAKFST BREAKST BREAKFST
250ML 30MIN BEFORE 250ML 30MIN BEFORE 250ML 30MIN BEFORE SNACK
SNACK SNACK

POST WOKOUT
INGREDIENTS QUANTITY PROTEIN CARBS FAT
PROTIEN X 17.5 g 6g 9.5 g 0
TONED MILK 250 ml 7.5 g 9.5 0
TOTAL CALORIES = 185 Cal 13.5 g 19 g 0

WATER 250ML 30MIN AFTER 250ML 30MIN AFTER 250ML 30MIN AFTER
BREAKFST BREAKST BREAKFST
250ML 30MIN BEFORE 250ML 30MIN BEFORE 250ML 30MIN BEFORE SNACK
SNACK SNACK

Guru Mann Fitness Inc.


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MEAL 1 – BAKED CHICKEN AND SOYA CHUNG


INGREDIENTS QUANTITY PROTEIN CARBS FAT
CHICKEN BREAST (cooked) 200 g 62 g 0 6g
SOYA CHUNG 50 g 26 g 16 g 0
KETO mayonnaise 21 g 0.3 - 16 g
(homemade)
MILK SHAKE
PEANUT 12.5 g 4.75 3.75 0
BADAM 14 g 2.8 g 2.9 0
TONED MILK 250 ml 7.5 g 9.5 0
TOTAL CALORIES = 745 cal 103.3 g 32.15 g 22

WATER 250ML 30MIN AFTER 250ML 30MIN AFTER 250ML 30MIN AFTER
BREAKFST BREAKST BREAKFST
250ML 30MIN BEFORE 250ML 30MIN BEFORE 250ML 30MIN BEFORE SNACK
SNACK SNACK

MEAL 2– CHICKEN AND EGG SALAD


INGREDIENTS QUANTITY PROTEIN CARBS FAT
CHICKEN BREAST (cooked) 200 g 62 g 0 6g
KETO mayonnaise 21 g 0.3 - 16 g
(homemade)
4 EGG WHITE 4 16 g 0 0
ONION 100 g 1.1 9g
TOMATO 100 g 0.9 g 3.9 g 0
CUCUMBER 100 g - 3.6 g 0
TOTAL CALORIES = 570 Cal 80.3 g 16.8 g 22 g

WATER 250ML 30MIN AFTER 250ML 30MIN AFTER 250ML 30MIN AFTER
BREAKFST BREAKST BREAKFST
250ML 30MIN BEFORE 250ML 30MIN BEFORE 250ML 30MIN BEFORE SNACK
SNACK SNACK

Guru Mann Fitness Inc.


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MEAL 3– CHICKEN AND CUCUMBER
INGREDIENTS QUANTITY PROTEIN CARBS FAT
CHICKEN BREAST 100 g 31 g 0 3g
(cooked)
KETO mayonnaise 21 g 0.3 - 16 g
(homemade)
CUCUMBER 100 g - 3.6 g 0
TOTAL CALORIES = 309 Cal 31.3 g 3.6 g 19 g
250ML 30MIN AFTER DINNER 250ML 30MIN AFTER DINNER 250ML 30MIN AFTER DINNER
WATER

Guru Mann Fitness Inc.

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