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Calories:- 2200 ke ander rahna h

● 2000 is minimum
● 2200 is max
● 100-200 difference won’t make any impact in long term as

Protein kitna lena h?

Example: 80 kg is your weight ( Try 130 gm daily)

● 1.5 X ( kam se kam 120 gm protein
● 2 X jayada se jayada 160 gm bahut h
● Protein ka matlab powder nh h, khane m bhi protein hota h us par dhayan do.

***Important baat:-
● P , C , F stands for protein, carbs , Fats.
● Snack options when really needed
○ Makhane
○ Roasted chickpeas/chana
● 0 calories sauces/dressings are okay to add
● Drink black coffee or green tea in between meal to help with hunger
● Metabolism booster shots:- 2-3 shots enough in a day. Chilled or hot . Your choice
○ Ginger + cinnamon + black pepper ( boil together)
○ Let it Cool down
○ Take half cup shots after meals
○ You may add lemon and Himalayan salt
○ Helps detox as well
● Pura padhna, Maine saari details daali h
● Ye baat samjho. Maan lo ghar m Roti or bhindi ki sabzi bani h
○ Or aapko 200gm rice khana h , to uski jagah roti le lo 2-3 ( carbs ) ( jayda ghee
nh lagana )
○ Saath m bhindi le lo ( fiber ) ( fat bhi mil gaya oil se bani h)
○ Ab rah gaya protein, uske liye meal m se pata chal jayega kitne :- Eggs, chicken,
soyachunks, paneer, tofu lena h
 ○ Sath m add karlo 100 gm dahi YA chaas/raita

👍👌
○ Ban gaya ghar ka khana, bodybuilding wala khana
○ Bas aise hi thoda sa dimag laga kar khao

👍
● Myfitnesspal Ek APP aati h, please download karlo or usme daalo apna saara khana.
Dekho kitna khaya

*Immediately after waking up:- 1 liter of water.

+ 1 lemon ya phir vitamin C tablet 1000mg + fat loss tablet lo.

$$$$ Breakfast

Option 1) **150 gm chicken + 200 gm boiled rice + walnuts 20 gm + 100 gm mix veg + cooking
oil 5ml
● P- 40
● C- 63
● F- 12
● Total cal- 525

Option 2) **Egg whites 200 gm+ 2 whole egg + 200 white rice + 10ml ghee + add mix veg (
omelette bana lo ha boiled eggs
● P- 41
● C- 65
● F- 16
● Total cal- 577

Option 3) Soya chunks 60 gm + peanuts 20 gm + white rice raw 40 gm + add sabzi ( Pulao sa
bana lo)
● P- 40
● C- 56
● F- 16
● Total cal- 501

Option 4) Oats 50 gm + 1 scoop whey + Berries + 10-10 almonds and cashew + 200 gm curd
● P- 46
● C- 47
● F- 22
● Total cal- 563

LUNCH
Option 1) **Tofu 300gm + white rice 100 gm + coocking oil 5ml + cucumber 200
● P- 38
● C- 52
● F- 11
● Total cal- 520

Option 2) **Paneer 160 gm + 200 white rice + 100 gm cucumber + cooking oil 5ml + ½ scoop
whey
● P- 40
● C- 65
● F- 35
● Total cal- 751

Option 3) Egg whites 200 gm+ 2 whole egg + 200 white rice + 10ml ghee ( omelette bana lo ha
boiled eggs
● P- 41
● C- 65
● F- 16
● Total cal- 577

Option 4) *150 gm chicken + 200 gm boiled rice + walnuts 20 gm + 100 gm cucumber +

cooking oil 5ml
● P- 40
● C- 63
● F- 12
● At Total cal- 525

Pre wokrout meal

Option 1) *Oats 50 gm + 1 scoop whey + Berries + 10-10 almonds and cashew + 200 gm curd (
try overnight oats recipe)
● P- 46
● C- 47
● F- 22
● Total cal- 563

Option 2) 20gm protein bar + ½ whey scoop

● P- 45gm
● C- 25
● F- 8
● Total cal- 347
Option 3) 1 scoop whey + 100 gm banana + Dates 25 gm or berries mix 25gm + 100 gm curd (
protein shake)
● P- 32
● C- 49
● F- 6
● Total cal- 387

Option 4) Sattu 50 gm + 1/2 scoop whey

● P- 23
● C-33
● F- 3
● Total cal- 252

Option 5) 6 egg white ( boiled) + 1 whole egg + Potatoes 150 gm boiled + Curd 100 gm + rock
salt
● P- 31
● C- 37
● F- 9
● Total cal- 352

**After workout/ dinner… ….This low carbs and high protein, fiber meal is the key to fat loss
and muscle recovery overnight.

Option 1) 250 gm chicken breast + walnuts 20 gm + 200-300 gm cucumber or mix veg salad
● P- 60
● C- 10
● F- 20
● Tota cal- 448

Option 2) Chicken legs 300gm + mix veg + 5ml coocking oil

● P- 58
● C- 10
● F- 30
● Total cal- 539

Option 3) fish 250gm + mix veg + 5ml cooking oil

● P- 50
● C- 10
● F- 10
● Total- 330

Option 4) Paneer 100 gm + mix veg + whey 1/2

● P- 36
 ● C- 10
● F- 29
● Total cal- 630

🫡
***##**##Notes :-
● Bhai body aise hi banti h. Same cheeze roj- roj khao. Diet follow karo
● No snacking allow.
● Ek chips bhi nh
● Ganne ka rass bhi nh
● Healthy h thoda le lu wo bhi nh.
● Ab jaha whey ka use h:- Alternate option only 1, Egg whites.
● ½ scoop whey = 110 gm egg whites
● 1 scoop whey = 220 egg whites
● Kabhi protein goal hit na kar pao to whey peelo
● Bhai veg ho to whey is crucial , otherwise egg whites are your best Friends
. *******
** *****££ Groceries help:-
1. Protein options:-
○ Eggs
○ Low fat paneer
○ Tofu
○ Whey protein
○ Casein protein
○ Chicken
○ Fish
○ Prawns
○ Other lean meats

2. Carbs options:- 100 gm Rice=

○ Sweet potatoes - 120 gm
○ Potatoes - 150 gm
○ Oats - 35 gm
○ Bread - 2 and half Slice
○ Rotis -60 gm
○ Daliya - 90 gm boiled

3. Fat options:-
○ Peanut butter
○ Almond butter
○ Other butters
○ Nuts
○ Cooking oil
○ Cheese
 4. Veggies:-
○ Cucumber
○ Broccoli/gobhi
○ Mashrooms
○ Beans
○ Asparagus
○ Onions
○ Carrots

***Pre- workout drink ideas - Choose karlo :- please add L/carnitine + garcinia in pre workout
drink
1. Pre-workout supplement- 1 serving ( 10 minutes pahle)
2. Caffeine ki tablet 200mg ( 20 minutes pahle)
3. Coffee 5gm ( before 30 minutes)
4. Green tea 2 cups ( 2 spoon Honey add karo) ( before 30 minutes )
5. Black tea ( 30 minutes)

***Workout ke bich m drink - choose 1 ( sirf ek option lena h)

1. EAA supplement ( highly recommended)
2. Sport’s electrolytes drink
3. Energy drink