PERIOD
TIME UP (5.00AM) EMPTY
WAKE
STOMACH
1st MEAL
PRE MEAL
INTRA
2nd MEAL
POST
(12.00MEAL
PM)
3rd MEAL
(2.30PM)
4th MEAL
(5.30PM)
5th MEAL
(9.00PM)
6th MEAL
AND WEEKLY CARDIO
BEATS PER MINUTE
TIME
EQUIPMENT
KEY POINTS
*1.you
COOKING:
shouldn't compromise on your taste, so it basically means that you can cook in whatever way you want, but you've to m
that you don't change the given quantity of oil or any other ingredient.
2. MEALeat
*don't TIMINGS:
anything between your meals and almost everything has calories and sometimes the major reason for not getting
the little things that you eat without knowing that it's hampering your end result and knocking down your hard work!
* try your best to stick with the meal timings or stay around the given time because in certain cases it can disrupt the digestio
* if due to some reason you're not able to workout at your given time, then you have to follow certain rules:
1. POST
2. PRE WORKOUT
WROKOUTMEAL:MEAL:CONSUME IT 60-90THE
HAVE IT WITHIN MIN BEFORE OF
WINDOW YOUR WEIGHT
30-45 TRAINING
MIN AFTER SESSION AND
COMPLETING IT WEIGHT
YOUR MUST REMAIN
TRAININGTHESESSI
SAM
ALSO MUST REMAIN THE SAME
3. REMAINING MEALS: YOU CAN SWITCH THE REMAINING MEALS AS PER YOUR CONVENIENCE AND THE GAP BETWEEN THOS
CAN VARY 3-4 HOURS.
3. MEASURING FOODS:
** you
lookneed
for cooked
to use and uncooked
kitchen andscale
weighing on the
andbasis of that
you've you've
to make to that
sure measure your
you're food. each and everything and if you're co
measuring
then i can send you the tutorial of using that machine!
*4.feel
VEGETABLES
free to consume (beans, peas, capsicum, lettuce, spinach, cauliflower, lady finger, mushroomsbrocolli, cucumbers but m
that you're not crossing the given quantity.
* if i've given you any other vegetable in your meal plan, then only you can have it, else always ask me first.
* it's absolutely fine to add ginger, garlic, onion and tomatoes.
5. SUGAR SUBSTITUTES:
you can use sugar substitute such as:
* STEVIA
* SUCRALOSE (sugarfree Natura, Splenda etc.)
* ASPARTAME (sugarfree gold, equal etc.)
* they don't have any side effects and they are backed up with proper research
* just don't have them in an excessive manner because at the end of the day excess of anything is bad.
6. BEVERAGES
* all calorie free beverages are allowed
*you can consume them between your meals
* you can also add sugar substitutes to them
* you can count them as your daily water intake too
* feel free to consume any of it:
* black coffee
* green tea
* soda
* flavoured sparkling water (catch is the brand)
* diet coke/ pepsi
* tea & coffee needs to be prepared without milk and you can only use milk, if it's given in your plan
CHEAT MEAL
1. YOU'RE ALLOWED
REMAINING TOTHE
MEALS ON HAVE ONE DAY
GIVEN CHEAT
ORMEAL PERSIMPLY
YOU CA WEEK ASK ME THAT TODAY I'M GOING TO HAVE THIS SO I CAN TELL YOU
YOU'VE TO AVOID.
3. FOLLOWING THE PLAN PROPERLY WILL SURELY GIVE YOU THE RESULTS AND LYING TO ME THAT YOU'RE PROPERLY FOLLOW
PLAN WHEN YOU'RE ACTUALLY NOT FOLLOWING IS ONLY GOING TO HINDER YOUR PROGRESS.
4. ONE THING THAT I EXPECT THE MOST FROM YOU IS STAYING TRUTHFUL BECAUSE WE'RE IN THIS TOGETHER!
Check-in-16th May
DELAY IN YOUR UPDATED PLAN. TAP THE DATE TO OPEN THE FORM
5g glutamine
(use 2.5ml olive oil to cook it)
1 SCOOP EAA AND ADD 3G SALT IN IT (1L WATER
150g200g
and grapes/ 180g
Nestle apple/
slim curd 200g guava/ 70g banana with 45g protein powder in 250ml water
(use 2.5ml olive
50g cooked soyaoil to cook
chunks, 15git)protein powder in water, 10g plain makhane and 200g cucumber
25g whole wheat bread with 10g peanut butter, 10g jam (PBJ sandwich), 100g apple with 15g
protein powder
200g cooked in 400ml
potato, 200gslim
slimmilk
curd and add 15g protein powder in it and 130g veggiies that
you like
CARDIO
110-120
anytime of the day is fine but not before your weight training session
CROSS TRAINER/ TREADMILL OR SPIN BIKE/CYCLING
KEY POINTS
mpromise on your taste, so it basically means that you can cook in whatever way you want, but you've to make sure
nge the given quantity of oil or any other ingredient.
g between your meals and almost everything has calories and sometimes the major reason for not getting results is
t you eat without knowing that it's hampering your end result and knocking down your hard work!
tick with the meal timings or stay around the given time because in certain cases it can disrupt the digestion.
ason you're not able to workout at your given time, then you have to follow certain rules:
MEAL:
MEAL:CONSUME IT 60-90THE
HAVE IT WITHIN MIN BEFORE OF
WINDOW YOUR WEIGHT
30-45 TRAINING
MIN AFTER SESSION AND
COMPLETING IT WEIGHT
YOUR MUST REMAIN THESESSION
TRAINING SAME AND IT
N THE SAME
ALS: YOU CAN SWITCH THE REMAINING MEALS AS PER YOUR CONVENIENCE AND THE GAP BETWEEN THOSE MEALS
URS.
ODS:
nd uncooked
kitchen andscale
weighing on the
andbasis of that
you've you've
to make to that
sure measure your
you're food. each and everything and if you're confused,
measuring
u the tutorial of using that machine!
ume (beans, peas, capsicum, lettuce, spinach, cauliflower, lady finger, mushroomsbrocolli, cucumbers but make sure
ssing the given quantity.
ny other vegetable in your meal plan, then only you can have it, else always ask me first.
e to add ginger, garlic, onion and tomatoes.
UTES:
substitute such as:
* STEVIA
* SUCRALOSE (sugarfree Natura, Splenda etc.)
* ASPARTAME (sugarfree gold, equal etc.)
any side effects and they are backed up with proper research
hem in an excessive manner because at the end of the day excess of anything is bad.
verages are allowed
them between your meals
sugar substitutes to them
em as your daily water intake too
ume any of it:
* black coffee
* green tea
* soda
* flavoured sparkling water (catch is the brand)
* diet coke/ pepsi
ds to be prepared without milk and you can only use milk, if it's given in your plan
CHEAT MEAL
SDONTOTHE
HAVE ONE DAY
GIVEN CHEAT
ORMEAL PERSIMPLY
YOU CA WEEK ASK ME THAT TODAY I'M GOING TO HAVE THIS SO I CAN TELL YOU WHAT
E PLAN PROPERLY WILL SURELY GIVE YOU THE RESULTS AND LYING TO ME THAT YOU'RE PROPERLY FOLLOWING THE
RE ACTUALLY NOT FOLLOWING IS ONLY GOING TO HINDER YOUR PROGRESS.
T I EXPECT THE MOST FROM YOU IS STAYING TRUTHFUL BECAUSE WE'RE IN THIS TOGETHER!
SUPPLEMENTS
12.5mg Yohimbine HCl, 80mcg clen
week)
20mg anavar
creatine- 5g
1 EVION 400, 1 OMEGA 3 AND 1 TAB ASHWAGANDHA
KSM 66, 1500mg healthy hey magnesium glycinate,
