NUTRION OVERVIEW LIST OF FOODS & FLUIDS PROTEIN CHICKEN/TURKEY BREASTS LEAN LAMB/GOAT FISH (TUNA, SALMON, BASA) COTTAGE CHEESE (CASEIN) RICOTTA CHEESE (WHEY) PANEER MILK EGG WHITES WHOLE EGGS GREEK YOGURT /DAHI SOY CHUNKS/TOFU LEGUMES Note: Pick your protein sources out of the given foods according to your dietary requirements, you don’t need to have all of them. PLEASE REFER TO THE VIDEOS IN CASE OF CONFUSION CARBOHYDRATES OATS BROWN RICE QUINOA RAW OR COOKED VEGETABLES SWEET POTATOES WHOLE WHEAT OR MULTIGRAIN BREAD ROTI LEGUMES FRUITS Note: Pick your carbohydrate sources out of the given foods according to your dietary requirements, you don’t need to have all of them. FATS OLIVE OIL NUTS & SEEDS PEANUT BUTTER FATTY FISH WHOLE EGGS FLUIDS WATER COCONUT WATER BLACK COFFEE GREEN TEA Macro setup (Process of Calculating Macros for individuals) Note: There can be many other ways to find out macros , feel free t o use your ways S tart your DAY 1 with “Maintenance calories” To Find out Maintenance calories us e the “Calorie Calculator” (Find the link in DESCRIPTION BOX). For example: If “YOUR” Maintenance Calories comes= 2500 kcal then, Week 1 = 2500 kcal is your starting point (calorie limit). NOW, Finding your daily PROTEIN - CARBS - FATS, FOR MALES EXAMPLE : PROTEIN= 1 gram x ( body weight in p ounds ) CARBOHYDRATES= 1 9 grams x ( body weight in pounds ) FOR EXAMPLE , A MALE with A CALORIE limit = 2500kcal and BODY WEIGHT: 73kg (160 lbs). So, PROTEIN= 1 gram x 160 ( body weight in lbs ) = 1 60 grams = 640 kcal {Since, 1gm protein= 4kcal} CARBOHYDRATES= 1.9 x 160 ( body weight in lbs ) = 304 grams = 1216kcal {Since, 1gm carb= 4kcal} FATS = 2500 - ( 640 +1216) = 644 kcal = 71 grams {Since, 1gm fat= 9kcal} Macro Split according to 2500kcal [1 60 Protein/304Carbs/ 71 Fats] STARTING POINT SIMILARLY, FOR FEMALES EXAMPLE : PROTEIN= 0.9 grams x ( body weight in lbs ) CARBOHYDRATES= 1. 8 grams x ( body weight in lbs ) FOR EXAMPLE , A FEMALE with A CALORIE limit = 2 000 kcal and BODY WEIGHT: 50 kg (1 1 0 lbs). So, PROTEIN= 0.9 x 1 1 0 ( body weight in lbs ) = 99 grams = 396 kcal {Since, 1gm protein= 4kcal} CARBOHYDRATES= 1. 8 x 1 1 0 ( body weight in lbs ) = 198 grams = 792 kcal {Since, 1gm carb= 4kcal} FATS = 2500 - ( 396 + 792 ) = 812 kcal = 90 grams {Since, 1gm fat= 9kcal} Macro Split according to 2 0 00kcal [ 99 Protein/ 198 Carbs/ 90 Fats] STARTING POINT Find YOUR macro split according to your WEIGHT HEIGHT and AGE. CHANGE IN MACROS CONSUMPTION AFTER EVERY 2 WEEK S , Increase your CARBS INTAKE BY 10% only if your weight is not going up. Keep a close look at your strength and muscle mass progress by measuring weight every week and by taking lots of pictures every week ( same time & same place ) If the body weight is going up “ consistently ” every week till the 12 WEEKS perio d along with you “ keeping body fat % relatively same or an increment up to 4 - 5% ” and increasing the “ strength & muscle mass ” , we are on track ! ! WATER INTAKE It will d epend on your activity level, lifestyle, work environment and weather T he amount of water intake will vary from 3 - 6 litters or even more, again there is no fix number for it, REMEMBER keep yourself hydrated throughout the day and while training SUPPLEMENTATION SUPPLEMENT STACK Multivitamins (ANY BRAND) Fish Oils (ANY BRAND) Whey protein (Concentrate OR Blend ) [ANY BRAND]. Creatine mono hydrate [ANY BRAND]. CHANGE IN SUPPLEMENT CONSUMPTION NON - TRAINING DAYS - NO CREATINE and NO POST WORKOUT DRINKS. MEAL RECIEPIES ( NON - VEG & VEG) NOTE: Quantity of ingredients will depend on your Macro split and calorie limit. This is an example. You can check Meal videos in the FULL DAY OF EATING for Road to INSANE BULK Video for the preparation method. Meal timing can also vary according to you r individual lifestyle , so do not panic after seeing Oat meal 8 am OMG! Let me comment and ask what can I do.. You need to use common sense and mould this diet plan according to your suitable timings of workout, work, and sleep patterns. Just keep at least 2 - 3 hours gap between each meal. NOTE: Quantity of ingredients will depend on your Macro split and calorie limit. This is an example of my meal quantities PLEASE REFER TO THE VIDEOS IN CASE OF CONFUSION MEAL 1 - Oat meal (7 - 8 am) - 4 0g Oats - 10g Ra isin s + 10g walnuts or almonds - WHEY PROTEIN 1scoop - Half apple OR half banana - 40 g blue berries or Rash berries or Grapes (Optional) - Sprinkle cinnamon - 1tb spoon peanut butter (100% Natural) - 1 small cup Milk - MULTIVITAN +FISH OIL 1 capsule each PRE - WORKOUT DRINK Pre - workout ( onl y if you work out at this time ) Green Tea 1 cup OR Pre workout supplement+ Creatine 5g ................ WORKOUT..................... Worko ut a ny time you prefer according to your lifestyle and work P ost workout - 1 scoop whey Blend or concentrate protein - 3 D ates ( K hajoor ) MEAL 2 - Dal/ Chicken Rice ( 12 - 1 pm) - 300 g Brown Rice /White (COOKED) - 100 - 150g Chicken - 1 small bowl Dal {Check meal videos } - SALAD PLATE MEAL 3 - Channa & Dahi Snack (4 - 5pm) - 1 Medi um Bowl Black Boiled Channa - 1 Medi um Bowl Dahi Note: If you work out in MORNING then , Have MEAL 1 at least 1 hour before your workout and take your pre workout with it. MEAL 4 - Omelette Roti Roll or Paneer Roti R oll ( 8 - 9 p m ) - Omelette (1 whole + 6 EGG white) OR VEGITARIAN CAN ADD 150g low fat paneer - Chopped onions & chopped Tomato 2 spoon - 2 Whole wheat Roti NOTE: Quantity of ingredients will depend on your Macro split and calorie limit. This is an example. In terms of quantity of f oods , it will increase ever y two weeks as you progress towards your go al of building muscle and strength For example : In d inner , 2 rotis can be 3 , 4, or 5 depending on your requirement and calorie intake at that time PLEASE REFER TO THE VIDEOS IN CASE OF CONFUSION