NUTRITION OVERVIEW
LIST OF FOODS & FLUIDS
PROTEIN
CHICKEN/TURKEY BREASTS
LEAN BEEF
LEAN LAMB/GOAT
FISH (TUNA, SALMON, BASA)
COTTAGE CHEESE (CASEIN)
RICOTTA CHEESE (WHEY)
LOW-FAT PANEER
MILK
EGG WHITES
WHOLE EGGS
GREEK YOGURT
SOY/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.
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
CHANGE IN NUTRITION
Start your Week 1 with “Maintenance calories” + 500+100
For example: If Maintenance Calories= 2000 kcal then,
Week 1 = M. calories+500+100
= 2000+500+100
=2600 kcal.
Then INCREASE 100 Kcal per week till the last week...
MACRO SPLIT
FOR TRAINING DAYS
CARBS- 50%
PROTEIN- 30%
FATS- 20%
FOR NON-TRAINING DAYS
CARBS- 30%
PROTEIN- 40%
FATS- 30%
MACRO SPLIT CALCULATION
FOR EXAMPLE, A person with CALORIE requirement = 2500kcal.
TRAINING DAYS MACRO SPLIT
CARBS- 50% of 2500 kcal = 1250kcal, now 1250/4= 312.5gm {Since, 1gm carb= 4kcal}
PROTEIN- 30% of 2500 kcal = 750kcal, now 750/4= 187.8gm {Since, 1gm protein= 4kcal}
FATS – 20% of 2500kcal = 500kcal, now 500/9= 55.5gm {Since, 1gm fat= 9 kcal}
SUPPLEMENTATION
BASIC SUPPLEMENTS
Multivitamins (ANY BRAND)
Fish Oils (ANY BRAND)
liver Support (ANY BRAND)
Joint Support (Glucosamine ANY BRAND)
Tribulus Terrestris (Gokshura or Gokhru) RAW or CAPSULES
MAIN STACK
Whey protein (Concentrate OR Isolate) [ANY BRAND].
BCAA (Branch chain amino acids) flavoured OR unflavoured [ANY BRAND],
Glutamine (unflavoured) [ANY BRAND]
Creatine mono hydrate [ANY BRAND].
CHANGE IN SUPPLEMENT CONSUMPTION
NON TRAINING DAYS- NO PRE WORKOUT, NO INTRA WORKOUT and NO POST WORKOUT DRINKS. However,
can take BCAA’s and Glutamine before Cardio or with the Breakfast meal and basic supplement stack.