RELEASED | 02/Jan/2025 Copyright © Guru Mann Fitness (USA) MACRO BREAKDOWN Total Calories: 2100 Protein - 200g (800cal) 38.5% (35-40%can be taken) Carbs - 150g (600cal) 28.5% (25-30% can be taken) Fats - 77.5g (700cal) 33% (25-30% can be taken) OR Calculating by using the Body Weight: 175-180lbs P = bodyweight x 1.0 - 1.3g per pound (180 x 1 = 180g) C = bodyweight x 0.7 - 0.9g per pound (180 x 0.7 = 162g) F = bodyweight x 0.4 - 0.5 per pound (180 x 0.4 = 72g) NON-VEG NUTRITION PLAN (2100 CALORIES) PROTEIN - 250g (38.5%) CARBOHYDRATES - 150g (28.5%) FATS - 77g (33%) TIME INGREDIENTS CARBS PROTEIN FAT CALORIES Meal 1 8-9am - 30g Oats - 1 scoop Whey Protein - Half Apple - 2spoon Flaxseed or Pumpkin seed - Cinnamon - 1 Multivitamins 35g 30g 10.5g 354 Meal 2 10-11am - 2 Whole Eggs (boiled) - 4 Egg Whites (boiled) - 1 n half Guava or Pear or Peach or Orange 25g 28g 10g 302 Meal 3 1-2pm - 4 Egg Whites Omelette (add any veggies) - 25 Almonds - Full Plate Salad (Lettuce, Cucumber, Carrots,etc) 23g 23g 14g 310 Meal 4 3-4pm - 2 Rice Cake - 1sp Peanut Butter (16g) - 240ml Low Fat Milk 29g 15g 12g 284 Post Workout - 1-2 scoop Whey Isolate in 300ml Water - 5g Glutamine 0 50g 0 200 (Or 6-10 Boiled Egg whites if no Whey) Meal 5 8-9pm - 120-130g Chicken - 1 Plain Roti or 100g Brown Rice - 1sp coconut oil for cooking (optional) - Half Plate Salad (Lettuce, Cucumber, Carrots, etc) - 1g Fish Oil or Omega 3 30g 30g 16g 384 Meal 6 10pm - 2/3rd sp Casein (use whey if no casein) 350ml 8g 24g 15g 263 Guru Mann TOTAL 150g 200g 77.5g 2100 aprx water - 10 Almonds (ADD-ON OPTIONAL) -120g Grilled Chicken Can be added in Dinner everyday or 3 times a week. -120g Grilled Fish can be added in Dinner once a week. Copyright © Guru Mann Fitness (USA) VEG NUTRITION PLAN (2100 CALORIES) PROTEIN - 262g (50%) CARBOHYDRATES - 158g (30%) FATS - 46.5g (20%) TIME INGREDIENTS CARBS PROTEIN FAT CALORIES Meal 1 8-9am - 30g Oats - 1 scoop Whey Protein - Half Apple - 2spoon Flaxseed or Pumpkin seed - Cinnamon - 1 Multivitamins 35g 30g 10.5g 354 Meal 2 10-11am - 2 Whole Eggs (boiled) - 4 Egg Whites (boiled) - 1 n half Guava or Pear or Peach or Orange 25g 28g 10g 302 Meal 3 1-2pm - 4 Egg Whites Omelette (add any veggies) - 25 Almonds - Full Plate Salad (Lettuce, Cucumber, Carrots,etc) 23g 23g 14g 310 Meal 4 3-4pm - 2 Rice Cake - 1sp Peanut Butter (16g) - 240ml Low Fat Milk 29g 15g 12g 284 Post Workout - 1-2 scoop Whey Isolate in 300ml Water - 5g Glutamine 0 50g 0 200 30g 20g 16g 344 (Or 6-10 Boiled Egg whites if no Whey) Meal 5 8-9pm - 70g Soy Chunk (or 100g Tofu - Soya Paneer) - 1 Plain Roti or 80g Brown Rice - 1/2sp coconut oil for cooking (optional) - Half Plate Salad (Lettuce, Cucumber, Carrots, etc) 1g Fish Oil or Omega 3 Meal 6 10pm - 1 scp Casein (use whey if no casein) 350ml water - 10 Almonds 8g 30g 15g 278 Guru Mann TOTAL 150g 196g 77.5g 2084 aprx (ADD-ON OPTIONAL) -Rotate Lentils, Beans, Channa, etc on daily basis. -100g Dairy Paneer can be added in Dinner few times a week. -40g Soy Chunk can be added 4-5 times a week Copyright © Guru Mann Fitness (USA) WORKOUT PLAN WORKOUT SPLIT MONDAY PUSH (Hypertrophy) & Abs TUESDAY PULL (Hypertrophy) & Cardio WEDNESDAY LEGS (Hypertrophy) & Abs THURSDAY PUSH (Endurance) & Cardio FRIDAY PULL (Endurance) & Abs SATURDAY LEGS (Endurance) & Cardio SUNDAY REST MON - PUSH (HYPERTROPHY) NO. EXERCISE SETS REPS ALTERNATE 1 Barbell Bench Press 4 8-12 ——— 2 DB Shoulder Press 4 8-12 ——— 3 DB Incline Fly 3 8-12 ——— 4 DB Overhead Tricep Extension 4 8-12 ——— 5 Seated DB Side raises 3 8-12 ——— 6 Barbell Tricep Bench Press 3 8-12 SETS REPS ALTERNATE 1 Lat Bar Pull Down (Wide Grip) 4 8-12 ——— 2 Bent Over Barbell Row 3 8-12 T-Bar Row 3 Barbell Shrugs 3 8-12 DB Shrugs 4 EZ Bar Bicep Curls 4 8-12 Straight Bar Bicep Curls 5 DB Incline Bicep Curl (Optional Exercise) 3 8-12 ——— 6 Cable Rear Delt Fly 3 8-12 DB Rear Delt Fly TUES - PULL (HYPERTROPHY) NO. EXERCISE Copyright © Guru Mann Fitness (USA) WED - LEGS (HYPERTROPHY) NO. EXERCISE SETS REPS ALTERNATE 1 Barbell Back Squat 4 8-12 DB Squats or Heck Squat 2 Barbell Good Mornings 3 8-12 ——— 3 Barbell Sti Leg Deadlift 3 8-12 DB Sti Leg Deadlift 4 Box Jumps 3 8-12 ——— 5 Seated Calf Raises 3 8-12 ——— SETS REPS ALTERNATE 1 DB Incline Press 4 25 Barbell Incline Press 2 Standing barbell Overhead Press 4 25 Seated Barbell Shoulder Press 3 Cable Crossover 3 25 Decline DB Fly 4 DB Skull Crusher 4 25 Barbell Shull Crusher 5 Cable Shoulder Press (Neutral grip) 3 25 ——— 6 Tricep Bench Dip 3 25 Tricep Pressdown SETS REPS ALTERNATE 1 Reverse Grip Lat Pulldown 4 25 Close Grip Lat Pulldown 2 DB Rows 3 25 ——— 3 Rope Shrugs 3 25 ——— 4 DB Hammer Curl 4 25 ——— 5 DB Spider Curl 3 25 Barbell Preacher Curl 6 Rope Face Pull (optional) 3 25 ——— THUR - PUSH (ENDURANCE) NO. EXERCISE FRI - PULL (ENDURANCE) NO. EXERCISE ff ff Copyright © Guru Mann Fitness (USA) SAT - LEGS (ENDURANCE) NO. EXERCISE SETS REPS ALTERNATE 1 Leg Press 4 25 ——— 2 DB Lunges 3 25 ——— 3 Leg Extensions 3 25 ——— 4 Laying Leg Curls 3 25 ——— 5 Standing Single Leg Calf Raise 3 25 Standing Calf raise 6 Foam Roller (Post workout stretch) — — ——— SETS REPS ALTERNATE 1 Stability Ball Crunches 4 25 ——— 2 Laying Leg Raise 3 25 ——— 3 Oblique Crunches (on Hyper Extension) 3 25 ——— 4 Spiderman Crunches 3 25 ——— ABS NO. EXERCISE CARDIO NO. EXERCISE SPEED TIME Treadmill 8-10 kmph 20minutes Copyright © Guru Mann Fitness (USA)