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
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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
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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
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