NUTRITION PLAN

You don't have to count calories to pack on size. Simply follow these steps to more muscle growth.




                                  CARB CYCLE


MON
TUES
WED
THUR
FRI
SAT
SUN
Low
Low
Low
High
Low
Low
High
1800cal
1800cal
1800cal
3000cal
1800cal
1800cal
3000cal


LOW CARBS DAY



MEAL/TIME

        NON-­‐VEG

VEG




MEAL 1
 8-­‐  9         A  M


WALNUT EGG BHURJI


6 Egg Whites
¼ cup chickpeas
  25g Walnuts


MILK PROTEIN


 2/3sp Whey   200ml Non fat 
Milk 25g Walnuts




MACROS




Pro-­‐30g | Carb-­‐10g | Fat-­‐15g
                                                         https://www.energyfitnesshouse.online/


Pro-­‐30g | Carb-­‐10g | Fat-­‐15g


MEAL2  
10-11 AM




CURD PROTEIN



½ cup Plain Curd 2/3sp Whey ½  Apple 1sp Flaxseed  1sp Raisins
5 Crushed Almonds
2g Cinnamon





CURD PROTEIN



½ cup Plain Curd  2/3sp Whey
½ Apple
1sp Flaxseed
1sp Raisins  
5 Crushed Almonds  2g Cinnamon


MACROS

Pro-­‐30g | Carb-­‐15g | Fat-­‐15g

Pro-­‐30g | Carb-­‐15g | Fat-­‐15g






MEAL 3  
1-2     P  M



CHICKEN TAWA



120g Chicken
½ sp Coconut Oil
½ cup Plain Non fat yogurt
1cup Veggies (Bell pepper/Onion, etc.)



SOY TAWA



40g Soy Chunk or Soy Nutria
½ sp Coconut Oil
½ cup Plain Non fat yogurt
1cup Veggies (Bell pepper/Onion, etc.)


MACROS


Pro-­‐25g | Carb-­‐2g | Fat-­‐10g


Pro-­‐20g | Carb-­‐30g | Fat-­‐10g






MEAL
4-­‐5    P    M




EGG FUNDA



5 Boiled Eggs
1/3cup Kidney Beans
1sp Chia Seeds 2sp Onion 
& Tomato  1sp Ketchup



PANEER FUNDA



100g Low Fat Paneer 1/4cup Kidney Beans  2sp Onion & Tomato 1sp Ketchup 


MACROS


Pro-­‐25g | Carb-­‐10g  | Fat-­‐10g


Pro-­‐22g | Carb-­‐10g  | Fat-­‐15g








MEAL 5  
   8-­‐9   P  M




FISH FILLET



120g Fish (White Fish or Tuna)  1sp Coconut Oil
5oz (140g) Sweet Potato  2oz (50g) Broccoli 1sp BBQ Sauce




LENTIL & SWEET POTATO



1cup Black or Yellow Lentil  2/3sp Coconut Oil
4oz(120g) Sweet Potato  2oz (50g) Broccoli



MACROS


Pro-­‐25g | Carb-­‐36g | Fat-­‐15g


Pro-­‐18g | Carb-­‐45g | Fat-­‐13g










MEAL 6  10-11 PM




SLOW PROTEIN



240ml Almond Milk (or Water)  2/3sp Casein Protein 20g Almonds or Cashews



SLOW PROTEIN



240ml Almond Milk (or Water)  1sp Casein Protein
20g Almonds or Cashews



MACROS



Pro-­‐25g | Carb-­‐7g | Fat-­‐13g



Pro-­‐30g | Carb-­‐7g | Fat-­‐13g


TOTAL


CALORIES -­‐ 1802
PRO-­‐195     G CARB-­‐80   G FAT-­‐78G


CALORIES -­‐ 1937
PRO-­‐185     G CARB-­‐117  G FAT-­‐81  G






                                                                                                                                  PRE-­‐WORKOUT                                                           POST-­‐WORKOUT




MORNING
6-­‐7  AM  

EVENING
6-­‐7    PM



1spAmino Energy
+200ml Water  500-­‐100mg Carnitine

MORNING
 7AM
  EVENIN7  PM


  1.5sp Whey Protein+300ml Water  500-­‐100mg Carnitine Pro-­‐35g | Carb-­‐1g | Fat-­‐0






HIGH CARBS DAY



MEAL/TIME

NON-­‐VEG

VEG




OATS



OATS




MEAL 1


6 Egg Whites (or 1sp Whey)



1sp Whey
8-­‐9   AM
1cup Oats + ½ Apple
1cup Oats + ½ Apple
25g Walnuts
25g Walnuts



MACROS


Pro-­‐30g | Carb-­‐62g | Fat-­‐15g


Pro-­‐30g | Carb-­‐62g | Fat-­‐15g




CEREAL PROTEIN




CEREAL PROTEIN

1cup Cereals
1cup Cereals
MEAL 2
½ cup Milk
½ cup Milk
10-­‐11AM
2/3sp Whey 
2/3sp Whey
½ Apple
½  Apple 
15g Peanuts
15g Peanuts
2g Cinnamon
2g Cinnamon
Mix Whey and milk then add it in 

Cereals

Mix Whey and milk then add it in 

Cereals


MACROS

Pro-­‐30g | Carb-­‐50g | Fat-­‐15g

Pro-­‐30g | Carb-­‐50g | Fat-­‐15g




BROWN RICE & CHICKEN




    SOY PLAO




MEAL 3




120g Chicken cooked in ½ sp Coconut Oil



40g Soy Chunk cooked in ½ sp Coconut Oil
1-­‐2PM
1 cup brown Rice
1cup Brown Rice
1 Orange
½ cup Plain Non fat yogurt
1cup Veggies (Bell pepper/Onion, etc.)



MACROS



Pro-­‐25g | Carb-­‐63g | Fat-­‐10g



Pro-­‐20g | Carb-­‐70g | Fat-­‐10g




OATS




OATS




6 Egg Whites (or 1sp Whey)
6 Egg Whites (or 1sp Whey)
MEAL 4
1cup Oats + ½ Banana
1cup Oats + ½ Banana
4-­‐5   PM
25g Peanuts
25g Peanuts



MACROS



Pro-­‐30g | Carb-­‐62g | Fat-­‐15g



Pro-­‐30g | Carb-­‐62g | Fat-­‐15g






MEAL 5



FISH FILLET




LENTIL & SWEET POTATO

1cup Black or Yellow Lentil  2/3sp Coconut Oil
7oz (120g) White Potato  2oz (50g) Cauliflower

8-­‐9   PM
120g Fish (White Fish or Tuna)
1sp Coconut Oil 
7oz (250g) White Potato
2oz (50g) Cauliflower
1sp BBQ Sauce


MACROS


Pro-­‐25g | Carb-­‐62g | Fat-­‐15g


Pro-­‐18g | Carb-­‐63g | Fat-­‐13g




MEAL 6

SLOW PROTEIN

SLOW PROTEIN

10-­‐11 PM
240ml Almond Milk (or Water)
240ml Almond Milk (or Water)
2/3sp Casein Protein
1sp Casein Protein
20g Almonds or Cashews
20g Almonds or Cashews


MACROS


Pro-­‐25g | Carb-­‐7g | Fat-­‐13g


Pro-­‐30g | Carb-­‐7g | Fat-­‐13g



TOTAL


CALORIES -­‐ 2710
PRO-­‐200G CARB-­‐302G FAT-­‐78G


CALORIES -­‐ 2737
PRO-­‐188G CARB-­‐314G FAT-­‐81G

NUTRITION PLAN NUTRITION PLAN Reviewed by Powerhouse fitness on September 26, 2018 Rating: 5

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