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
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
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
MEAL/TIME |
NON-‐VEG |
VEG |
MEAL 1
8-‐ 9 A M
|
WALNUT EGG BHURJI6 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
|
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 TAWA40g 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
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 PROTEIN240ml 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
EVENING 7 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
Reviewed by Powerhouse fitness
on
September 26, 2018
Rating:
Reviewed by Powerhouse fitness
on
September 26, 2018
Rating:
No comments: