T-30 Nutrition Plan For MEN by Guru Mann

TRANSFORMATION
D E S I G N E D & C R E A T E D B -Y 30
G U R UNUTRITION
M A N N

TRANSFORMATION-30
MA LE & F EMA LE WOR KOUT
NUTRITION PLAN for MEN

TIME WORKOUT DAYS NON WORKOUT DAY

WAKING UP DETOX JUICE (Twice a week)
MEAL 1 SUPER OATS SUPER OATS
-‐1/2sp Whey -‐1sp Whey
BREAKFAST -‐1/2 cup Oats -‐1 cup Oats
8-‐9AM -‐1/2 Banana -‐1/2 Banana
-‐1sp Chia Seeds -‐2g Cinnamon
-‐2g Cinnamon -‐1 Multivitamins
-‐4 Boiled Egg Whites
-‐1 Multivitamins
MACRO’S CAL-‐ 322 PRO-‐28G CARB-‐30G FAT-‐10G CAL-‐ 379 PRO-‐28G CARB-‐60G FAT-‐3G

MEAL 2 OMELETE BREAD OMELETE
SNACK -‐6 Egg Whites -‐5 Egg Whites
11-‐12PM -‐1 Orange or Pear Or Apple -‐3 Slice Wheat Bread

MEAL 3 CHICKEN SALAD PANEER BHURJI
-‐100g Grilled or boiled Chicken -‐80g Paneer
-‐1cup Cucumber -‐2 Roti
-‐1c Green Leaves or Lettuce or Cabbage -‐ ½ Cucumber
LUNCH -‐1 large Carrot -‐1g CLA Supplement
2-‐3PM -‐3sp Tomato
-‐1 Whole Egg
-‐20g Walnut
-‐1sp Vinegar
-‐Avocado & Broccoli (option)
-‐Non Fat Ranch (optional)
-‐1g CLA Supplement
BANANA PROTEIN
MEAL 4 -‐1 Banana OATS COOKIES & CHANNE
-‐1sp Peanut Butter -‐1cup Dry Roasted Channe
SNACK -‐1sp Peanuts -‐4 Oats Cookies (Britania)
4-‐5PM -‐1sp Whey (or 2sp Protinex) -‐3 Egg Whites or ( ½sp Whey in Water)

Designed & Created by Guru M ann
ISSA/ASFA/NASM/ACE/ACSM Level-‐III CERTIFIED | Biomechanics & Kinesiology – Human Kinetic
FB: GuruMannFitness YOUTUBE: Health and Fitness | Guru M ann Fitness INSTA: GuruMann

TRANSFORMATION - 30 NUTRITION

PRE W/O PRE W/O SUPPLEMENT

6PM -‐1scoop Amino Energy
-‐200ml Cold Water
NO WORKOUT
OR
PRE W/O WITHOUT SUPPLEMENT
-‐½tbs Coffee (Nescafe)
-‐240ml Hot Water + 1sp milk
DURING W/O DURING W/O SUPPLEMENT (or No Supplement just water)

6:30-‐7:30 -‐1scoop Xtend NO WORKOUT
(Mix it a cold w ater bottle and sip it through out the w orkout)
POST W/O POST W/O SUPPLEMENT
7:30PM -‐1-‐2scoop Prostar Whey Protein
-‐240ml cold water or 1sp(200ml) Gatorade
NO WORKOUT
OR
POST W/O WITHOUT SUPPLEMENT
-‐240ml Non fat milk
MACRO’S CAL-‐ 136 PRO-‐34G CARB-‐0G FAT-‐0G

MEAL 5 VEGGIE BOWL with Chicken SCRAMBLED EGGS & RICE
-‐ ½cup Brown Rice -‐5 Egg Whites
DINNER -‐ 80g Chicken Breast (or boiled) -‐1cup Brown Rice
8:30-‐9PM -‐ ½ Chick Peas (Make Scrambled Eggs then add cooked brown rice,
little bit salt and pepper)
-‐½ Green Bell Pepper
-‐1g Fish Oil Supplement
-‐ ½cup Cauliflower
-‐3sp Green Onion(or Red Onion)
-‐3sp Tomato
-‐ ½ Lemon
-‐ ½ Coconut Oil
-‐1sp Ketchup
-‐Salt/Pepper/Garlic Power

MEAL 6 CASEIN MILK PROTEIN CASEIN MILK PROTEIN
-‐2/3sp Casein or Whey or Protienx -‐2/3sp Casein or Whey or Protinex
BEFORE BED -‐240mlAlmond Milk (coconut or non fat milk) -‐240ml Low fat Milk
11PM -‐2sp Ground Flaxseeds -‐1sclice Bread with 1sp Peanut Butter
-‐Pinch Cinnamon -‐ 1g CLA Supplement
-‐ 1g CLA Supplement
TOTAL CAL-‐1930 P-‐203 C-‐122 F-‐70 CAL-‐2082 P-‐144 C-‐300 F-‐34





6:30AM

7:00AM -‐1scoop Amino Energy
NO WORKOUT
OR
DURING W/O DURING W/O SUPPLEMENT (or No

7:30-‐9:00 Supplement just water) NO WORKOUT
-‐1scoop Xtend
9:00AM -‐1-‐2scoop Prostar Whey Protein
-‐240ml cold water or 1sp(200ml)
Gatorade NO WORKOUT
OR

-‐1/2sp Whey -‐1sp Whey
10AM -‐1/2 Banana -‐1/2 Banana
-‐1 Multivitamins

MEAL 2 OMELETE BREAD OMELETE
SNACK -‐6 Egg Whites -‐5 Egg Whites
12-‐1PM -‐1 Orange or Pear Or Apple -‐3 Slice Wheat Bread

MEAL 3 CHICKEN SALAD PANEER BHURJI
-‐100g Grilled or boiled Chicken -‐80g Paneer
LUNCH -‐1c Green Leaves or Lettuce or Cabbage -‐ ½ Cucumber
3-‐4PM -‐1 large Carrot -‐1g CLA Supplement


-‐3sp Tomato
-‐1 Whole Egg
-‐20g Walnut
-‐1sp Vinegar
-‐Non Fat Ranch (optional)

MEAL 4 BANANA PROTEIN OATS COOKIES & CHANNE
-‐1 Banana -‐1cup Dry Roasted Channe
SNACK -‐1sp Peanut Butter -‐4 Oats Cookies (Britania)
5-‐6PM -‐1sp Peanuts -‐3 Egg Whites or ( ½sp Whey in Water)
-‐1sp Whey (or 2sp Protinex)

MEAL 5 VEGGIE BOWL with Chicken SCRAMBLED EGGS & RICE
-‐ ½cup Brown Rice -‐5 Egg Whites
DINNER -‐ 80g Chicken Breast (or boiled) -‐1cup Brown Rice
8-‐9PM -‐ ½ Chick Peas (Make Scrambled Eggs then add cooked brown rice,
little bit salt and pepper)
-‐½ Green Bell Pepper
-‐3sp Green Onion(or Red Onion)
-‐3sp Tomato
-‐ ½ Lemon
-‐ ½ Coconut Oil
-‐1sp Ketchup

10-‐11PM -‐2sp Ground Flaxseeds -‐1sclice Bread with 1sp Peanut Butter




-‐1sp Whey -‐1sp Whey (or 2sp Proteinx)
8-‐9AM -‐1/2 Banana -‐1/2 Banana
-‐1 Multivitamins

MEAL 2 PROTEIN DRINK PEANUT BUTTER TOAST
SNACK -‐1so Whey or Casein -‐3slice Wheat Bread
11-‐12PM -‐1 Orange or Pear Or Apple -‐1sp Peanut Butter
-‐240ml Non fat Milk

MEAL 3 BEAN SALAD PANEER BHURJI
-‐1/2 Kidney Beans -‐80g Paneer
2-‐3PM -‐3sp Tomato
-‐50g Paneer
-‐20g Walnut
-‐1sp Vinegar

4-‐5PM -‐1sp Peanuts -‐200ml Non Fat milk with 1sp Protinex
-‐1sp Whey (or 2sp Proteinx)


6PM -‐1scoop Amino Energy
NO WORKOUT
OR




-‐1scoop Xtend
7:30PM -‐1-‐2scoop Prostar Whey Protein
Gatorade NO WORKOUT
OR
-‐2sp Sugar Free Protinex

MEAL 5 VEGGIE BOWL with Soy Chunks LENTIL & RICE
-‐ ½cup Brown Rice -‐½cup cooked Black Lentil
DINNER -‐50g Soy Chunks -‐1cup low fat yogurt
8:30-‐9PM -‐ ½ Chic Peas -‐1cup Brown Rice
-‐½ Green Bell Pepper -‐1g Flaxseed Oil Supplement
-‐3sp Green Onion
-‐3sp Tomato
-‐ ½ Lemon
-‐ ½ Coconut Oil
-‐1sp Ketchup
-‐1g Flaxseed Oil Supplement





6:30AM

7AM -‐1scoop Amino Energy
NO WORKOUT
OR

-‐1scoop Xtend
9:00AM -‐1-‐2scoop Prostar Whey Protein
Gatorade NO WORKOUT
OR
-‐2sp Sugar Free Protinex

-‐1sp Whey -‐1sp Whey (or 2sp Proteinx)
10AM -‐1/2 Banana -‐1/2 Banana
-‐1 Multivitamins

MEAL 2 PROTEIN DRINK PEANUT BUTTER TOAST
SNACK -‐1so Whey or Casein -‐3slice Wheat Bread
12-‐1PM -‐1 Orange or Pear Or Apple -‐1sp Peanut Butter
-‐240ml Non fat Milk

MEAL 3 BEAN SALAD PANEER BHURJI
-‐1/2 Kidney Beans -‐80g Paneer
3-‐4PM

-‐3sp Tomato
-‐50g Paneer
-‐20g Walnut
-‐1sp Vinegar

5-‐6PM -‐1sp Peanuts -‐200ml Non Fat milk with 1sp Protinex
-‐1sp Whey (or 2sp Proteinx)

MEAL 5 VEGGIE BOWL with Soy Chunks LENTIL & RICE
-‐ ½cup Brown Rice -‐½cup cooked Black Lentil
DINNER -‐50g Soy Chunks -‐1cup low fat yogurt
7-‐8PM -‐ ½ Chic Peas -‐1cup Brown Rice
-‐½ Green Bell Pepper -‐1g Flaxseed Oil Supplement
-‐3sp Green Onion
-‐3sp Tomato
-‐ ½ Lemon
-‐ ½ Coconut Oil
-‐1sp Ketchup
-‐1g Flaxseed Oil Supplement


INFORMATION:
v Watch all the Nutrition Videos on Health and Fitness Channel

v Adjust your meal timings according to your wake-up and sleep cycle
v Use cooking spray instead of oil
v Cook meals in the morning if you are going to work
v Keep protein bar with you incase you skip the meal
v Sleep 8hours minimum
v Drink 10-12 glass of water (3-4liters)


T-30 Nutrition Plan For MEN by Guru Mann

Uploaded by

Copyright:

Available Formats

T-30 Nutrition Plan For MEN by Guru Mann

Uploaded by

Document Information

Original Description:

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

T-30 Nutrition Plan For MEN by Guru Mann

Uploaded by

Copyright:

Available Formats

What is the nutrition plan designed to achieve?

What are the meal timings and structure?

NUTRITION PLAN for MEN

Designed & Created by Guru M ann

Designed & Created by Guru M ann

Designed & Created by Guru M ann

6:30-‐7:30 Supplement just water) NO WORKOUT

v Watch all the Nutrition Videos on Health and Fitness Channel

Designed & Created by Guru M ann

You might also like

Pfad - The Proxy pFad of © 2024 Garber Painting. All rights reserved.

T-30 Nutrition Plan For MEN by Guru Mann

Uploaded by

Copyright:

Available Formats

T-30 Nutrition Plan For MEN by Guru Mann

Uploaded by

Document Information

Original Description:

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

T-30 Nutrition Plan For MEN by Guru Mann

Uploaded by

Copyright:

Available Formats

What is the nutrition plan designed to achieve?

What is the nutrition plan designed to achieve?

What are the meal timings and structure?

What are the meal timings and structure?

NUTRITION PLAN for MEN

Designed & Created by Guru M ann

Designed & Created by Guru M ann

Designed & Created by Guru M ann

6:30-­‐7:30 Supplement just water) NO WORKOUT

v Watch all the Nutrition Videos on Health and Fitness Channel

Designed & Created by Guru M ann

You might also like

Pfad - The Proxy pFad of © 2024 Garber Painting. All rights reserved.

6:30-‐7:30 Supplement just water) NO WORKOUT