Scribd Logo
Upload

Welcome to Scribd!

  • 3K views

    Jeet Selal Diet Plan

    Uploaded by

    Siddharth Chaudhary
    The document provides a nutrition overview and macro nutrient breakdown for weight management. It includes lists of protein, carbohydrate and fat food sources. It then describes how to calculate macros based on calorie needs, gender and weight. It recommends adjusting carb intake after 4 weeks if weight is stable. Supplement and meal plan recommendations are also provided, with example meals that vary by macros and calorie limits. The goal is to lose weight through strength training while maintaining muscle mass.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Jeet Selal Diet Plan

    Uploaded by

    Siddharth Chaudhary
    3K views10 pages
    The document provides a nutrition overview and macro nutrient breakdown for weight management. It includes lists of protein, carbohydrate and fat food sources. It then describes how to calculate macros based on calorie needs, gender and weight. It recommends adjusting carb intake after 4 weeks if weight is stable. Supplement and meal plan recommendations are also provided, with example meals that vary by macros and calorie limits. The goal is to lose weight through strength training while maintaining muscle mass.

    Original Description:

    hst 10 diet

    Original Title

    jeet selal diet plan

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    The document provides a nutrition overview and macro nutrient breakdown for weight management. It includes lists of protein, carbohydrate and fat food sources. It then describes how to calculate macros based on calorie needs, gender and weight. It recommends adjusting carb intake after 4 weeks if weight is stable. Supplement and meal plan recommendations are also provided, with example meals that vary by macros and calorie limits. The goal is to lose weight through strength training while maintaining muscle mass.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    3K views10 pages

    Jeet Selal Diet Plan

    Uploaded by

    Siddharth Chaudhary
    The document provides a nutrition overview and macro nutrient breakdown for weight management. It includes lists of protein, carbohydrate and fat food sources. It then describes how to calculate macros based on calorie needs, gender and weight. It recommends adjusting carb intake after 4 weeks if weight is stable. Supplement and meal plan recommendations are also provided, with example meals that vary by macros and calorie limits. The goal is to lose weight through strength training while maintaining muscle mass.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 10

    NUTRION OVERVIEW

    LIST OF FOODS & FLUIDS


    PROTEIN
    CHICKEN/TURKEY BREASTS
    LEAN LAMB/GOAT
    FISH (TUNA, SALMON, BASA)
    COTTAGE CHEESE (CASEIN)
    RICOTTA CHEESE (WHEY)
    LOW-FAT PANEER
    MILK- LOW FAT
    EGG WHITES
    WHOLE EGGS
    GREEK YOGURT
    SOY CHUNKS/TOFU
    LEGUMES

    Note: Pick your protein sources out of the given foods according to your dietary
    requirements, you don’t need to have all of them.
    PLEASE REFER TO THE VIDEOS IN CASE OF CONFUSION

    CARBOHYDRATES
    OATS
    BROWN RICE
    QUINOA
    RAW OR COOKED VEGETABLES
    SWEET POTATOES
    WHOLE WHEAT OR MULTIGRAIN BREAD
    ROTI
    LEGUMES
    FRUITS

    Note: Pick your carbohydrate sources out of the given foods according to your dietary
    requirements, you don’t need to have all of them.
    FATS
    OLIVE OIL
    NUTS & SEEDS
    PEANUT BUTTER
    FATTY FISH
    WHOLE EGGS

    FLUIDS
    WATER
    COCONUT WATER
    BLACK COFFEE
    GREEN TEA

    Macro setup (Process of Calculating Macros for individuals)

    Start your DAY 1 with “Maintenance calories”


    To Find out Maintenance calories use the “Calorie Calculator” (Find the link in
    DESCRIPTION BOX).

    For example: If “YOUR” Maintenance Calories comes= 2500 kcal then,


    Week 1 = 2500 kcal is your starting point (calorie limit).

    NOW, Finding your daily PROTEIN-CARBS-FATS,


    FOR MALES EXAMPLE:
    PROTEIN= 1.2grams * (per pound body weight) CARBOHYDRATES= 1.9grams * (per pound
    body weight)
    FOR EXAMPLE, A MALE with A CALORIE limit = 2500kcal and BODY WEIGHT: 73kg (160 lbs).
    So, PROTEIN= 1.2 * 160 (per pound body weight) = 192grams = 786kcal {Since, 1gm
    protein= 4kcal}
    CARBOHYDRATES= 1.9 * 160 (per pound body weight) = 304 grams = 1216kcal {Since, 1gm
    carb= 4kcal}
    FATS = 2500- (786+1216) = 516kcal = 57grams {Since, 1gm fat= 9kcal}
    Macro Split according to 2500kcal [192Protein/304Carbs/57Fats] STARTING POINT.
    SIMILARLY,
    FOR FEMALES EXAMPLE:

    PROTEIN= 0.9 grams * (per pound body weight) CARBOHYDRATES= 1.8grams * (per pound
    body weight)
    FOR EXAMPLE, A FEMALE with A CALORIE limit = 2000kcal and BODY WEIGHT: 50kg (110 lbs).
    So, PROTEIN= 0.9 * 110 (per pound body weight) = 99grams = 396kcal {Since, 1gm
    protein= 4kcal}
    CARBOHYDRATES= 1.8 * 110 (per pound body weight) = 198 grams = 792kcal {Since, 1gm
    carb= 4kcal}
    FATS = 2500- (396+792) = 812kcal = 90grams {Since, 1gm fat= 9kcal}
    Macro Split according to 2000kcal [99Protein/198Carbs/90Fats] STARTING POINT.

    Find YOUR macro split according to your WEIGHT HEIGHT and AGE.

    CHANGE IN MACROS CONSUMPTION


    AFTER WEEK 4,
    Increase your CARBS INTAKE BY 10% only if your weight is not going up. Keep a close look
    at your strength and muscle mass progress by measuring weight every week and by
    taking lots of pictures every week.
    If the body weight is going up “slightly” OR “remaining same” every week till the 8
    WEEKS period along with, you “getting lean” and increasing the “strength & lean
    muscle mass”, we are on track!!

    WATER INTAKE
    It will depend on your activity level, lifestyle, work environment and weather. The amount
    of water intake will vary from 3-6 litters or even more, again there is no fix number for
    it, REMEMBER keep yourself hydrated throughout the day and while training.

    SUPPLEMENTATION
    SUPPLEMENT STACK

    Multivitamins (ANY BRAND)


    Fish Oils (ANY BRAND)
    Glucosamine (ANY BRAND)

    Whey protein (Concentrate OR Blend) [ANY BRAND].


    Creatine mono hydrate [ANY BRAND].
    CHANGE IN SUPPLEMENT CONSUMPTION
    NON-TRAINING DAYS- NO PRE-WORKOUT and NO POST WORKOUT DRINKS.

    MEAL RECIEPIES ( NON-VEG & VEG)


    NOTE: Quantity of ingredients will depend on your Macro split and calorie limit. This is an
    example.
    You can check Meal videos in the FULL DAY OF EATING for HST-10 Video for the
    preparation method.
    Meal timing can also vary according to your individual lifestyle so do not panic after
    seeing Oat meal 7am OMG! Let me comment and ask what can I do..
    You need to use common sense and mould this diet plan according to your suitable
    timings of workout, work and sleep patterns.
    Just keep at least 2-3 hours gap between each meal.
    NOTE: Quantity of ingredients will depend on your Macro split and calorie limit. This is an
    example of my meal quantities.
    PLEASE REFER TO THE VIDEOS IN CASE OF CONFUSION
    MEAL 1- Oat meal (7-8 am)

    -60g Oats
    -10g cashews + 10g walnuts or almonds
    -WHEY ISOLATE PROTEIN 1scoop
    -Half apple OR half banana
    -40 g blue berries or Rash berries or Grapes
    -Sprinkle cinnamon
    -1tb spoon peanut butter (100% Natural)
    - MULTIVITAN +FISH OIL 1 capsule each.

    MEAL 2- Omelette or Paneer Bhurji (11-12 noon)


    -Omelette (1 whole +5 EGG white) OR VEGITARIAN CAN ADD 150g low fat paneer
    -Chopped onions & Bell pepper 2 spoon
    -Whole wheat/meal bread 2 slice
    -Pineapple 100g
    -Green Tea 1 bag

    MEAL 3- Dal/ Chicken Rice (2-3pm)


    -120g Brown Rice/White (COOKED)
    -3 eggs (1 whole+ 2 whites) [VEG DO NOT ADD EEGS]
    -Chicken Curry or Dal {Check meal videos for recipe}
    -Ginger, Garlic and green chillies..

    MEAL 4- Roti & Banana (4:30- 5pm)


    - 1 whole wheat Roti
    -20g Peanut Buttter
    -1 Banana

    PRE-WORKOUT DRINK, INTRA WORKOUT & POST WORKOUT DRINK Pre-workout (5:30
    pm)
    Coffee 1 cup black/Pre workout supplement+ Creatine 5g

    ……………. WORKOUT…………………
    (evening 6-7:30 pm)
    Post workout (7:30)
    -1 scoop whey Blend or concentrate protein.
    Note: If you work out in MORNING then, Have MEAL 1 at least 1 hour before your workout
    and take your pre workout with it.

    MEAL 5- Fish & veggies or Paneer & veggies (8:30- 9 pm)


    -200g Low fat Paneer OR White Fish 200g
    -150g Sweet Potato
    -Chopped onions 2 spoons
    -cumin/jeera (5g)
    -Chopped tomato 2 spoons
    -Cucumber and Lettuce (or Cabbage)

    NOTE: Quantity of ingredients will depend on your Macro split and calorie limit. This is an
    example.
    PLEASE REFER TO THE VIDEOS IN CASE OF CONFUSION

    You might also like

    pFad - Phonifier reborn

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

    Note: This service is not intended for secure transactions such as banking, social media, email, or purchasing. Use at your own risk. We assume no liability whatsoever for broken pages.


    Alternative Proxies:

    Alternative Proxy

    pFad Proxy

    pFad v3 Proxy

    pFad v4 Proxy