NUTRITION
E-‐Book
Guru
Mann
Nutritionist
–
Kinesiologist
S a n
F r a n c i s c o
C a l i f o r n i a ,
U N I T E D
S T A T E S
MUSCLE
BUILDING
NUTRITION
PLAN
For
DESI
COMMUNITY
UPON
WAKING
UP
–
7-‐8AM
OPTIONAL
1
cup
Desi
Chai
with
Adrak
or
Elaichi
(5-‐8g
Sugar)
MEAL
1:
BREAKFAST
–
8-‐9AM
TITLE FOOD QUANTITY MACRO
DESI BHURJI -EGG BHURJI -2 + 4 PRO - 30G
ROTI & CHAI -PRANTHI OR ROTI -2 CARB – 55G
-CHAI OR MILK -1 CUP FAT – 12G
VEG PANEER BHURJI 100G -------------------
ALTERNATES OR TOFU BHURJI
MEAL
2:
SNACK
–
11-‐12PM
TITLE FOOD QUANTITY MACRO
ANDE / DOODH -BOILED -7 PRO - 39G
BANANA -BANANA -2 CARB – 60G
-MILK -1 CUP FAT – 6G
VEG FRESH PANEER 100G -------------------
ALTERNATES OR WHEY PROTEIN 24G
MEAL
3:
LUNCH
–
2-‐3PM
TITLE FOOD QUANTITY MACRO
-GREEN BELL PEPPER -1/2 CUP
-POTATO -1/2 PRO - 20G
AALOO SHIMLA -GINGER/GARLIC/ONION -2-4 sp CARB – 75G
YOGURT / ROTI -SALT/PEPPER -PINCH FAT – 15G
-YOGURT -1CUP
-ROTI -2
-COCONUT OIL OR DESI -1/2 sp
GHEE
PICK ANY SABJI
GREEN BEANS
VEG CAULIFLOWER
ALTERNATES CABBAGE ----------- -----------------------------
SPINACH
PEAS/POTATO
OKRA
Guru
Mann
Nutritionist
–
Kinesiologist
MEAL
4:
SNACK
–
5PM
TITLE FOOD QUANTITY MACRO
DESI DALIA -BROKEN WHEAT -1/2 PRO - 25G
-CRUSHED ALMONDS -18 PIECES CARB – 40G
-RAISINS -2SP FAT – 13G
-MILK -1CUP
VEG FRESH PANEER 100G -------------------
ALTERNATES WHEY PROTEIN 24G
MEAL
5:
LUNCH
–
2-‐3PM
TITLE FOOD QUANTITY MACRO
-BLACK CHANNE -1/2 CUP
-ONION/TOMATO -2SP PRO - 15G
KAALE CHANNE -GINGER/GARLIC -2SP CARB – 62G
ROTI -SALT/PEPPER -PINCH FAT – 4G
-ROTI OR RICE -2
-NO OIL
PICK ANY SABJI
-WHITE CHANNE
VEG -KIDNEY BEANS (RAJMA)
ALTERNATES -MIXED LENTIL (DAAL) ----------- -----------------------------
-MATAR PANEER
-TANDOORI CHICKEN
(NON VEG OPTION)
POST
WORKOUT
–
(8AM
OR
7PM)
TITLE FOOD QUANTITY MACRO
-BOILED EGGS -10-12 PRO - 50G
DESI ANDE BANANA SHAKE CARB – 45G
-BANANA -1 FAT – 0G
-MILK -240ML
-HONEY -1SP
-ICE -4 CUBES
OR FRESH MIXED JUICE
VEG FRESH PANEER WITH 100G -------------------
ALTERNATES JUICE
OR WHEY PROTEIN WITH 24G
BANANA
NOTE:
All
meals
are
available
FREE
on
my
“Health
And
Fitness”
YouTube
Channel.
Guru
Mann
Nutritionist
–
Kinesiologist
WORKOUT
PLAN
MONDAY
CHEST
&
TRICEPS
TUESDAY
QUADS,
HAMSTRINGS
&
CLAVES
WEDNESDAY
CARDIO
&
ABS
THURSDAY
BACK
&
BICEPS
FRIDAY
SHOULDERS
&
TRICEPS
SATURDAY
REST
SUNDAY
REST
CHEST
&
TRICEPS
Warm-‐up
2
x
25reps
1
DB
Press
+
Pushups
3
x
10-‐12
Reps
2
DB
Incline
Fly
3
x
10-‐12
Reps
3
Peck
Deck
+
Decline
Cable
Fly
3
x
10-‐12
Reps
4
Barbell
Skull
Crusher
+
Bench
Dips
3
x
10-‐12
Reps
5
Cable
Overhead
Ext
+
Reverse
grip
Triceps
Pressdown
3
x
10-‐12
Reps
6
DB
Kickback
3
x
10-‐12
Reps
QUADS,
HAMS
&
CALVES
Warm-‐up
2
x
25reps
1
Barbell
Front
Squat
3
x
10-‐12
Reps
2
Leg
Press
+
DB
Deadlift
3
x
10-‐12
Reps
3
Leg
Extension
+
Leg
Curl
3
x
10-‐12
Reps
4
DB
Lunges
3
x
10-‐12
Reps
5
Standing
Calf
Raise
3
x
10-‐12
Reps
CARDIO
&
ABS
1
Cable
Crunches
4
x
20
Reps
2
Laying
Leg
Crunch
+
Oblique
Crunches
4
x
20
Reps
3
Planks
3
x
120sec
hold
4
Inclined
Side
Twist
3
x
20
Reps
CARDIO
30mins
Running
or
Elliptical
-‐-‐-‐-‐-‐-‐-‐-‐-‐
BACK
&
BICEPS
Warm-‐up
2
x
25reps
1
Reverse
Grip
Lat
Pull-‐down
3
x
10-‐12
Reps
2
DB
Pullover
+
Pull-‐ups
3
x
10-‐12
Reps
3
Close
Grip
Machine
Rows
3
x
10-‐12
Reps
4
Barbell
Hyper
Ext.
3
x
10-‐12
Reps
5
DB
Hammer
Curl
3
x
10-‐12
Reps
6
Barbell
Preacher
Curl
+Close
Grip
Barbell
Curl
3
x
10-‐12
Reps
7
DB
Conc.
Curl
3
x
10-‐12
Reps
Guru
Mann
Nutritionist
–
Kinesiologist
SHOULDERS
&
TRAPS
Warm-‐up
2
x
25reps
1
DB
Press
3
x
10-‐12
Reps
2
DB
Side
Raise
+
Plate
Front
Raise
3
x
10-‐12
Reps
3
Single
Hand
DB
Press
+
Cable
Side
Raise
3
x
10-‐12
Reps
4
Cable
Rear
Delt
Fly
3
x
10-‐12
Reps
5
DB
Shrugs
3
x
10-‐12
Reps
POINT
TO
BE
NOTED:
Ø 5
minutes
Warm-‐up
before
training.
Ø 3-‐4
Sets
per
exercise.
Ø 10-‐12
reps
per
set.
Ø 2
Minutes
Rest
after
each
set.
Ø Regular
Set
&
Super
Set.
Ø Drink
750ml
Water
through
the
Workout.
Guru
Mann
Nutritionist
–
Kinesiologist
