FAT LOSS AND CUTTING DIET PLAN FOR NON-VEGETARIAN

AFTER WAKING UP

Supplement- 500mg carnitine

MEAL 1

BOILED EGGS

1 apple

7 boiled egg whites

2 boiled whole eggs

Supplement – 1 gm CLA

Protein- 40gm

Carb- 23gm

Fat- 11gm

MEAL 2

GREEK YOGURT

1 cup plain Greek yogurt

20gm roasted peanuts

1 gm cinnamon

Protein- 27gm

Carb- 15gm

Fat- 13gm

MEAL 3

CHICKEN WITH VEGETABLES

100gm grilled chicken breast

1/2 cup kidney beans

1/2 cup green bell pepper

1/2 cup broccoli

2sp onion

2sp tomato

1sp olive oil

Protein- 24gm

Carb- 24gm

Fat- 18gm

PRE W/O

1/2tbs coffee

240ml hot water

Supplement- 500mg carnitine

OR

PRE W/O SUPPLEMENT

1 scoop any pre workout supplement

POST WORKOUT SUPPLEMENT

1-2 scoop whey protein

300ml cold water

Protein- 40gm

Carb- 0gm

Fat- 0gm

MEAL 4

CHAPATTI FISH ROLL

100gm grilled white fish

1 large chapatti

1/2 cup chickpeas

2sp onion

2sp tomato

1sp yogurt

1sp ketchup

Salt,pepper,spice of your choice

Protein- 34gm

Carb- 35gm

Fat- 5gm

MEAL 5

WARM MILK

1 cup non fat/low fat milk

2 green cardamom

2 cloves

Pinch of cinnamon

2-3sp whey protein

20 almonds

Supplement- 1gm CLA

Protein- 34gm

Carb- 16gm

Fat- 14gm

Total calorie of the day – 1816

Total protein of the day – 200gm

total carbs of the day – 119gm

total fats of the day – 60gm

Protein and it’s role in body building

Protein is the most essential and underrated nutrient when it comes to fitness. Protein is made of amino acids. Protein is not just a macro nutrient, it contains sulphur and nitrogen required by every cell in the body. But unlike carbohydrates and fats, our body cannot store protein. So, sufficient amount of protein should be taken from diet. Protein are made of amino acids. There are 21 in total present in all life forms on Earth, out of which 9 cannot be synthesized by humans. So, these 9 amino acids are taken from food.

HOW MUCH PROTEIN SHOULD YOU TAKE EVERYDAY

The Dietary Reference Intake is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound.

On an average

For man : 56 grams per day 

For woman : 46 grams per day

And if your goal is to build muscles and loose fat, then, more protein is required.

Proteins are the main building blocks of the body, used to make muscles, enzymes, hormones, joints, skin and many more. Build the body with the building block. We cannot store protein in our body. So, we should consume it sufficiently.

Please check

Best protein sources for vegetarians

Best protein sources for Vegans

Best and Cheapest protein sources

Protein, that comes from animals have all the essential amino acids and plants do not have all the essential amino acids. So, they are taken in combination. But results are same for both plant and animal protein. So, there is no myth that vegetarian and vegan diet is not good for bodybuilding.

Taking sufficient protein help us in many ways

1. Increases muscle mass and strength.
2. Maintains bone health.
3. Reduce appetite.
4. Boosts metabolism.
5. Helps in staying fit even in old age.
6. Decreases blood pressure.
7. Increases recovery rate.
8. Provides healthy hair and skin.

Sufficient protein as such benefits. But too much of anything is bad.

Excess of protein may lead to weight gain as the extra protein consumed is stored as fat in the body. Many health issues like diarrhea, constipation, may occur. This problem occurs commonly among the non-vegetarian bodybuilder who have lack of fiber in their diet. So, to avoid these problems, take sufficient fiber and drink plenty of water.

Some of the serious side effects of excessive protein is that, it damages the kidneys. Low carbohydrate, high protein diet for a long time can damage the kidney. Excess protein may also lead to calcium loss in the body. It can also increase the chances of heart disease, and cancer.

While choosing protein sources, focus on healthy sources of protein to minimize the effects of high protein.

Best healthy sources of protein

Best healthy sources of protein for vegetarians

We are what we eat. So, rather than focusing on foods with preservatives, artificial flavors, colors, prefer to eat home made nutritious food and choose the correct products in the market.

Protein is the foundation of building muscles. Delivering the body with constant protein supply is essential for the proper muscle growth.
Life cannot sustain without this vital nutrient. So, always enjoy a protein rich meal.

vascularity – how to get the perfect VEINS

Vasculrity is a vital part of aesthetics in which mini highly visible, prominent blood vessels are visible in the skin. Some degree of vascularity is genetic, but we can develop it through a combination of strength training and proper diet. There are various methods for increasing vascularity.

INCREASE MUSCLE MASS

Larger muscles need more blood flow and nutrients. Perform resistance training to increase the blood flow. Increases blood vessel flexibility.

FOCUS ON HIGH REPS

Increase in stress in the muscles can cause an increase in the production of nitric oxide, this gives a signal to your body look leads to to formation and growth of new blood vessels. Perform sets with high repetition for increasing muscle mass and achieving vascularity.

LIMIT CARDIO

Don’t focus on excessive cardio exercise. It can inhibit muscle growth.

EAT NITRATE RICH DIET

Naked skin help improve performance at gym making them riddle for pre workout. Pomegranate, garlic, citrus fruits, are high in nitrates.

DECREASE BODY FAT

When muscle mass is improved the body fat drops. Eat a less calorie diet, so that vascularity will be enhanced.

COMPLETE BULKING DIET PLAN-NON VEG

There are total 6 meals

MEAL 1- BULK SHAKE

INGREDIENTS

2 banana

Carbs- 50 g, Protein- 2g Fat- 0

1 scoop whey protein

Carbs- 1g, Protein- 24g, Fat- 1g

250 ml milk

Carbs- 10 g, Protein- 8g Fat- 5g

150 ml water

Half cup oats

Carbs- 27 g, Protein- 3g Fat- 1g

Total calories- 680

Mix all the ingredients and blend it.

MEAL 2- BREAD WITH EGG

INGREDIENTS

2 whole egg

Carbs- 2g, Protein- 12g Fat- 10g

2 egg whites

Carbs- 0, Protein- 8g Fat- 0

4 slices of multi grain bread

Carbs- 56g, Protein- 8g Fat- 0

Barbecue sauce (optional)

Total calories- 550

MEAL 3- MIX FRIED RICE

INGREDIENTS

1 cup rice

Carbs- 45g, Protein- 3g Fat- 1g

Half cup kidney beans

Carbs- 15g, Protein- 5g Fat- 1g

Half cup peas

Carbs- 3g, Protein- 4g Fat- 0

4 egg whites

Carbs- 0, Protein- 16g, Fat- 0

1 tablespoon Coconut oil or any cooking oil

Carbs- 0, Protein- 0, Fat- 13g

Total calories- 471

MEAL 4- BULK SHAKE

INGREDIENTS

2 banana

Carbs- 50 g, Protein- 2g Fat- 0

1 scoop whey protein

Carbs- 1g, Protein- 24g, Fat- 1g

250 ml milk

Carbs- 10 g, Protein- 8g Fat- 5g

150 ml water

Half cup oats

Carbs- 27 g, Protein- 3g Fat- 1g

Total calories- 680

Mix all the ingredients and blend it.

PRE WORKOUT

Pre workout supplement- 1 scoop

Creatine

Water- 200-250ml

DURING WORKOUT

BCAA- 5-10 g

Water- 300-500ml

POST WORKOUT 1

Whey protein- 1-2 scoop

Creatine- 3-5g

Glutamine- 3-5g

Water- 200-350 ml

POST WORKOUT 2 (45 min after workout)

Fresh fruit juice- 350 ml

MEAL 5- GRILLED CHICKEN WITH POTATO, BEANS, AND CHICK PEAS

INGREDIENTS

Chicken breast- 80g

Carbs- 0, Protein- 14g, Fat- 0

Potato- 220g

Carbs- 50g, Protein- 0, Fat- 0

Half cup chickpeas

Carbs- 15g, Protein- 6g, Fat- 2g

1 tomato

Carbs- 5g

Barbecue sauce (optional)

Total calories- 378

MEAL 6

INGREDIENTS

Milk- 100ml

Carbs- 6g, Protein- 5g, Fat- 1g

Half scoop whey protein

Carbs- 0, Protein- 10g, Fat- 0

2 slices of Brown bread

Carbs- 30g, Protein- 0, Fat- 1g

1 tablespoon peanut butter

Carbs- 3g, Protein- 3g, Fat- 10g

Total calories- 336

Popular ways to do intermittent fasting

16/8 METHOD

The 16/8 method is the most popular way of intermediate fasting. It involves fasting everyday for 14 to 16 hours and restricting the eating window to 8 to 10 hours.

In this method fasting can actually be as simple as not eating anything after dinner and skipping the breakfast. Most people generally get familiar with this method.

You can take 2,3,or more meals according to your choice.

EAT STOP EAT METHOD

Is also a popular method in which you eat normally for two days and then fast in the 3rd day and repeat the process. This method was introduced by fitness expert Brad Pilon.

Eat stop eat method allows you to fast for 2 to 3 days in a week.

THE WARRIOR DIET

The warrior diet involves eating small amount of raw fruits and vegetables during the day and eating a huge meal at evening. This method was popularized by fitness expert Ori Hofmekler.

This is a very difficult diet and it takes a long time to get used to it.

5:2 DIET

The 5:2 diet involves eating normally 5 days of the week while restricting the calories intake to 500 to 600 calories for the rest two days of the week. This diet was popularized by British journalist Michael Mosley.

ALTERNATE DAY FASTING

In alternate day fasting, we have to fast every other day.

For beginners you can take up to 500 calories during the fasting days. Try to decrease the calories slowly.

healthy fats and it’s role in body building

Fat is a macro nutrient, which provides our body energy, has a significant role in digestion of food, helps in absorption of vitamins, maintains brain health, lubricates joints, helps in secretion of hormones like testosterone and many more. But people often take it as something that would add inches to there belly, make them look bulky and just unhealthy.

But we need to understand that fats are as important as protein in our diet. Without going deep into science, we can divide them into two types, the bad fat and the healthy fat and it is the bad fat that increases cholesterol, creates health problems, and increases weight.

Healthy fats improve our mood, boost energy level and doesn’t allows stubborn fat to get stored in the body.

So, without excluding fats completely from your diet, you should focus on eating healthy fats.

Benefits of healthy fats

• Helps in decreasing the level of bad LDL cholesterol and increases good HDL cholesterol.
• Helps in lowering blood pressure.
• Lubricates the joint.
• Keeps skin healthy.
• Prevents heart diseases.
• Promotes digestion and absorption of vitamins.

Sources of healthy fats include avocados, peanut butter, nuts, flax seed etc.

Primary sources of bad fats include packaged foods such as packaged snacks, cookies, cakes, doughnuts, and fast foods like fried foods, pizza, burger etc.

Cooking should done with the use of healthy oils like cold pressed coconut oil, olive oil, canola oil, rice bran oil etc. Avoid refined and hydrogenated vegetable oils that are available in the market.

TOP 10 FOODS RICH IN OMEGA 3

CHIA SEEDS

The same seeds that made chia pet famous are a natural source of Omega-3. Just 1ounce (28 gm)give give you 5 grams of ALA. You can easily at this nutty-testing seeds to just about anything.

ANCHOVIES

A 20 gram pile of fresh anchovies contains 300 milligrams of Omega -3, a significant chunk of your recommended daily intake. According to the journal of the American medical association, weekly consumption of 1-2,3 ounce servings of oily fish leads to 36% lower likelihood of dying form heart disease.

SARDINES

The EPA and DHA in sardines is extremely concentrated, and will help lower your triglyceride and cholesterol levels. These funny little fish for extremely rich in vitamin B12:less than 100 grams provides more than 300% of your daily needs.

DRIED BUTTERNUTS

With a whopping 10463 milligrams of Omega-3 fatty acid for serving of 120 gram, dried butternuts are great for anyone looking to improve their heart health. That same serving will also content 12.5 grams of monounsaturated fat,which promotes healthy cholesterol level.

SALMON

Perhaps the best known source of Omega-3 fatty acids, Salmon is a great source of nutrients and good fats. Salmon is one of the most heart healthy fish out there others, such as formed tilapia, content more and unhealthy fatty acids.

FLAXSEED OIL

At least half of the content of this oil comes from its Omega -3 fatty acids.it’s also an effective natural treatment for or constipation.These acids are ALA, which is different form eicosapentaenoic acid , or EPA and docosahecaenoic acid or DHA.

CABBAGE

Cabbage contains 40 milligram of Omega-3 fatty acids per serving, complemented by 30.3 milli grams of Omega-6 fatty acids modest but appreciated additions to any salad. It is a good source of iron,calcium and magnesium and an even better source of potassium and manganese.

CAVIAR

A single tablespoon of caviar contains 1 gram of Omega-3 fatty acids. It contains various amounts of many vitamins namely vitamin A, B2, B6, B12, B44, C, and D. so it’s best to limit your intake to 30 to 50 grams per serving.

WALNUTS

Among the many benefits of walnuts is there impressive Omega-3 content. The kind of Omega-3 in walnuts is called Alpha-linolenic acid, or ALA , and has anti inflammatory properties.Walnuts contain lots of antioxidants,and may help prevent prostate and breast cancer.

HEMP SEEDS

The content both Omega-3 and Omega-6 essential fatty acids not to mention all 9 essential amino acids. comprises 33% of the hemp seed. While Omega-3 and 6 fatty acids make of 35% of its content.

top 10 super foods for muscle growth

MANGO

Loaded with vitamins, minerals, antioxidants, mango is truly a super food. Native to the India, the king of fruits provides of plethora of the benefits. It helps in digestion, boosts immunity, fights free radicals in the body, speeds up muscle recovery, aids weight loss, lowers the level of bad cholesterol, provides energy and boosts performance in the gym when consumed before workout. Rich in fibers promoting gut health.

EGGS

Eggs are most inexpensive source of high quality protein. Eggs are incredible when it comes to nutrition. Eggs are rich in vitamins and minerals like selenium, zinc, copper, iron, vitamin D, A, E, K, B6, B12. So, you getting so much out of a single egg. Eggs boost testosterone and the increase the levels of healthy cholesterol in the body. Some eggs even have Omega 3 fatty acids in them. Eggs are feeling and so you will be eating fewer calories, helping in weight loss.

CHICKEN

When it comes to protein, chicken comes first. Chicken is a lean meat with high nutritional value. Chicken breast is a perfect source of protein as it contains only protein and no fats. Eating chicken regularly helps in losing weight. It is a good source of calcium and phosphorus, increases the bone mineral density and reduces the chance of arthritis. The perfect super food, should be definitely included in your diet.

SALMON

Salmon is a treasure of nutrients. Loaded with vitamins A, E, D, K, improve bone health, boosts muscle repair, perfect for eyes, regulates metabolism. Salmon is very good for the brain, improves memory. It has anti-inflammatory properties and thus, provides a healthy skin. Rich source of Omega 3 fatty acids, helps in testosterone production, lubricates the joints. High in protein, low in saturated fats, salmons are friendly to weight loss. A super food, consume at least twice a week.

COTTAGE CHEESE

Cottage cheese is a protein rich nutritious food with numerous health benefits. Consumed in varieties of recipes throughout the world. It is rich in slow digesting casein protein. Rich in folate, helping in production of red blood cells. Improves digestion, and promotes bone health as it is rich in calcium, and phosphorus. Maintains healthy blood sugar levels. Cottage cheese is a great alternative to meat for vegetarians. It is cheap and easily available.

BANANA

A powerhouse of nutrients, bananas are the most commonly used fruit in the world. Every nation has its own way to use this super food. Banana is loaded with fiber both soluble and insoluble. So, it is perfect for maintaining a healthy gut. Banana promotes digestion, building up metabolism. Banana are high in potassium. This mineral is known for its numerous health benefits, it helps in regulating heartbeat, contains blood pressure, enhances brain power. High in iron content and can be used for both weight gain and weight loss, enhance workout performance.

LENTILS

Lentils are one of the most nutrition dense foods in the planet. But are often ignored. They are cheap source of almost every kind of Nutrients. Lentils are made of over 25% protein, making an excellent meat alternative. A cup of cooked lentils provides almost every important nutrient required by our body. High in fiber and low in fat making them great for anyone who is targeting the muscles. A great choice for vegans.

YOGURT

Yogurt contains nearly every nutrient that our body needs. Extremely rich in calcium, just one server provides half of the daily requirement for calcium. Yogurt is high in protein. Yogurt increases the good bacteria in the gut. Yogurt helps in decreasing the fat percentage in the body.

ALMONDS

Almonds are the choice of people who want a fit and healthy lifestyle and for those are working on there muscles. Good source of protein, vitamin E, healthy fats, has a significant role in many desserts everywhere. Almonds are very high in calcium, even higher than milk. Almonds should be a part of your diet plan.

RED RICE

Red rice is a less known super food that has been introduced to the world recently but has been used in Asian countries since ages. Red rises 10 times more antioxidants then brown rice. It is rich in essentials like iron, vitamins, and fiber. Red rice enhances the production of red blood cells in our body, has a decent amount of protein in it and is a staple food in some places. Promotes weight loss, skin friendly, good for diabetes, easy to cook and can be enjoyed in a variety of ways.

carbohydrates and it’s role in body building

People often think carbohydrates are not required for the body as they want to get shredded or loose weight. There is a common myth that consuming carbohydrates increases weight and is not good for fat loss. But it is not completely correct, consuming carbohydrates form unhealthy sources like pizza, burgers, will increase negative weight in the body. So you should focus on eating healthy calories.

Check for the top 10 sources of healthy carbohydrates.

Carbohydrates are the fuel for the body and they are converted into glycogen that are stored in the muscles that provides energy during workout. Just make sure that you are taking complex carbohydrates like wheat, brown rice, sweet potatoes and not focusing on unhealthy carbohydrates like refined grains such as white rice, refined flours.

Carbohydrates trigger almost every functions in our body as they provide energy and energy is used everywhere. If your diet does not contains enough carbohydrates then your workout performance and recovery rate will be severely affected, so, don’t avoid carbohydrates, they are the food for brain.

Carbohydrates prevent muscle loss. If your body remain calorie deficient then our body converts muscles back to amino acid and then to glucose. So carbohydrates should never be avoided.

Fiber is also a type of carbohydrate that maintains a healthy digestive system. Fibers are not digested by our body but they help in digestion of other nutrients.

Top 10 high calorie food for weight gain

POTATO

Servings-100gm

Calories-77

LEGUMES

Servings-100gm

calories-116

MANGO

Servings-100gm

Calories-65

DARK CHOCOLATE

Servings-100gm

Calories-546

DRIED FRUITS

Servings-100gm

Calories-359

BROWN RICE

Servings-100gm

Calories-111

OILY FISH

Servings-100gm

Calories-206

NUTS

Servings-100gm

Calories-607

YOGURT

Servings-100gm

Calories-61

AVOCADO

Servings-100gm

Calories-160