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

FAT LOSS AND CUTTING DIET PLAN FOR VEGETARIAN

UPON WAKING UP

Supplement: 500 mg carnitine

MEAL 1

PROTEIN SHAKE

1/2 banana

1sp peanut butter

2sp low fat yogurt

200 ml almond milk or soya milk

1.1sp whey protein

Pinch of cinnamon

Supplement:1gm CLA

Protein-40gm

Carb-23gm

Fat-11gm

MEAL 2

GREEK YOGURT

1 cup plain Greek yogurt

20 gm roasted peanuts

1 gm cinnamon

Protein-27gm

Carb-15gm

Fat-13gm

MEAL 3

PANEER AND VEGETABLES

100 gm paneer (cottage cheese)

1/2 cup kidney beans (rajma)

1/2 cup green bell pepper

1/2 cup broccoli

2 sp onion

2 sp tomato

Protein-24gm

Carb-24gm

Fat-21gm

PRE W/O WITHOUT SUPPLEMENT

1/2 tbs coffee

240ml hot water

Supplement: 500mg carnitine

OR

PRE W/O SUPPLEMENT

1scooop of any pre workout supplement

POST W/O SUPPLEMENT

1-2 scoop whey protein

300ml cold water

MEAL 4

CHAPATI SOY WRAP

1 large Chappti

50gm Soya chunks

1/2 cup chickpeas

2sp onions

2sp tomato

1sp yogurt

1sp ketchup

Salt/pepper/spices of your choice

Protein- 34gm

Carbs- 63gm

Fat- 10gm

MEAL 5

WARM MILK

1 cup non fat/low fat milk

2 green cardamom

2 cloves

Pich of cinnamon

Add 2-3sp whey protein

20 almonds

Supplement- 1gm CLA

Protein- 34gm

Carbs- 16gm

Fat- 14gm

Total calorie of the day – 2000

Total protein of the day – 200gm

total carbs of the day – 147gm

total fats of the day – 68gm

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.

COMPLETE BULKING DIET PLAN-VEG

MEAL 1

OATMEAL

INGREDIENTS

2/3 cup oats

1/4 cup cereals

2/3 table spoon whey

1/8 cup Raisins

1/8 cup almonds

1/8 cup walnuts

1/2 banana

1/2 apple

Pinch of cinnamon

Calories – 595

Protein – 35gm

Carbs – 80gm

Fats – 15gm

Calories – 595

Carbs – 80gm

Protein – 35gm

Fat – 15gm

MEAL 2

PROTEIN SNACK

1 slice bread +1sp peanut butter

1 slice bread + 1/2 cup mashed chickpeas

1 slice bread + 1 banana + 1sp peanut butter

Calories – 536

Carbs – 71gm

Protein – 23gm

Fat – 16gm

MEAL 3

POTATO BOWL

140gm sweet potato

1/2 cup kidney beans

50gm paneer(cottage cheese)

1/2 cup green pepper

1/4 cup spinach

3sp green onion

2sp tomatoes

ketchup

1/3 cup mango/pineapple

25gm soya chunks

Calories – 490

Carbs – 68gm

Protein – 33gm

Fat – 10gm

MEAL 4

BULK UP SHAKE

2 banana

1sp whey protein

1.5sp peanut butter

240ml milk

1/2 cup oats

pinch of cinnamon

150ml water

Calories – 681

Carbs – 92gm

Protein – 40gm

Fat – 17gm

PRE WORKOUT

1 scoop any pre workout supplement

creatine

water

DURING WORKOUT

BCAA

water

POST WORKOUT- 1

1-2 scoop whey protein

glutamine

water

POST WORKOUT- 2 (45 min after post workout- 1)

fresh fruit juice

MEAL 5

200gm tofu

1 pineapple ring

BROCCOLI CABBAGE SALAD

1/2 cup broccoli

1/2 cup cabbage

topping of your choice

BEANS SALAD

1/4 cup kidney beans

1/4 cup chickpeas

2sp chopped carrots

2sp chopped tomatoes

2sp chopped oninons

1/2 lemon

ketchup, or any sauce

salt, pepper

Calories – 513

Carbs – 60gm

Protein – 30gm

Fat – 10gm

MEAL 6

1/2 cup milk

1/2 scoop whey or casein protein

1/2 spoon peanut butter

2 slices of brown bread

Calories – 336

Carbs – 39gm

Protein – 18gm

Fat – 12gm

Total calorie of the day – 3551

Total protein of the day – 229gm

total carbs of the day – 460gm

total fats of the day – 87gm

LEAN MODE DIET PLAN FOR MORNING WORKOUT – VEG

MEAL 1

PROTEIN SMOOTHIE

2/3sp whey

1/2 cup oats

1 banana

1sp peanut butter

240 ml non fat milk

2gm cinammon

Calories – 410

Carbs – 50gm

Protein – 30gm

Fat – 10gm

PRE W/O SUPPLEMENT

1scoop C4 or amino energy or 1 M.R or No Xplode or Assult

200ml cold water

OR

PRE W/O WITHOUT SUPPLEMENT

1/2tbs cofee

240ml hot water + 1sp milk

POST W/O SUPPLEMENT

1-2 scoop whey protein

5gm BCAA

240ml Gatorade

1 banana

1sp honey

Calories – 400

Carbs – 70gm

Protein – 30gm

Fat – 0gm

POST W/O WITHOUT SUPPLEMENT

240ml non fat milk

1 banana

1sp honey

Calories – 400

Carbs – 70gm

Protein – 30gm

Fat – 0gm

MEAL 2

MILK AND BREAD

240ml non fat milk

3 slice whole wheat bread

1sp peanut butter

1 orange

Calories – 410

Carbs – 50gm

Protein – 30gm

Fat – 10gm

MEAL 3

POTATO BEAN BOWL

50gm soya chunks

1/2 cup black or red kidney beans

1/2 cup white chickpeas

100gm sweet potatos

1/2 green bell pepper

1/2 sp olive oil

3sp onion

3sp taomato

1/2 lemon

Calories – 410

Carbs – 50gm

Protein – 30gm

Fat – 10gm

MEAL 4

MULTIGRAIN MEAL

1/8 cup oats

1/8 cup quinoa

1/8 cup millet

1/8 cup amarathan

1/2sp whey

1/2sp peanuts+ 1 apple

Calories – 410

Carbs – 50gm

Protein – 30gm

Fat – 10gm

MEAL 5

PANEER CURRY

100gm paneer(cottage cheese)

1/2 cup green peas

1/2 cup green bell pepper

3sp red onion

3sp green onion

3sp tomato

2 thin chappati

1sp ketchup

salt,pepper, spices of your choice

Calories – 410

Carbs – 50gm

Protein – 30gm

Fat – 10gm

MEAL 6

PROTEIN PAN CAKE

1/2 banana

1sp chia seed or flax seed

pinch of cinnamon

1/2 spoon casein or whey protein

2sp almond butter or peanut butter

Calories – 375

Carbs – 30gm

Protein – 30gm

Fat – 15gm

Total calorie of the day – 2825

Total protein of the day – 210gm

total carbs of the day – 350gm

total fats of the day – 65gm

LEAN MODE DIET PLAN FOR MORNING WORKOUT-NON VEG

MEAL 1

PROTEIN SMOOTHIE

2/3sp whey

1/2 cup oats

1 banana

1sp peanut butter

240ml nonfat milk

2gm cinnamon

Calorie – 410

Carbs – 50gm

Protein – 30gm

Fat – 10gm

PRE W/O SUPPLEMENT

1 scoop C4 or amino energy or assault or 1.M.Ror No Xplode

200ml cold water

OR

PRE W/O WITHOUT SUPPLEMENT

1/2tbs coffee

240ml hot water + 1sp milk

POST W/O SUPPLEMENT

1-2 scoop whey protein

5gm BCAA

240ml gatorade

1 banana

1sp honey

OR

POST W/O WITHOUT SUPPLEMENT

6 boiled eggs

240ml non fat milk

1 banana

1sp honey

MEAL 2

SPINACH OMELETTE

1 whole egg

5 egg whites

3 slice whole wheat bread

2 handful spinach

1 orange

Calorie – 410

Carbs – 50gm

Protein – 30gm

Fat – 10gm

MEAL 3

POTATO BEAN BOWL

100gm grilled chicken

1/2 cup black or red kidney beans

1/2 cup white chickpeas

100gm sweet potato

1/2 cup green bell pepper

1/2 spoon olive oil

3 sp onion

3 sp tomato

1/2 lemon

Calorie – 410

Carbs – 50gm

Protein – 30gm

Fat – 10gm

MEAL 4

MULTI GRAIN MEAL

1/8 cup oats

1/8 cup quinoa

1/8 cup millets

1/8 cup amarnathan

1/2 sp whey

1 sp peanuts + 1/2 apple

Calorie – 410

Carbs – 50gm

Protein – 30gm

Fat – 10gm

MEAL 5

BOILED EGG CURRY

2 boiled whole eggs

3 boiled egg whites

1/2 cup green bell pepper

3sp red onion

3sp tomato

2 chapatti

1 sp tomato ketchup

salt to taste, pepper, spices of your choice

Calorie – 410

Carbs – 50gm

Protein – 30gm

Fat – 10gm

MEAL 6

PROTEIN PAN CAKE

1 whole egg

1/2 banana

1sp flax seed or chia seed

pinch of cinnaman

1sp casein or whey protein

1sp almond butter or peanut butter

Calorie – 375

Carbs – 30gm

Protein – 30gm

Fat – 15gm

Total calorie of the day – 2825

Total protein of the day – 210gm

total carbs of the day – 350gm

total fats of the day – 65gm

lean mode diet plan for evening workout- veg

MEAL 1

PROTEIN SMOOTHIE

2/3sp whey

1/2 cup oats

1 banana

1sp peanut butter

240 ml non fat milk

2gm cinammon

Calories – 410

Carbs – 50gm

Protein – 30gm

Fat – 10gm

MEAL 2

MILK AND BREAD

240ml non fat milk

3 slice whole wheat bread

1sp peanut butter

1 orange

Calories – 410

Carbs – 50gm

Protein – 30gm

Fat – 10gm

MEAL 3

POTATO BEAN BOWL

50gm soya chunks

1/2 cup black or red kidney beans

1/2 cup white chickpeas

100gm sweet potatos

1/2 green bell pepper

1/2 sp olive oil

3sp onion

3sp taomato

1/2 lemon

Calories – 410

Carbs – 50gm

Protein – 30gm

Fat – 10gm

MEAL 4

MULTIGRAIN MEAL

1/8 cup oats

1/8 cup quinoa

1/8 cup millet

1/8 cup amarathan

1/2sp whey

1/2sp peanuts+ 1 apple

Calories – 410

Carbs – 50gm

Protein – 30gm

Fat – 10gm

PRE W/O SUPPLEMENT

1scoop C4 or amino energy or 1 M.R or No Xplode or Assult

200ml cold water

OR

PRE W/O WITHOUT SUPPLEMENT

1/2tbs cofee

240ml hot water + 1sp milk

POST W/O SUPPLEMENT

1-2 scoop whey protein

5gm BCAA

240ml Gatorade

1 banana

1sp honey

Calories – 400

Carbs – 70gm

Protein – 30gm

Fat – 0gm

POST W/O WITHOUT SUPPLEMENT

240ml non fat milk

1 banana

1sp honey

Calories – 400

Carbs – 70gm

Protein – 30gm

Fat – 0gm

MEAL 5

PANEER CURRY

100gm paneer(cottage cheese)

1/2 cup green peas

1/2 cup green bell pepper

3sp red onion

3sp green onion

3sp tomato

2 thin chappati

1sp ketchup

salt,pepper, spices of your choice

Calories – 410

Carbs – 50gm

Protein – 30gm

Fat – 10gm

MEAL 6

PROTEIN PAN CAKE

1/2 banana

1sp chia seed or flax seed

pinch of cinnamon

1/2 spoon casein or whey protein

2sp almond butter or peanut butter

Calories – 375

Carbs – 30gm

Protein – 30gm

Fat – 15gm

Total calorie of the day – 2825

Total protein of the day – 210gm

total carbs of the day – 350gm

total fats of the day – 65gm

LEAN MODE DIET PLAN FOR EVENING WORKOUT -NON VEG

MEAL-1

PROTEIN SMOOTHIE

2/3sp whey

1/2 cup oats

1 banana

1sp peanut butter

240ml non fat milk

2gm cinnamon

Total calories-410

Total carbohydrate-50gm

Total protein-30gm

Total fat-10gm

MEAL-2

SPINACH OMELETE

1 whole egg

5 egg whites

3 slice whole wheat bread

2 handful spinach

1 orange

Total calories-410gm

Total carbohydrate-50gm

Total protein-30gm

Total fat-10gm

MEAL-3

POTATO BEAN BOWL

100gm grilled chicken

1/2 cup black kidney or red kidney beans

1/2 cup white chickpeas

100gm sweet potato

1/2 green bell pepper

1/2sp olive oil

3sp onion

3sp tomato

1/2 lemon

Total calories-410

Total carbohydrate-50gm

Total protein-30gm

Total fat-10gm

MEAL-4

MULTI GRAIN MEAL

1/8 cup oats

1/8 cup quinoa

1/8 cup millet

1/8 cup amarathan

1/2sp whey

1sp peanuts + 1/2 apple

Total calories-410

Total carbohydrate-50gm

Total protein-30gm

Total fat-10gm

PRE W/O SUPPLEMENT

1 scoop c4 or amino energy or assault or 1.M.R or No Xplode

200ml cold water

OR

PRE W/O WITHOUT SUPPLEMENT

1/2tbs coffe

240ml hot water + 1sp milk

POST W/O SUPPLEMENT

1-2 scoop whey protein

5gm BCAA

240ml gatorade

1 -banana

1sp honey

Total calories-400

Total carbohydrate-70gm

Total protein-30gm

Total fat-0gm

OR

POST W/O WITHOUT SUPPLEMENT

6-boiled egg whites

240ml non fat milk

1 -banana

1sp honey

Total calories-400

Total carbohydrate-70gm

Total protein-30gm

Total fat-0gm

MEAL 5

BOILED EGG CURRY

2 whole egg

3 egg whites

1/2 green bell pepper

3sp red onions

3sp green onion

3sp tomato

2 thin chapatti

1sp ketchup

salt/pepper/garlic power

Total calories-410

Total carbohydrate-50gm

Total protein-30gm

Total fat-10gm

MEAL 6

1 whole egg

1/2 banana

1sp chia seeds or flax seed

pinch cinnamon

1sp casein protein

1sp almond butter or peanut butter

Total calories-375

Total carbohydrate-30gm

Total protein-30gm

Total fat-15gm

Total calorie of the day – 2825

Total protein of the day- 210gm

Total carbs of the day – 350gm

Total fats of the day – 65gm

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

CARDIO WORKOUT

ELLIPTICAL MACHINE

PROCEDURE

1. Step step into an elliptical machine and select the desired option from the menu or choose a program.
2. Keep your torso in a vertical position, keep your back straight and head up.

TREADMILL

PROCEDURE

1. Step step onto a treadmill and select the desired program.
2. You can adjust the elevation of the treadmill to change the intensity of the workout.

JUMP ROPE

PROCEDURE

1. Find find a good turning pace and maintain it during the whole workout.

JUMPING JACK

PROCEDURE

1. Bring bring the feet together, lower the arms.
2. As as you jump set the feet wider than the shoulder width and raise the arms above the head.
3. Return return to the initial position and repeat.