Mass up Nutrition with calorie count
NON
VEG
|
WORKOUT DAYS – HIGH CARBS
(MON-‐TUES-‐THUR-‐FRI-‐SAT)
|
ELIMINATION
|
RECOVERY DAY – LOW CARBS
(WED-‐SUN)
|
MEAL 1
MUSCLE
OATS
-‐2/3cup Oats
-‐1/4 cup Cereals or
Granola
-‐2/3sp Whey
-‐1sp Brans
-‐1/8 cup Raisin
-‐1/8 cup Cranberries
-‐1/8 cup Crushed Almonds
-‐1/8 cup Crushed Walnuts
-‐1/2 Banana
-‐1/2 Apple
-‐2pinch Cinnamon
CAL-‐595 PRO-‐35/CARB-‐80/FAT-‐15
|
¼ cup cereals
|
RECOVERY OATS
-‐1/2cup Oats
-‐1sp Whey
-‐1/8 cup Crushed
Almonds
-‐1/8 cup Crushed
Walnuts
-‐1/2 Banana
-‐1/2 Apple
-‐2pinch Cinnamon
CAL-‐595 PRO-‐35/CARB-‐46/FAT-‐10
|
MEAL 2
PROTEIN POWER
SNACK
|
1 BREAD
|
OMELETTE TOAST
|
-‐1 Slice Bread + 2eggs Omelet (1whole+1white) |
-‐2 Slice Wheat Bread
|
|
-‐1 Slice Bread+ ½ cup
mashed chickpeas
|
-‐7 Egg Whites Omelet
|
|
-‐1 Slice Bread+ ½ Banana+1sp Peanut butter
CAL-‐536 PRO-‐30/CARB-‐68/FAT-‐16
|
CAL-‐536 PRO-‐35/CARB-‐34/FAT-‐3
|
MEAL 3
MUSCLE
BUILDER POTATO BOWL
-‐140g Sweet Potato
-‐1/2 cup Kidney Beans
-‐50g Fresh Paneer
-‐1/2 Green Pepper
1/4cup Spinach
(chopped)
-‐3sp Green onion (chopped)
-‐2sp Tomato (chopped)
Sauce: Yogurt Sauce Topping
-‐1/3cup Mango
or Pine
Apple (chopped)
-‐3
Egg whites (scrambled)
CAL-‐490 PRO-‐32/CARB-‐68/FAT-‐10
|
Mango/Pineapple 40g Sweet Potato
|
CHICKEN &
ROTI
-‐120g Grilled Chicken or
Chicken Curry (Cooked in coconut oil or olive oil)
-‐1 Roti
-‐1/2 plate Salad
(Cucumber,
cabbage, tomato, carrots)
CAL-‐490 PRO-‐30/CARB-‐32/FAT-‐10
|
MEAL 4
SWEET MUSCLE
RICE
-‐2/3cup Brown Rice
-‐1sp Honey
-‐1sp Peanut Butter
-‐1sp Peanuts
-‐1sp Black Raisins
-‐2/3
Banana Protein Pudding:
-‐2sp Yogurt+2/3sp Whey
CAL-‐597 PRO-‐33/CARB-‐78/FAT-‐17
|
1sp Honey
|
FRUIT SALAD
& PROTEIN DRINK
-‐1 bowl
mixed fruit
salad
(Apple, pear, papaya, grapes, oranges, etc)
-‐1sp whey in 200ml Slim milk
CAL-‐597 PRO-‐35/CARB-‐37/FAT-‐1
|
PRE
W/O SUPPLEMENT
-‐1scoop Neurocore by MuscleTech
-‐200ml Cold Water
OR
PRE W/O
WITHOUT SUPPLEMENT
-‐½tbs Coffee (Nescafe)
-‐240ml Hot Water
|
|
WORKOUT
|
|
POST
W/O SUPPLEMENT
-‐1-‐2scoop Whey Protein
-‐2-‐3sp Carbo Plus
-‐400ml Cold Water
CAL-‐389 PRO-‐35/CARB-‐60/FAT-‐1
OR
POST
W/O WITHOUT SUPPLEMENT
-‐6 Boiled Egg Whites
-‐2
Banana
CAL-‐308 PRO-‐25/CARB-‐52/FAT-‐0
OR
-‐2sp Protinex with 240ml NF Milk
-‐2
Banana
CAL-‐377 PRO-‐22/CARB-‐72/FAT-‐1
|
MEAL 5
MUSCLE
MEAT
-‐2 Chicken Drumsticks (Legs) (Grilled, roasted or pan cooked)
-‐1 Pineapple
Ring Broccoli Cabbage Salad
-‐1/2 cup crushed Broccoli
-‐1/2 cup crushed Cabbage
-‐1sp Ranch Beans Salad
-‐1/4cup Kidney Beans
-‐1/4cup Chickpeas
-‐2sp chopped carrots
-‐2sp chopped tomato
|
Ranch Chutney
|
TANDOORI
CHICKEN
-‐1/2 Plate Tandoori Chicken
-‐2/3 cup Rice
-‐1 plate Salad
(Cucumber, cabbage, tomato,
carrots)
CAL-‐513 PRO-‐35/CARB-‐40/FAT-‐18
|
-‐2sp chopped onion
-‐1/2 lemon
-‐Cilantro little
bit
-‐Ketchup or Red Chutney
-‐Salt/Pepper
CAL-‐513 PRO-‐30/CARB-‐60/FAT-‐17
|
MEAL 6
PROTEIN
BURFI
-‐1egg white
-‐2/3sp whey or
casein
-‐3sp Peanuts
-‐1sp Raisins
CAL-‐279 PRO-‐25/CARB-‐11/FAT-‐15
|
Nothing to Eliminate
|
PROTEIN
BURFI
-‐1egg white
-‐1sp whey or
casein
-‐1sp Peanuts
-‐1sp Raisins
CAL-‐279 PRO-‐30/CARB-‐11/FAT-‐8
|
TOTAL
CAL 3399 / PRO-‐220g, CARB-‐425g, FAT-‐90g
|
TOTAL
CAL 2050 / PRO-‐200g, CARB-‐200g, FAT-‐50g
|
VEG
|
WORKOUT DAYS – HIGH CARBS
(MON-‐TUES-‐THUR-‐FRI-‐SAT)
|
ELIMINATION
|
RECOVERY DAY – LOW CARBS
(WED-‐SUN)
|
MEAL 1
MUSCLE
OATS
-‐2/3cup Oats
-‐1/4 cup Cereals or
Granola
-‐2/3sp Whey
-‐1sp Brans
-‐1/8 cup Raisin
-‐1/8 cup Cranberries
-‐1/8 cup Crushed Almonds
-‐1/8 cup Crushed Walnuts
-‐1/2 Banana
-‐1/2 Apple
-‐2pinch Cinnamon
CAL-‐595 PRO-‐35/CARB-‐80/FAT-‐15
|
¼ cup cereals
|
RECOVERY OATS
-‐1/2cup Oats
-‐1sp Whey
-‐1/8 cup Crushed
Almonds
-‐1/8 cup Crushed
Walnuts
-‐1/2 Banana
-‐1/2 Apple
-‐2pinch Cinnamon
CAL-‐595 PRO-‐35/CARB-‐46/FAT-‐10
|
MEAL 2
PROTEIN POWER
SNACK
-‐1 Slice Bread +
1sp Peanut
butter
-‐1 Slice Bread+ ½ cup
mashed chickpeas
-‐1
Slice Bread+ ½ Banana+1sp
Peanut butter
CAL-‐536 PRO-‐23/CARB-‐71/FAT-‐16
|
1 BREAD
|
PROTEIN LADDOO
Checkout the
recipe on my Health & Fitness YouTube Channel
CAL-‐536 PRO-‐35/CARB-‐34/FAT-‐3
|
MEAL 3
MUSCLE
BUILDER POTATO BOWL
-‐140g Sweet Potato
-‐1/2 cup Kidney Beans
-‐50g Fresh Paneer
-‐1/2 Green Pepper
1/4cup Spinach
(chopped)
-‐3sp Green onion (chopped)
-‐2sp Tomato (chopped) Sauce: Yogurt Sauce
Topping
-‐1/3cup Mango or Pine
Apple (chopped)
-‐25g Soy Chunks
CAL-‐490 PRO-‐32/CARB-‐68/FAT-‐10
|
Mango/Pineapple 40g Sweet Potato
|
LENTIL &
ROTI
-‐100g mixed lentil
(Cooked in coconut oil or olive oil)
-‐1 Roti
-‐1/2 plate Salad
(Cucumber,
cabbage, tomato, carrots)
CAL-‐490 PRO-‐20/CARB-‐42/FAT-‐10
|
MEAL 4
SWEET
MUSCLE RICE
-‐2/3cup Brown Rice
-‐1sp Honey
-‐1sp Peanut Butter
-‐1sp Peanuts
-‐1sp Black Raisins
-‐2/3 Banana Protein
Pudding:
-‐2sp Yogurt+2/3sp Whey
CAL-‐597 PRO-‐33/CARB-‐78/FAT-‐17
|
1sp Honey
|
FRUIT SALAD
& PROTEIN DRINK
-‐1 bowl
mixed fruit
salad
(Apple, pear, papaya, grapes, oranges, etc)
-‐1sp whey in 200ml Slim milk
CAL-‐597 PRO-‐35/CARB-‐37/FAT-‐1
|
PRE
W/O SUPPLEMENT
-‐1scoop Neurocore by MuscleTech
-‐200ml Cold Water
OR
PRE W/O
WITHOUT SUPPLEMENT
-‐½tbs Coffee (Nescafe)
-‐240ml Hot Water
|
|
WORKOUT
|
|
POST W/O SUPPLEMENT
-‐1-‐2scoop Whey Protein
-‐2-‐3sp Carbo Plus
-‐400ml Cold Water
CAL-‐389 PRO-‐35/CARB-‐60/FAT-‐1
OR
-‐2sp Protinex with 240ml NF Milk
-‐2 Banana
CAL-‐377 PRO-‐22/CARB-‐72/FAT-‐1
|
MEAL 5
MUSCLE
MEAT
-‐200g Tofu
(Grilled, roasted or pan cooked)
-‐1
Pineapple Ring Broccoli Cabbage Salad
-‐1/2 cup crushed Broccoli
-‐1/2 cup crushed Cabbage
-‐1sp Ranch Beans Salad
-‐1/4cup Kidney Beans
-‐1/4cup Chickpeas
-‐2sp chopped carrots
-‐2sp chopped tomato
-‐2sp chopped onion
-‐1/2 lemon
-‐Cilantro little
bit
-‐Ketchup or Red Chutney
-‐Salt/Pepper
CAL-‐513 PRO-‐30/CARB-‐60/FAT-‐17
|
Ranch Chutney
|
PANEER
TIKKA OR GRILLED PANEER
-‐100g Grilled Paneer
-‐2/3 cup Rice
-‐1
plate Salad
(Cucumber,
cabbage, tomato, carrots)
CAL-‐473 PRO-‐25/CARB-‐40/FAT-‐18
|
MEAL 6
PROTEIN
BURFI
-‐1egg white
-‐2/3sp whey or casein
-‐3sp Peanuts
-‐1sp Raisins
CAL-‐279 PRO-‐25/CARB-‐11/FAT-‐15
|
Nothing to Eliminate
|
PROTEIN
BURFI
-‐1egg white
-‐1sp whey or casein
-‐1sp Peanuts
-‐1sp Raisins
CAL-‐279 PRO-‐30/CARB-‐11/FAT-‐8
|
TOTAL
CAL 3399 / PRO-‐220g, CARB-‐425g, FAT-‐90g
|
TOTAL
CAL 2010 / PRO-‐180g, CARB-‐210g, FAT-‐50g
|
BREAKFAT
|
MORNING
SNACK
|
LUNCH
|
EVE SNACK
|
PRE W/0
|
POST W/O
|
DINNER
|
BEFORE
BED
|
|
WHEY
PROTEIN
|
YES**
|
YES
|
NO
|
YES
|
NO
|
YES**
|
NO
|
YES**
|
CARBO PLUS
|
NO
|
YES
|
NO
|
YES
|
NO
|
YES**
|
NO
|
NO
|
PRE W/O
|
NO
|
NO
|
NO
|
NO
|
YES**
|
NO
|
NO
|
NO
|
BCAA
|
YES
|
NO
|
NO
|
NO
|
YES**
|
YES**
|
NO
|
YES
|
Comments
Post a Comment