LEAN MODE Nutrition Plan MORNING & EVENING By Guru Mann

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Designed & Created by Guru Mann NUTRITION PLAN // EVENING WORKOUT NON- ‐VEG TIME WORKOUT DAYS & NON WORKOUT DAY NUTRITION MACRO BREAKDOWN MEAL 1 BREAKFAST 8- ‐9AM PROTEIN SMOOTHIE - ‐2/3sp Whey - ‐1/2 cup Oats - ‐1 Banana - ‐1sp Peanut Butter - ‐240ml non fat milk - ‐2g Cinnamon CAL – 410 CARBS – 50g PRO – 30g FAT – 10g MEAL 2 SNACK 11- ‐12PM SPINACH OMELETE - ‐1 Whole Egg - ‐5 Egg Whites - ‐3 slice whole wheat bread - ‐2 Handful Spinach - ‐1 Orange CAL – 410 CARBS – 50g PRO – 30g FAT – 10g CAL – 410 CARBS – 50g PRO – 30g FAT – 10g CAL – 410 CARBS – 50g PRO – 30g FAT – 10g MEAL 3 LUNCH 2- ‐3PM POTATO BEAN BOWL - ‐100g Grilled Chicken - ‐1/2 cup Black Kidney Beans or Red Kidney Beans - ‐1/2 cup White Chickpeas - ‐100g Sweet Potato - ‐1/2 Green Bell Pepper - ‐1/2sp Olive oil - ‐3sp Onion - ‐3sp Tomato - ‐1/2 Lemon MEAL 4 SNACK 4- ‐5PM MULTI GRAIN MEAL - ‐1/8cup Oats - ‐1/8cup Quinoa - ‐1/8cup Millet - ‐1/8cup Amarathan - ‐1/2sp Whey - ‐1sp Peanuts ½ Apple Designed & Created by Guru Mann Advanced Fitness Trainer & Sports Nutritionist CERTIFIED Strength & Conditioning Specialist / Nutritionist Specialist CERTIFIED - ‐ California, United States

PRE W/O 6PM PRE W/O SUPPLEMENT - ‐1scoop C4 or Amino Energy or Assault or 1.M.R or No Xplode - ‐200ml Cold Water OR 6:30- ‐7:30 PRE W/O WITHOUT SUPPLEMENT - ‐½tbs Coffee (Nescafe) - ‐240ml Hot Water 1sp milk WORKOUT POST W/O 7:30PM POST W/O SUPPLEMENT - ‐1- ‐2scoop Whey Protein - ‐5g BCAA - ‐240ml Gatorade - ‐1 Banana - ‐1sp Honey CAL – 400 CARBS – 70g PRO – 30g FAT – 0g CAL – 410 CARBS – 50g PRO – 30g FAT – 10g OR POST W/O WITHOUT SUPPLEMENT - ‐6 Boiled Egg Whites - ‐240ml Non fat milk - ‐1 Banana - ‐1sp Honey MEAL 5 DINNER 8:30- ‐9PM BOILED EGG SABJI - ‐2 Whole Eggs (boiled) - ‐3 Egg Whites (boiled) - ‐½ Green Bell Pepper - ‐3sp Red Onions - ‐3sp Green Onion - ‐3sp Tomato - ‐2 Thin Chapatti - ‐1sp Ketchup - ‐Salt/Pepper/Garlic Power MEAL 6 BEFORE BED 11PM PROTEIN PAN CAKE - ‐1 Whole Egg - ‐1/2 Banana - ‐1sp Chia Seeds or Flaxseeds - ‐Pinch Cinnamon - ‐1sp Casein Protein (or Whey) - ‐1sp Almond butter or Peanut butter CAL – 375 CARBS – 30g PRO – 30g FAT – 15g Calories - ‐ 2825 Protein – 210g Carbs – 350g Fat – 65g Designed & Created by Guru Mann Advanced Fitness Trainer & Sports Nutritionist CERTIFIED Strength & Conditioning Specialist / Nutritionist Specialist CERTIFIED - ‐ California, United States

NUTRITION PLAN // MORNING WORKOUT NON- ‐VEG TIME WORKOUT DAYS & NON WORKOUT DAY NUTRITION MACRO BREAKDOWN MEAL 1 BREAKFAST 6AM PROTEIN SMOOTHIE - ‐2/3sp Whey - ‐1/2 cup Oats - ‐1 Banana - ‐1sp Peanut Butter - ‐240ml non fat milk - ‐2g Cinnamon CAL – 410 CARBS – 50g PRO – 30g FAT – 10g PRE W/O 7:30AM PRE W/O SUPPLEMENT - ‐1scoop C4 or Amino Energy or Assault or 1.M.R or No Xplode - ‐200ml Cold Water OR 8:00- ‐9:00 PRE W/O WITHOUT SUPPLEMENT - ‐½tbs Coffee (Nescafe) - ‐240ml Hot Water 1sp milk WORKOUT POST W/O 9:15AM POST W/O SUPPLEMENT - ‐1- ‐2scoop Whey Protein - ‐5g BCAA - ‐240ml Gatorade - ‐1 Banana - ‐1sp Honey CAL – 400 CARBS – 70g PRO – 30g FAT – 0g CAL – 410 CARBS – 50g PRO – 30g FAT – 10g CAL – 410 CARBS – 50g OR POST W/O WITHOUT SUPPLEMENT - ‐6 Boiled Egg Whites - ‐240ml Non fat milk - ‐1 Banana - ‐1sp Honey MEAL 2 SNACK 10- ‐11AM SPINACH OMELETE - ‐1 Whole Egg - ‐5 Egg Whites - ‐3 slice whole wheat bread - ‐2 Handful Spinach - ‐1 Orange MEAL 3 LUNCH 1- ‐2PM POTATO BEAN BOWL - ‐100g Grilled Chicken - ‐1/2 cup Black Kidney Beans or Red Kidney Beans Designed & Created by Guru Mann Advanced Fitness Trainer & Sports Nutritionist CERTIFIED Strength & Conditioning Specialist / Nutritionist Specialist CERTIFIED - ‐ California, United States

- ‐1/2 cup White Chickpeas - ‐100g Sweet Potato - ‐1/2 Green Bell Pepper - ‐1/2sp Olive oil - ‐3sp Onion - ‐3sp Tomato - ‐1/2 Lemon PRO – 30g FAT – 10g MEAL 4 SNACK 4:30PM MULTI GRAIN MEAL - ‐1/8cup Oats - ‐1/8cup Quinoa - ‐1/8cup Millet - ‐1/8cup Amarathan - ‐1/2sp Whey - ‐1sp Peanuts ½ Apple CAL – 410 CARBS – 50g PRO – 30g FAT – 10g CAL – 410 CARBS – 50g PRO – 30g FAT – 10g MEAL 5 DINNER 7- ‐8PM BOILED EGG SABJI - ‐2 Whole Eggs (boiled) - ‐3 Egg Whites (boiled) - ‐½ Green Bell Pepper - ‐3sp Red Onions - ‐3sp Green Onion - ‐3sp Tomato - ‐2 Thin Chapatti - ‐1sp Ketchup - ‐Salt/Pepper/Garlic Power MEAL 6 BEFORE BED 10PM PROTEIN PAN CAKE - ‐1 Whole Egg - ‐1/2 Banana - ‐1sp Chia Seeds or Flaxseeds - ‐Pinch Cinnamon - ‐1sp Casein Protein (or Whey) - ‐1sp Almond butter or Peanut butter CAL – 375 CARBS – 30g PRO – 30g FAT – 15g Calories - ‐ 2825 Protein – 210g Carbs – 350g Fat – 65g Designed & Created by Guru Mann Advanced Fitness Trainer & Sports Nutritionist CERTIFIED Strength & Conditioning Specialist / Nutritionist Specialist CERTIFIED - ‐ California, United States

VEG PLAN BASED ON EVENING WORKOUT TIME WORKOUT DAYS & NON WORKOUT DAY NUTRITION MACRO BREAKDOWN MEAL 1 BREAKFAST 8- ‐9AM PROTEIN SMOOTHIE - ‐2/3sp Whey - ‐1/2 cup Oats - ‐1 Banana - ‐1sp Peanut Butter - ‐240ml non fat milk - ‐2g Cinnamon CAL – 410 CARBS – 50g PRO – 30g FAT – 10g MEAL 2 SNACK 11- ‐12PM MILK & BREAD - ‐240ml non fat milk (mix 1sp Protinex) - ‐3 slice whole wheat bread - ‐1sp Peanut Butter - ‐1 Orange CAL – 410 CARBS – 52g PRO – 28g FAT – 10g CAL – 410 CARBS – 50g PRO – 30g FAT – 10g CAL – 410 CARBS – 50g PRO – 30g FAT – 10g MEAL 3 LUNCH 2- ‐3PM POTATO BEAN BOWL - ‐50g Soy Chunks - ‐1/2 cup Black Kidney Beans or Red Kidney Beans - ‐1/2 cup White Chickpeas - ‐100g Sweet Potato - ‐1/2 Green Bell Pepper - ‐1/2sp Olive oil - ‐3sp Onion - ‐3sp Tomato - ‐1/2 Lemon MEAL 4 SNACK 4- ‐5PM MULTI GRAIN MEAL - ‐1/8cup Oats - ‐1/8cup Quinoa - ‐1/8cup Millet - ‐1/8cup Amarathan - ‐1/2sp Whey - ‐1sp Peanuts ½ Apple PRE W/O 6PM PRE W/O SUPPLEMENT - ‐1scoop C4 or Amino Energy or Assault or 1.M.R or No Xplode - ‐200ml Cold Water OR 6:30- ‐7:30 PRE W/O WITHOUT SUPPLEMENT - ‐½tbs Coffee (Nescafe) - ‐240ml Hot Water 1sp milk WORKOUT Designed & Created by Guru Mann Advanced Fitness Trainer & Sports Nutritionist CERTIFIED Strength & Conditioning Specialist / Nutritionist Specialist CERTIFIED - ‐ California, United States

POST W/O 7:30PM POST W/O SUPPLEMENT - ‐1- ‐2scoop Whey Protein - ‐5g BCAA - ‐240ml Gatorade - ‐1 Banana - ‐1sp Honey CAL – 400 CARBS – 70g PRO – 30g FAT – 0g CAL – 410 CARBS – 55g PRO – 25g FAT – 10g OR POST W/O WITHOUT SUPPLEMENT - ‐240ml Non fat milk - ‐1 Banana - ‐1sp Honey MEAL 5 DINNER 8:30- ‐9PM PANEER SABJI - ‐100g Paneer - ‐ ½ green peas - ‐½ Green Bell Pepper - ‐3sp Red Onions - ‐3sp Green Onion - ‐3sp Tomato - ‐2 Thin Chapatti - ‐1sp Ketchup - ‐Salt/Pepper/Garlic Power MEAL 6 BEFORE BED 11PM PROTEIN PAN CAKE - ‐1/2 Banana - ‐1sp Chia Seeds or Flaxseeds - ‐Pinch Cinnamon - ‐1sp Casein Protein (or Whey) - ‐2sp Almond butter or Peanut butter CAL – 375 CARBS – 30g PRO – 30g FAT – 15g Calories - ‐ 2825 Protein – 210g Carbs – 350g Fat – 65g Designed & Created by Guru Mann Advanced Fitness Trainer & Sports Nutritionist CERTIFIED Strength & Conditioning Specialist / Nutritionist Specialist CERTIFIED - ‐ California, United States

VEG PLAN BASED ON MORNING WORKOUT TIME WORKOUT DAYS & NON WORKOUT DAY NUTRITION MACRO BREAKDOWN MEAL 1 BREAKFAST 6AM PROTEIN SMOOTHIE - ‐2/3sp Whey - ‐1/2 cup Oats - ‐1 Banana - ‐1sp Peanut Butter - ‐240ml non fat milk - ‐2g Cinnamon CAL – 410 CARBS – 50g PRO – 30g FAT – 10g PRE W/O 7:30AM PRE W/O SUPPLEMENT - ‐1scoop C4 or Amino Energy or Assault or 1.M.R or No Xplode - ‐200ml Cold Water OR 8:00- ‐9:00 PRE W/O WITHOUT SUPPLEMENT - ‐½tbs Coffee (Nescafe) - ‐240ml Hot Water 1sp milk WORKOUT POST W/O 9:15AM POST W/O SUPPLEMENT - ‐1- ‐2scoop Whey Protein - ‐5g BCAA - ‐240ml Gatorade - ‐1 Banana - ‐1sp Honey CAL – 400 CARBS – 70g PRO – 30g FAT – 0g CAL – 410 CARBS – 52g PRO – 28g FAT – 10g CAL – 410 CARBS – 50g PRO – 30g FAT – 10g OR POST W/O WITHOUT SUPPLEMENT - ‐240ml Non fat milk - ‐1 Banana - ‐1sp Honey MEAL 2 SNACK 10- ‐11AM MILK & BREAD - ‐240ml non fat milk (mix 1sp Protinex) - ‐3 slice whole wheat bread - ‐1sp Peanut Butter - ‐1 Orange MEAL 3 LUNCH 1- ‐2PM POTATO BEAN BOWL - ‐50g Soy Chunks - ‐1/2 cup Black Kidney Beans or Red Kidney Beans - ‐1/2 cup White Chickpeas - ‐100g Sweet Potato - ‐1/2 Green Bell Pepper Designed & Created by Guru Mann Advanced Fitness Trainer & Sports Nutritionist CERTIFIED Strength & Conditioning Specialist / Nutritionist Specialist CERTIFIED - ‐ California, United States

- ‐1/2sp Olive oil - ‐3sp Onion - ‐3sp Tomato - ‐1/2 Lemon MEAL 4 SNACK 4:30PM MULTI GRAIN MEAL - ‐1/8cup Oats - ‐1/8cup Quinoa - ‐1/8cup Millet - ‐1/8cup Amarathan - ‐1/2sp Whey - ‐1sp Peanuts ½ Apple CAL – 410 CARBS – 50g PRO – 30g FAT – 10g CAL – 410 CARBS – 55g PRO – 25g FAT – 10g MEAL 5 DINNER 7- ‐8PM PANEER SABJI - ‐100g Paneer - ‐ ½ green peas - ‐½ Green Bell Pepper - ‐3sp Red Onions - ‐3sp Green Onion - ‐3sp Tomato - ‐2 Thin Chapatti - ‐1sp Ketchup - ‐Salt/Pepper/Garlic Power MEAL 6 BEFORE BED 10PM PROTEIN PAN CAKE - ‐1/2 Banana - ‐1sp Chia Seeds or Flaxseeds - ‐Pinch Cinnamon - ‐1sp Casein Protein (or Whey) - ‐2sp Almond butter or Peanut butter CAL – 375 CARBS – 30g PRO – 30g FAT – 15g Calories - ‐ 2825 Protein – 210g Carbs – 350g Fat – 65g Designed & Created by Guru Mann Advanced Fitness Trainer & Sports Nutritionist CERTIFIED Strength & Conditioning Specialist / Nutritionist Specialist CERTIFIED - ‐ California, United States

Designed!&Created!by!GuruMann!!! RTIFIED! cialist!

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