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Nutrition Overview PDF
Nutrition Overview PDF
FATS
OLIVE OIL
NUTS & SEEDS
PEANUT BUTTER
FATTY FISH
WHOLE EGGS
FLUIDS
WATER
COCONUT WATER
BLACK COFFEE
GREEN TEA
CHANGE IN NUTRITION
Start your Week 1 with “Maintenance calories” + 500+100
For example: If Maintenance Calories= 2000 kcal then,
Week 1 = M. calories+500+100
= 2000+500+100
=2600 kcal.
Then INCREASE 100 Kcal per week till the last week...
MACRO SPLIT
FOR TRAINING DAYS
CARBS- 50%
PROTEIN- 30%
FATS- 20%
FOR NON-TRAINING DAYS
CARBS- 30%
PROTEIN- 40%
FATS- 30%
SUPPLEMENTATION
BASIC SUPPLEMENTS
Multivitamins (ANY BRAND)
Fish Oils (ANY BRAND)
liver Support (ANY BRAND)
Joint Support (Glucosamine ANY BRAND)
Tribulus Terrestris (Gokshura or Gokhru) RAW or CAPSULES
MAIN STACK
Whey protein (Concentrate OR Isolate) [ANY BRAND].
BCAA (Branch chain amino acids) flavoured OR unflavoured [ANY BRAND],
Glutamine (unflavoured) [ANY BRAND]
Creatine mono hydrate [ANY BRAND].