CUSTOMISED DIET PLAN WITH

SUPPLEMENTATION

(Phase I/Male)

Roman
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Daily Regimen: MONDAY - SUNDAY

Upon waking up: 15 ml apple cider vinegar in 500ml Luke warm water

Breakfast:
Meal #1:

1 scoop VM Nutrition whey isolate in 350ml low fat milk, 2 tsp peanut
butter, 15g chia seeds, 5g cinnamon - SHAKE

OR

4 whole eggs with 1 kiwi, 5 almonds

Supplements: b-complex, joint care

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Snack:
Meal #2: 100 grams paneer w/ 100g sauté potato, 15 almonds [soaked
overnight]

Note: on rest days - replace the above meal with 50g paneer & 150g
mixed sprouts, tomatoes, onions, cucumbers, lemon, chaat masala

Supplements:
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Lunch:
Meal #3: 100 grams basmati rice + 150g cooked lentils of your choice +
green beans

Note: on rest days replace lentils with 7 egg whites & 1 whole egg or
200g grilled chicken breast

Supplements: flaxseed oil, ashwagandha, green tea extract 400mg

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Snack:
Meal #4: 100g mixed vegetable quinoa or daliya + 1 glass milk + 1/2
scoop whey isolate + 2 walnuts

Supplements:
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Dinner:
Meal #5: 1 chapatti or 50g basmati rice + 1 cup veggies of your choice -
salad [home-made] + 200g grilled chicken breast or 100g dry paneer
sabzi

Note: I recommend you to stick with chicken at least 4 days.

Supplements: flaxseed oil, vitamin - c 500mg

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Before Bed:

1 cup chamomile tea

Supplements:
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SLEEP:
It’s recovery time, aim to sleep for about 7 hours a night.
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Training: 5:30 - 7:30 PM

Before workout: 3g beta alanine in water

Intra workout: 500ml water
After workout: 1 scoop whey protein isolate in 300 ml skimmed/low fat
milk

Note: 2x a week on heavy training days: add in extra banana and 20g
oats in the above shake.
Also on Sundays, a cheat meal is acceptable here or in the afternoon.

Supplements: ashwagandha
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Macros:
Calories: 1763
Protein: 145 grams
Carbohydrates: 118 grams
Fat: 79 grams

Supplements:

Whey Protein – VM Nutrition – order at www.vasumittal.com

B-complex – Becasule – Chemist
Flaxseed oil – Organic India
Vitamin – C – Celin 500mg – Chemist
Joint Care – Himalaya Hadjod
Ashwagandha – Himalaya
Zinc – Zinconia – Chemist
Chamomile Tea – Any Organic Brand
Green tea extract 400mg - Now

Notes:
1) Drink 16-18 glasses of water every day.
2) I’m decreasing your calories mostly through carbohydrates so that
your body shifts its energy source and begins to withdraw fat.
3) I will be manipulating your carbohydrates/calories time to time now,
so that you don’t stuck anywhere in the process of losing fat.
4) I hope you measure your food before putting in your body, keeping
track of macros/calories is extremely important for us. A slight decrease
or increase can make a major difference. Order a food scale from
www.amazon.in
5) Do not fry or sauté your food for too long and avoid all the processed
and artificial foods. Ex – Ketchups, canned food, etc.
6) 1 cheat-meal in a week is allowed. Do it preferably on leg day or back
day – post-workout.
7) Eat at an interval of every 2.5 to 3.5 hrs to keep the body anabolic
throughout the day and also for healthy digestion.
8) All foods are to be measured “COOKED” – Extremely Important
9) Kindly check-in with me after 30 days with your latest front, side, and
back pictures to receive your next phase. It’s your responsibility to
check-in with me.
10) Stay dedicated, stay consistent, and make it happen! Good Luck!