DIET PROGRAM (BULK LEAN)

-IMPORTANT-

 9-10 GLASS OF WATER PER DAY

 8 HOURS OF SLEEP
 TAKE MEALS OF TIME
 MAXIMUM NUTRITIONS
 STAY AWAY FROM DEEP FRIED STUFF
 DO NOT SKIP DRY FRUITS
 DO NOT SKIP POST WORKOUT (INTAKE WITH 15-20 MINS AFTER YOUR WORKOUT)
 DO NOT SKIP YOUR WOKROUT 3 DAYS STRIAGHT

BREAKFAST;
1. (OMELET or BOILED EGGS) 4 eggs (3 full, 1 white), 2 brown bread/ 1 large potato/ 3 tbs oats in
low fat milk
2. FRENCH TOAST; {4 eggs (2 full, 2 white), pinch of cinnamon (for taste), 2 brown bread}, 1 large
potato

LUNCH (MEAL 1);

1. Half boiled chicken breast (You can add spices), half portion white rice, veggies (carrot,
cucumber)
2. Half boiled chicken breast (You can add spices), 2 oats homemade roti/ chapati, beans (black,
kidney, chickpeas)

(SNACK 1);
1. Greek yogurt/ Low fat yogurt with handful barriers (raspberries/ strawberries, mango)
2. 2 tbs peanut butter, 2 brown bread (SANDWICH), half cucumber

(MEAL 2);
1. Half chicken breast + half portion rice + any daal/ veggies (1 large cucumber)
 Side sauce (1tbs olive oil + 2-3 tbs yogurt mix it well add salt and pepper)

(PRE WORKOUT);
1. Coconut water
2. Sugarcane juice
3. 2 banana
 4. Black coffee
5. Pre workout (Supplement)
6. Watermelon (Half bowl)
7. 1 bowl of mix beans
8. 3 dates with 1 big apple

(POST WORKOUT);
2 Banana, 1 tbs chia seeds, 1 tbs honey, 3 dates, 3-4 tbs Oats, 1 scoop of protein powder, 350ml low
fat milk, handful nuts (almonds, walnuts)

(MEAL 3)
 Salad (1 large cucumber, lettuce chopped, 1 tomato, half chicken breast (grilled, steam, boiled),
beans (kidney, black, chickpeas), 1 tbs olive oil (You can add some spices if needed)

(SNACK 2)
1. 2 brown bread with 3 tbs honey and 1 large cucumber (SANDWICH)
2. Greek yogurt with raisins and handful berries
3. 2 big Apple
4. Oats cereal with low fat milk, 1 large banana

(MEAL 4)
1. 2 Oats roti, homemade veggies, 1 cucumber, half chicken breast
2. White rice half portion, half chicken breast, beans (kidney, black, chickpeas)

-KEEP GRINDING-