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    Diet VNP

    Uploaded by

    Yaalesh Bajaj
    This document provides a customized daily diet plan and supplement schedule for a male client named Roman. The plan consists of 5 meals per day plus snacks, totaling around 1763 calories per day with a focus on protein, moderate carbohydrates, and healthy fats. It includes notes on following the plan consistently, measuring food, allowing one cheat meal per week, and checking in after 30 days for an evaluation and next phase. The goal is to help Roman lose body fat through calorie manipulation while maintaining muscle and overall health.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd

    Diet VNP

    Uploaded by

    Yaalesh Bajaj
    84 views5 pages
    This document provides a customized daily diet plan and supplement schedule for a male client named Roman. The plan consists of 5 meals per day plus snacks, totaling around 1763 calories per day with a focus on protein, moderate carbohydrates, and healthy fats. It includes notes on following the plan consistently, measuring food, allowing one cheat meal per week, and checking in after 30 days for an evaluation and next phase. The goal is to help Roman lose body fat through calorie manipulation while maintaining muscle and overall health.

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    diet VNP

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    This document provides a customized daily diet plan and supplement schedule for a male client named Roman. The plan consists of 5 meals per day plus snacks, totaling around 1763 calories per day with a focus on protein, moderate carbohydrates, and healthy fats. It includes notes on following the plan consistently, measuring food, allowing one cheat meal per week, and checking in after 30 days for an evaluation and next phase. The goal is to help Roman lose body fat through calorie manipulation while maintaining muscle and overall health.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    84 views5 pages

    Diet VNP

    Uploaded by

    Yaalesh Bajaj
    This document provides a customized daily diet plan and supplement schedule for a male client named Roman. The plan consists of 5 meals per day plus snacks, totaling around 1763 calories per day with a focus on protein, moderate carbohydrates, and healthy fats. It includes notes on following the plan consistently, measuring food, allowing one cheat meal per week, and checking in after 30 days for an evaluation and next phase. The goal is to help Roman lose body fat through calorie manipulation while maintaining muscle and overall health.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 5

    CUSTOMISED DIET PLAN WITH

    SUPPLEMENTATION

    (Phase I/Male)

    Roman
    _______________________________________

    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


    __________________________________________________________
    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:
    __________________________________________________________

    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


    __________________________________________________________

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

    Supplements:
    __________________________________________________________

    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


    __________________________________________________________

    Before Bed:

    1 cup chamomile tea

    Supplements:
    __________________________________________________________

    SLEEP:
    It’s recovery time, aim to sleep for about 7 hours a night.
    __________________________________________________________

    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
    __________________________________________________________

    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!

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