Weight / Fat Loss Nutrition Plan

Weight / Fat Loss Nutrition Plan

Welcome back guys, First of all, your Nutrition Guru would like to thank you for all of your love and support. I am back with my new post as per your demand that how to lose weight and fat of our body. Most of the people asking me to share nutrition plan of fat and weight loss.
Guys understand nothing is impossible, all your fitness goal depend on your nutrition intake. If you want to lose weight just cut down your calories. As we discuss in my previous post that only weight training is not going to help you to achieve your goal. It is the combination of proper weight training as well as proper intake of nutrition. Studies show 70% of your muscle building and body shape depend on your nutrition and 30 % depend on your workout. Fat loss needs a hard training several times per week as well as your nutrition.
So today I am going to share Weight / Fat loss nutrition plan with you guys. In which we will drop our body fat and weight, as a result, you will look too fit.

WEIGHT / FAT LOSS RESULTS

It requires 3 weeks for you to see changes in your body. 

6 weeks for your family and friend. 

12 weeks for the entire world

MODIFY HOW YOU EAT

In order to achieve your goal, you have to work on your calories, intake of protein, carbs, and fat.

Use of oil, sugar, salt must be low if you want to lose weight as well as fat from your body. Oil, Sugar, and Salt are your number 1 enemies. More you stay away from them more you get closer to your fitness goal.

WEIGHT/ FAT NUTRITION PLAN

Meal 1

Early Morning                      Empty Stomach

6-8 AM                                1/2 ltr Water
                                            2 bags of green tea (1 cup water)

Meal 2

Breakfast

9-11 AM                             4-6 egg white

                                           1 bowl cereal in skim milk + 1-2 fruit ( your choice)

                                                               OR

                                           1 cup skim milk with 2-3 slices of whole wheat bread with

                                           peanut butter ( raw) or nutralite / Amul  lite butter

Meal 3

Lunch

1-2 PM                              Green Tea 15-20 minutes prior (2 bags) / green tea extract 1 capsule

                                          Chicken / Fish / Paneer (roasted / boil)

                                          1/2 cup kidney beans/chickpeas / Yellow Dal

                                          1 chapati or 1 cup brown rice or brown bread

                                          1 bowl green salad

Meal 4

Evening Snacks  

4-6 Pm                              1 bowl oatmeal in double toned milk       

                                         1-2 fruits

                                          workout  6 PM to 8 PM   

Meal 5

Dinner 

7-9 PM                            Green Tea 15-20 minutes prior (2 bags) / green tea extract 1 capsule

                                         Repeat same as lunch

                                                   or 

                                         Chicken soup

                                                   or

                                         Chicken oats

Meal 6

Bedtime

10-11:30 PM                 1 cup skim milk with cinnamon powder (pinch) and 15-20 crushed almonds

Note: You have to drink plenty of water throughout of the day.

          And use only olive oil.

Hope you find useful this nutrition plan. If you like please comment, share and feel free to contact us for any query. 

                    

                                                     

   

Lean Muscle Gain Nutrition Plan

Lean Muscle Gain Nutrition Plan

Fitness become the important part of our life especially in today's competitive world in order to achieve our day to day goal as well as the long-term goal of our life. Similarly, muscle building also becomes the first choice of the youngster. Everybody wants to build six pack abs, biceps etc but the question is how it possible. Is the gym the only option?. No only weight training is not going to help you to achieve your goal. Lean muscle gain is the combination of proper weight training as well as proper intake of nutrition. Studies show 70% of your muscle building and body shape depend on your nutrition and 30 % depending on your workout. Muscle building needs a hard training several times per week as well as your nutrition.

Let's come on our topic how we can gain lean muscle. As we discussed everything depend on your nutrition plan whether you want to gain mass, maintain mass, gain lean muscle, lose weight. I am sharing with you a nutrition plan which helps you to achieve your goal to gain lean muscle with this nutrition plan you can notice result within 2-3 weeks. 

LEAN MUSCLE GAIN RESULTS

It requires 3 weeks for you to see changes in your body. 

6 weeks for your family and friend. 

12 weeks for the entire world

MODIFY HOW YOU EAT

In order to achieve your goal, you have to work on your calories, intake of protein, carbs, and fat.

So if you want to gain lean muscle your nutrition should be like this

Calories - 3000

Protein   - 210 g

Carbs     - 350 g

Fat         - 65-70 g (Saturated fat)

LEAN GAIN NUTRITION PLAN

Meal 1

Breakfast - Smoothie

                    240 ml milk / 1/2 cup curd 

                    1 spoon peanut butter

                    1/2  cup oats powder

                    1 Banana

                    full fist nuts

Meal 2

Snacks

11- 12 pm    2-3 whole wheat bread
                    3-4 boil egg white
                    1 whole egg
                    1 apple
                    1 bowl green vegetables
                    1 spoon peanut butter ( optional)

Meal 3

Lunch

2-3 pm        100 gm chicken / fish / beef / paneer (150-200 gm)

                   1/2 bowl yellow daal/kidney beans / white chickpeas

                   1/2-1 cup brown rice

                   1 bowl leafy vegetables

                   2-3 dates (optional)

Meal 4

Snacks

4-5 pm       1 chicken / Paneer sandwich

                  1/2 cup oats

                  1 orange

                  some peanuts

                                                                work out 6 pm to 8 pm

Meal 5

8:30 - 9:30   same as lunch

                            or

                     chicken soup/oats

Note: You have to drink plenty of water throughout of the day.

          And for the better result, you can add 1 cup of green tea prior to each meal.

Hope you find useful this nutrition plan. If you like please comment, share and feel free to contact us for any query.