FIT ZONE Nutrition Plan For MEN by Guru Mann
FIT ZONE Nutrition Plan For MEN by Guru Mann
D E S I G N E D & C R E A T E D B Y G U R U M A N N
FIT-ZONE
MALE & FEMALE WORKOUT
PRE
W/O
PRE
W/O
SUPPLEMENT
6PM
-1scoop
Amino
Energy
-200ml
Cold
Water
NO
WORKOUT
OR
PRE
W/O
WITHOUT
SUPPLEMENT
-tbs
Coffee
(Nescafe)
-240ml
Hot
Water
+
1sp
milk
DURING
W/O
DURING
W/O
SUPPLEMENT
(or
No
Supplement
just
water)
6:30-7:30
-1scoop
Xtend
NO
WORKOUT
-750ml
Cold
Water
(Mix
it
a
cold
w ater
bottle
and
sip
it
through
out
the
w orkout)
POST
W/O
POST
W/O
SUPPLEMENT
7:30PM
-1-2scoop
Prostar
Whey
Protein
-240ml
cold
water
or
1sp(200ml)
Gatorade
NO
WORKOUT
OR
POST
W/O
WITHOUT
SUPPLEMENT
-6
Boiled
Egg
Whites
-240ml
Non
fat
milk
MACROS
CAL-
136
PRO-34G
CARB-0G
FAT-0G
MEAL
5
VEGGIE
BOWL
with
Chicken
SCRAMBLED
EGGS
&
RICE
-
cup
Brown
Rice
-5
Egg
Whites
DINNER
-
80g
Chicken
Breast
(or
boiled)
-1cup
Brown
Rice
8:30-9PM
-
Chick
Peas
(Make
Scrambled
Eggs
then
add
cooked
brown
rice,
little
bit
salt
and
pepper)
-
Green
Bell
Pepper
-1g
Fish
Oil
Supplement
-
cup
Cauliflower
-3sp
Green
Onion(or
Red
Onion)
-3sp
Tomato
-
Lemon
-
Coconut
Oil
-1sp
Ketchup
-Salt/Pepper/Garlic
Power
-1g
Fish
Oil
Supplement
MACROS
CAL-
355
PRO-30G
CARB-25G
FAT-15G
CAL-
327
PRO-25G
CARB-50G
FAT-3G
MEAL
6
CASEIN
MILK
PROTEIN
CASEIN
MILK
PROTEIN
-2/3sp
Casein
or
Whey
or
Protienx
-2/3sp
Casein
or
Whey
or
Protinex
BEFORE
BED
-240mlAlmond
Milk
(coconut
or
non
fat
milk)
-240ml
Low
fat
Milk
11PM
-2sp
Ground
Flaxseeds
-1sclice
Bread
with
1sp
Peanut
Butter
-Pinch
Cinnamon
-
1g
CLA
Supplement
-
1g
CLA
Supplement
MACROS
CAL-
355
PRO-24G
CARB-7G
FAT-15G
CAL-
310
PRO-25G
CARB-30G
FAT-10G
TOTAL
CAL-1930
P-203
C-122
F-70
CAL-2082
P-144
C-300
F-34
Designed
&
Created
by
Guru
Mann
ISSA/ASFA/NASM/ACE
Level-III
CERTIFIED
|
Biomechanics
&
Kinesiology
Human
Kinetic
FB:
GuruMannFitness
YOUTUBE:
Health
and
Fitness
|
Guru
Mann
Fitness
INSTA:
GuruMann
FIT - ZONE NUTRITION
TIME
WORKOUT
DAYS
NON
WORKOUT
DAY
WAKING
UP
DETOX
JUICE
(Twice
a
week)
6:30AM
PRE
W/O
PRE
W/O
SUPPLEMENT
7:00AM
-1scoop
Amino
Energy
-200ml
Cold
Water
NO
WORKOUT
OR
PRE
W/O
WITHOUT
SUPPLEMENT
-tbs
Coffee
(Nescafe)
-240ml
Hot
Water
+
1sp
milk
DURING
W/O
DURING
W/O
SUPPLEMENT
(or
No
7:30-9:00
Supplement
just
water)
NO
WORKOUT
-1scoop
Xtend
-750ml
Cold
Water
(Mix
it
a
cold
w ater
bottle
and
sip
it
through
out
the
w orkout)
POST
W/O
POST
W/O
SUPPLEMENT
9:00AM
-1-2scoop
Prostar
Whey
Protein
-240ml
cold
water
or
1sp(200ml)
Gatorade
NO
WORKOUT
OR
POST
W/O
WITHOUT
SUPPLEMENT
-6
Boiled
Egg
Whites
-240ml
Non
fat
milk
MACROS
CAL-
136
PRO-34G
CARB-0G
FAT-0G
MEAL
1
SUPER
OATS
SUPER
OATS
-1/2sp
Whey
-1sp
Whey
BREAKFAST
-1/2
cup
Oats
-1
cup
Oats
10AM
-1/2
Banana
-1/2
Banana
-1sp
Chia
Seeds
-2g
Cinnamon
-2g
Cinnamon
-1
Multivitamins
-4
Boiled
Egg
Whites
-1
Multivitamins
MACROS
CAL-
322
PRO-28G
CARB-30G
FAT-10G
CAL-
379
PRO-28G
CARB-60G
FAT-3G
MEAL
2
OMELETE
BREAD
OMELETE
SNACK
-6
Egg
Whites
-5
Egg
Whites
12-1PM
-1
Orange
or
Pear
Or
Apple
-3
Slice
Wheat
Bread
MACROS
CAL-
240
PRO-24G
CARB-16G
FAT-0G
CAL-
323
PRO-24G
CARB-50G
FAT-3G
MEAL
3
CHICKEN
SALAD
PANEER
BHURJI
-100g
Grilled
or
boiled
Chicken
-80g
Paneer
-1cup
Cucumber
-2
Roti
LUNCH
-1c
Green
Leaves
or
Lettuce
or
Cabbage
-
Cucumber
3-4PM
-1
large
Carrot
-1g
CLA
Supplement
Designed
&
Created
by
Guru
Mann
ISSA/ASFA/NASM/ACE
Level-III
CERTIFIED
|
Biomechanics
&
Kinesiology
Human
Kinetic
FB:
GuruMannFitness
YOUTUBE:
Health
and
Fitness
|
Guru
Mann
Fitness
INSTA:
GuruMann
FIT - ZONE NUTRITION
-3sp
Tomato
-1
Whole
Egg
-20g
Walnut
-1sp
Vinegar
-Avocado
&
Broccoli
(option)
-Non
Fat
Ranch
(optional)
-1g
CLA
Supplement
MACROS
CAL-
326
PRO-25G
CARB-25G
FAT-14G
CAL-
390
PRO-20G
CARB-55G
FAT-10G
MEAL
4
BANANA
PROTEIN
OATS
COOKIES
&
CHANNE
-1
Banana
-1cup
Dry
Roasted
Channe
SNACK
-1sp
Peanut
Butter
-4
Oats
Cookies
(Britania)
5-6PM
-1sp
Peanuts
-3
Egg
Whites
or
(
sp
Whey
in
Water)
-1sp
Whey
(or
2sp
Protinex)
MACROS
CAL-
315
PRO-30G
CARB-30G
FAT-15G
CAL-
353
PRO-22G
CARB-55G
FAT-5G
MEAL
5
VEGGIE
BOWL
with
Chicken
SCRAMBLED
EGGS
&
RICE
-
cup
Brown
Rice
-5
Egg
Whites
DINNER
-
80g
Chicken
Breast
(or
boiled)
-1cup
Brown
Rice
8-9PM
-
Chick
Peas
(Make
Scrambled
Eggs
then
add
cooked
brown
rice,
little
bit
salt
and
pepper)
-
Green
Bell
Pepper
-1g
Fish
Oil
Supplement
-
cup
Cauliflower
-3sp
Green
Onion(or
Red
Onion)
-3sp
Tomato
-
Lemon
-
Coconut
Oil
-1sp
Ketchup
-Salt/Pepper/Garlic
Power
-1g
Fish
Oil
Supplement
MACROS
CAL-
355
PRO-30G
CARB-25G
FAT-15G
CAL-
327
PRO-25G
CARB-50G
FAT-3G
MEAL
6
CASEIN
MILK
PROTEIN
CASEIN
MILK
PROTEIN
-2/3sp
Casein
or
Whey
or
Protienx
-2/3sp
Casein
or
Whey
or
Protinex
BEFORE
BED
-240mlAlmond
Milk
(coconut
or
non
fat
milk)
-240ml
Low
fat
Milk
10-11PM
-2sp
Ground
Flaxseeds
-1sclice
Bread
with
1sp
Peanut
Butter
-Pinch
Cinnamon
-
1g
CLA
Supplement
-
1g
CLA
Supplement
MACROS
CAL-
355
PRO-24G
CARB-7G
FAT-15G
CAL-
310
PRO-25G
CARB-30G
FAT-10G
TOTAL
CAL-1930
P-203
C-122
F-70
CAL-2082
P-144
C-300
F-34
Designed
&
Created
by
Guru
Mann
ISSA/ASFA/NASM/ACE
Level-III
CERTIFIED
|
Biomechanics
&
Kinesiology
Human
Kinetic
FB:
GuruMannFitness
YOUTUBE:
Health
and
Fitness
|
Guru
Mann
Fitness
INSTA:
GuruMann
FIT - ZONE NUTRITION
TIME
WORKOUT
DAYS
NON
WORKOUT
DAY
WAKING
UP
DETOX
JUICE
(Twice
a
week)
MEAL
1
SUPER
OATS
SUPER
OATS
-1sp
Whey
-1sp
Whey
(or
2sp
Proteinx)
BREAKFAST
-1/2
cup
Oats
-1
cup
Oats
8-9AM
-1/2
Banana
-1/2
Banana
-1sp
Chia
Seeds
-2g
Cinnamon
-2g
Cinnamon
-1
Multivitamins
-1
Multivitamins
MACROS
CAL-
330
PRO-30G
CARB-30G
FAT-10G
CAL-
379
PRO-28G
CARB-60G
FAT-3G
MEAL
2
PROTEIN
DRINK
PEANUT
BUTTER
TOAST
SNACK
-1so
Whey
or
Casein
-3slice
Wheat
Bread
11-12PM
-1
Orange
or
Pear
Or
Apple
-1sp
Peanut
Butter
-240ml
Non
fat
Milk
MACROS
CAL-
240
PRO-25G
CARB-15G
FAT-0G
CAL-
386
PRO-24G
CARB-50G
FAT-10G
MEAL
3
BEAN
SALAD
PANEER
BHURJI
-1/2
Kidney
Beans
-80g
Paneer
-1cup
Cucumber
-2
Roti
-1c
Green
Leaves
or
Lettuce
or
Cabbage
-
Cucumber
LUNCH
-1
large
Carrot
-1g
CLA
Supplement
2-3PM
-3sp
Tomato
-50g
Paneer
-20g
Walnut
-1sp
Vinegar
-Avocado
&
Broccoli
(option)
-1g
CLA
Supplement
MACROS
CAL-
315
PRO-30G
CARB-15G
FAT-15G
CAL-
390
PRO-20G
CARB-55G
FAT-10G
MEAL
4
BANANA
PROTEIN
OATS
COOKIES
&
CHANNE
-1
Banana
-1cup
Dry
Roasted
Channe
SNACK
-1sp
Peanut
Butter
-3
Oats
Cookies
(Britania)
4-5PM
-1sp
Peanuts
-200ml
Non
Fat
milk
with
1sp
Protinex
-1sp
Whey
(or
2sp
Proteinx)
MACROS
CAL-
315
PRO-30G
CARB-30G
FAT-15G
CAL-
323
PRO-22G
CARB-52G
FAT-4G
PRE
W/O
PRE
W/O
SUPPLEMENT
6PM
-1scoop
Amino
Energy
-200ml
Cold
Water
NO
WORKOUT
OR
PRE
W/O
WITHOUT
SUPPLEMENT
-tbs
Coffee
(Nescafe)
-240ml
Hot
Water
+
1sp
milk
DURING
W/O
DURING
W/O
SUPPLEMENT
(or
No
Designed
&
Created
by
Guru
Mann
ISSA/ASFA/NASM/ACE
Level-III
CERTIFIED
|
Biomechanics
&
Kinesiology
Human
Kinetic
FB:
GuruMannFitness
YOUTUBE:
Health
and
Fitness
|
Guru
Mann
Fitness
INSTA:
GuruMann
FIT - ZONE NUTRITION
TIME
WORKOUT
DAYS
NON
WORKOUT
DAY
WAKING
UP
DETOX
JUICE
(Twice
a
week)
6:30AM
PRE
W/O
PRE
W/O
SUPPLEMENT
7AM
-1scoop
Amino
Energy
-200ml
Cold
Water
NO
WORKOUT
OR
PRE
W/O
WITHOUT
SUPPLEMENT
-tbs
Coffee
(Nescafe)
-240ml
Hot
Water
+
1sp
milk
DURING
W/O
DURING
W/O
SUPPLEMENT
(or
No
7:30-9:00
Supplement
just
water)
NO
WORKOUT
-1scoop
Xtend
-750ml
Cold
Water
(Mix
it
a
cold
w ater
bottle
and
sip
it
through
out
the
w orkout)
POST
W/O
POST
W/O
SUPPLEMENT
9:00AM
-1-2scoop
Prostar
Whey
Protein
-240ml
cold
water
or
1sp(200ml)
Gatorade
NO
WORKOUT
OR
POST
W/O
WITHOUT
SUPPLEMENT
-2sp
Sugar
Free
Protinex
-240ml
Non
fat
milk
MACROS
CAL-
136
PRO-34G
CARB-0G
FAT-0G
MEAL
1
SUPER
OATS
SUPER
OATS
-1sp
Whey
-1sp
Whey
(or
2sp
Proteinx)
BREAKFAST
-1/2
cup
Oats
-1
cup
Oats
10AM
-1/2
Banana
-1/2
Banana
-1sp
Chia
Seeds
-2g
Cinnamon
-2g
Cinnamon
-1
Multivitamins
-1
Multivitamins
MACROS
CAL-
330
PRO-30G
CARB-30G
FAT-10G
CAL-
379
PRO-28G
CARB-60G
FAT-3G
MEAL
2
PROTEIN
DRINK
PEANUT
BUTTER
TOAST
SNACK
-1so
Whey
or
Casein
-3slice
Wheat
Bread
12-1PM
-1
Orange
or
Pear
Or
Apple
-1sp
Peanut
Butter
-240ml
Non
fat
Milk
MACROS
CAL-
240
PRO-25G
CARB-15G
FAT-0G
CAL-
386
PRO-24G
CARB-50G
FAT-10G
MEAL
3
BEAN
SALAD
PANEER
BHURJI
-1/2
Kidney
Beans
-80g
Paneer
-1cup
Cucumber
-2
Roti
-1c
Green
Leaves
or
Lettuce
or
Cabbage
-
Cucumber
LUNCH
-1
large
Carrot
-1g
CLA
Supplement
Designed
&
Created
by
Guru
Mann
ISSA/ASFA/NASM/ACE
Level-III
CERTIFIED
|
Biomechanics
&
Kinesiology
Human
Kinetic
FB:
GuruMannFitness
YOUTUBE:
Health
and
Fitness
|
Guru
Mann
Fitness
INSTA:
GuruMann
FIT - ZONE NUTRITION