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    Nutrition Plan The Blade 12 Weeks by Jeet Selal 4

    Uploaded by

    RAj Baurai
    This document provides a nutrition plan and supplement schedule for a 12-week fitness program. It includes lists of recommended protein, carbohydrate, and fat food sources. It then outlines a sample meal plan and specifies macro nutrient breakdowns that decrease carbohydrates and increase protein over the 12 weeks. The supplement schedule recommends basic supplements as well as a main stack taken throughout and indicates changes on non-training days. Sample recipes are also provided for 5 daily meals.

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    Download as PDF, TXT or read online from Scribd

    Nutrition Plan The Blade 12 Weeks by Jeet Selal 4

    Uploaded by

    RAj Baurai
    11K views11 pages
    This document provides a nutrition plan and supplement schedule for a 12-week fitness program. It includes lists of recommended protein, carbohydrate, and fat food sources. It then outlines a sample meal plan and specifies macro nutrient breakdowns that decrease carbohydrates and increase protein over the 12 weeks. The supplement schedule recommends basic supplements as well as a main stack taken throughout and indicates changes on non-training days. Sample recipes are also provided for 5 daily meals.

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    Nutrition plan

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    Nutrition Plan the Blade 12 Weeks by Jeet Selal 4

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    This document provides a nutrition plan and supplement schedule for a 12-week fitness program. It includes lists of recommended protein, carbohydrate, and fat food sources. It then outlines a sample meal plan and specifies macro nutrient breakdowns that decrease carbohydrates and increase protein over the 12 weeks. The supplement schedule recommends basic supplements as well as a main stack taken throughout and indicates changes on non-training days. Sample recipes are also provided for 5 daily meals.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    11K views11 pages

    Nutrition Plan The Blade 12 Weeks by Jeet Selal 4

    Uploaded by

    RAj Baurai
    This document provides a nutrition plan and supplement schedule for a 12-week fitness program. It includes lists of recommended protein, carbohydrate, and fat food sources. It then outlines a sample meal plan and specifies macro nutrient breakdowns that decrease carbohydrates and increase protein over the 12 weeks. The supplement schedule recommends basic supplements as well as a main stack taken throughout and indicates changes on non-training days. Sample recipes are also provided for 5 daily meals.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 11

    NUTRITION OVERVIEW

    LIST OF FOODS & FLUIDS


    PROTEIN
    CHICKEN/TURKEY BREASTS
    LEAN LAMB/GOAT
    FISH (TUNA, SALMON, BASA)
    COTTAGE CHEESE (CASEIN)
    RICOTTA CHEESE (WHEY)
    LOW-FAT PANEER
    MILK- LOW FAT
    EGG WHITES
    WHOLE EGGS
    GREEK YOGURT
    SOY CHUNKS/TOFU
    LEGUMES
    Note: Pick your protein sources out of the given foods according to your dietary
    requirements, you don’t need to have all of them.

    CARBOHYDRATES
    OATS
    BROWN RICE
    QUINOA
    RAW OR COOKED VEGETABLES
    SWEET POTATOES
    WHOLE WHEAT OR MULTIGRAIN BREAD
    ROTI
    LEGUMES
    FRUITS
    Note: Pick your carbohydrate sources out of the given foods according to your dietary
    requirements, you don’t need to have all of them.
    FATS
    OLIVE OIL
    NUTS & SEEDS
    PEANUT BUTTER
    FATTY FISH
    WHOLE EGGS
    FLUIDS
    WATER
    COCONUT WATER
    BLACK COFFEE
    GREEN TEA

    CHANGE IN NUTRITION

    Start your Week 1 with “Maintenance calories”


    After using the “Calorie Calculator”..
    For example: If Maintenance Calories comes= 2500 kcal then,
    Week 1 = 2500 kcal is your starting point (calorie limit).
    MACRO SPLIT CALCULATION
    Macro setup for WEEK 1 to WEEK 4
    PROTEIN= 1.2 * (per pound body weight)
    CARBOHYDRATES= 1.9 * (per pound body weight)

    FOR EXAMPLE, A person with A CALORIE limit = 2500kcal and BODY WEIGHT: 73kg (160 lbs).
    So,
    PROTEIN= 1.2 * 160 (per pound body weight) = 192 grams = 786kcal {Since, 1gm protein=
    4kcal}
    CARBOHYDRATES= 1.9 * 160 (per pound body weight) = 304 grams = 1216kcal {Since, 1gm
    carb= 4kcal}
    FATS = 2500- (786+1216) = 516kcal = 57grams {Since, 1gm fat= 9kcal}
    Macro Split according to 2500kcal for WEEK 1 to WEEK 4
    [192Protein/304Carbs/57Fats].

    Macro setup for WEEK 5 to WEEK 8


    Drop 400kcal from your starting calorie limit i.e. (2500-400 = 2100)
    2100kcal is the limit now,
    PROTEIN= 1.2 * (per pound body weight)
    CARBOHYDRATES= 1.5 * (per pound body weight)
    Find out FATS using the same calculation as above.

    *CALCULATE Macro setup exactly like the Example given as above in week 1 to week 4*

    Macro setup for WEEK 9 to WEEK 12 (changes every week)

    Week 9

    Note: from week 9 onwards, calorie limit doesn’t matter, focus on the exact number of
    Protein, Carbs and Fats now.
    PROTEIN= 1.5 * (per pound body weight)
    CARBOHYDRATES= 1.1 * (per pound body weight)
    FATS = Same as WEEK 8.

    Week 10

    PROTEIN= 1.5 * (per pound body weight)


    CARBOHYDRATES= 0.9 * (per pound body weight)
    FATS = Same as WEEK 8.
    Week 11

    PROTEIN= 1.5 * (per pound body weight)


    CARBOHYDRATES= 0.7 * (per pound body weight)
    FATS = Same as WEEK 8.

    Week 12

    PROTEIN= 1.5 * (per pound body weight)


    CARBOHYDRATES= 0.6 * (per pound body weight)
    FATS = Same as WEEK 8.

    WATER INTAKE
    3-4 litres from week 1 to week 8.
    4-5 litres from week 9 to week 12.

    SUPPLEMENTATION
    BASIC SUPPLEMENTS
    Multivitamins (ANY BRAND)
    Fish Oils (ANY BRAND)
    liver Support (ANY BRAND)
    Joint Support (Glucosamine ANY BRAND)

    MAIN STACK
    Whey protein (Concentrate OR Isolate) [ANY BRAND].
    BCAA (Branch chain amino acids) flavoured OR unflavoured [ANY BRAND],
    Creatine mono hydrate [ANY BRAND].
    ZMA [ANY BRAND].
    L- Carnitine [ANY BRAND].
    Metamucil & Probiotics [Only after week 6, if needed]

    CHANGE IN SUPPLEMENT CONSUMPTION

    NON-TRAINING DAYS- NO PRE-WORKOUT, NO INTRA WORKOUT and NO POST WORKOUT


    DRINKS. However, can take BCAA’s before Cardio or with the Breakfast meal and basic
    supplement stack.
    MEAL RECIEPIES
    NOTE: Quantity of ingredients will depend on your Macro split and calorie limit. This is an
    example.

    MEAL 1- Oat meal (7-8 am)


    -60g Oats
    -10g cashews + 10g walnuts or almonds
    -WHEY ISOLATE PROTEIN 1scoop
    -Half apple OR half banana
    -40 g blue berries or Rash berries or Grapes
    -Sprinkle cinnamon
    -1tb spoon peanut butter (100% Natural)
    - L- carnitine 1 capsule.
    - All basic Supplements.

    MEAL 2- Egg Bhurji (11-12 noon)


    -Omelette (1 whole +5 EGG white) OR 150g low fat paneer
    -1 CUP Spinach
    -Chopped onions 2 spoon
    -Whole wheat/meal bread 2 slice
    -Half orange
    -Green Tea 1 bag

    MEAL 3- Fried Rice (2-3pm)


    -120g Brown Rice (COOKED)
    -3 eggs (1 whole+ 2 whites)
    -1tb SPOON pasta Sauce OR Raw Tomato chutni (less salt) Or Barbeque sauce (no sugar)
    -120g Chicken breast OR Soya chunks or Tofu (Add BROCOLI, bell pepper and onions on
    fried rice)
    -Ginger, Garlic and green chillies.
    - L- carnitine 1 capsule.

    MEAL 4- Rice cake snack (4:30- 5pm)


    -3 rice cakes or 1 slice whole wheat bread.
    -60g low fat high protein yogurt

    PRE-WORKOUT DRINK, INTRA WORKOUT & POST WORKOUT DRINK


    Pre-workout (5:30 pm)
    -2.5 g creatine monohydrate
    -5g BCAA
    Intra workout (during workout)
    -10g BCAA

    ……………. WORKOUT…………………(evening 6-7:30 pm)

    Post workout (7:30)


    -5g creatine monohydrate
    -1 scoop whey Isolate or Blend or concentrate protein.
    Note: If you work out in MORNING then, Have MEAL 1 at least 1 hour before your workout
    and take your pre workout with it.

    MEAL 5- Panner Bhurji wrap (8:30- 9 pm)


    -1 Roti or Wrap (whole wheat)
    -200g Low fat Paneer
    -Chopped onions 2 spoons
    -cumin/jeera (5g)
    -Chopped tomato 2 spoons
    -Cucumber and Lettuce (or Cabbage)
    -ZMA 2 capsules
    -L- carnitine 1 capsule.
    NOTE: Quantity of ingredients will depend on your Macro split and calorie limit. This is an
    example.

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