PLAN INFO BASIC BODY INFO OTHER HEALTH INFO
Name Angad Bisht Age 28 Medical Condition _
Start Date 5th Nov, 2023 Height (cm) 170 Diet Preference Non Vegetarian
Plan Type Athlete Gender Male Food Allergies N/A
Goal Performance Weight (kg) 66
BMR / RMR 1587.5
CALORIES AND MACRO DISTRIBUTION TABLE
Total Calories Percentage
23%
Protein 23% 139 gms 31%
Carbs 46% 281 gms
Fats 31% 82 gms
46%
Total 100% 2420 Kcal
Daily Water Intake : 2.64 Litres (Min) (4L optimum)
Daily Oil Intake (ml) : 20 Ml
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CURRENT WEEK DAILY MEAL PLAN
MEAL FOOD QUANTITY PROTEIN CARB FAT CALORIE
Wake Up Lukewarm Water 500 Ml 0.0 0.0 0.0 0
After 30 min Whey Protein 1 Scoop 24.0 3.0 1.0 117
Pre Training Apple 250 Gm 0.7 34.5 0.4 145
Instant Post Isotonic Energy
1 serving 1.6 28.0 0.0 118
WO Drink
BreakFast Almonds 10 Gm 2.1 2.2 4.9 61
Post Workout walnuts 10 Gm 1.6 1.1 6.4 68
Dates 10 Gm 0.2 7.6 0.0 31
Figs 10 Gm 0.1 1.9 0.0 8
After 45 min Whole Eggs 4 Full 24.0 2.4 20.0 286
Meal 2 Rice 60 Gm 4.8 46.2 0.6 209
Lunch Paneer 100 Gm 18.0 1.0 21.0 265
spinach 250 Gm 5.0 7.5 0.0 50
Meal 3 Pomegranate 250 Gm 1.6 18.7 1.2 92
Pre Training Whey Protein 1 Scoop 24.0 3.0 1.0 117
Instant Post Isotonic Energy
1 serving 1.6 28.0 0.0 118
WO Drink
Meal 5 Roti 60 Gm 7.2 45.0 1.0 217
Dinner Pulses 50 Gm 11.5 31.5 0.5 177
Curd 200 Gm 8.0 12.0 4.0 116
Lettuce 250 Gm 3.5 7.3 0.0 43
1 hr Pre Sleep Milk 200 Ml 6.4 9.6 4.0 100
Shilajit 1 Serving 0.0 0.0 0.0 0
Turmeric 1 Tbsp 0.0 0.0 0.0 0
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ADDITIONAL INFO
• For cooking, Use the quantity of oil as mentioned.
• All the food quantity given are for raw food items.
• Most of the coloured vegetables are good to go. Try to divide vegetables throughout
the week. For example - Monday you can have capsicum and Tuesday you can have
Spinach.
• Minimum Water Intake depends on your body weight. It is mentioned beside the pie
chart in the Macro Distribution Table.
• A basic tip is try to divide water intake through the day and make sure you are having
water around your workouts as well.
• Pre Workout - Green Tea is optional. You can use Green tea or Just water.
• Add Rock Salt/ Himalayan Pink salt in Beetroot juice and Fruits.
• Use Cold pressed coconut/ Mustard oil for cooking or Ghee.
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Your Daily Routine
Morning:
* Wake up at 5 AM and Relax and Breathe. Breathe - Breathe - Breathe. Then Freshen up.
* Spend ve to ten minutes on one yoga pose, breathing to connect you with your body.
* Meditate for ve minutes: sit in a comfortable position, either cross-legged or on a chair; clear your mind; breathe; center into your body
and connect with your core.
* Follow your morning yoga/meditation by squeezing half a lemon into an 8- ounce glass of room temperature or hot water and drink. This
routine wakes up your liver and prepares your gut for its digestive functions for the day.
* After 20-30 minutes, Have your Whey Protein and relax. Walk around.
* Relax for 15 minutes. Make sure the body is relax and then Have your Beetroot Juice.
* After your Beetroot Juice, Go for your run.
After Each Meal:
If possible, it is always a good idea to take a ve- to ten-minute leisurely walk after each meal to stimulate the digestive process.
Movement encourages peristalsis (the contractions) of the bowel, clears the mind, and reduces mental tension. Never do strenuous
exercise for at least two to three hours after a meal, as it will divert vital blood ow from the intestines to your muscles, leaving the
food sitting there undigested and stuck.
Bedtime:
A great goal is to end the day with a ten- to fteen-minute meditation. Meditation activates the calming part of the autonomic nervous
system, reducing nighttime cravings for sugary or salty snacks and helping you relax before going to sleep. Once you get into this
habit, you will nd that your sleep is more restful and you will wake up feeling refreshed.
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SUPPLEMENTS
BRAND
NAME SERVING TIMING
RECOMMENDATION
MultiVitamin 1 Serving After Breakfast WELLMAN
Morning Post
Vitamin c 1000mcg CELIN/ LIMCEE
Workout
Fish Oil 1 Serving After Lunch GNC/ MB
Vitamin D 2000IU Post Breakfast CARBAMIDE FORTE
Shilajit 1 Serving 1 hour before bed KAPIVA
Zinc 50mg Before Sleep Zinconia
magnesium
glycinate 440mg Post Dinner Himalayan
Creatine 3gm Pre/ Post workout Gnc
