LIST OF FOODS & FLUIDS
**PROTEINS:**
- Chicken, Turkey Breast, 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
**CARBOHYDRATES:**
- Oats, Brown Rice, Quinoa
- Raw or Cooked Vegetables, Sweet Potatoes
- Whole Wheat or Multigrain Bread, Roti
- Legumes, Fruits
**FATS:**
- Olive Oil, Nuts & Seeds
- Peanut Butter, Fatty Fish, Whole Eggs
**FLUIDS:**
- Water, Coconut Water, Black Coffee, Green Tea
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**CHANGE IN NUTRITION**
**Week 1:**
Start with "Maintenance calories" determined by the Calorie Calculator.
**MACRO SPLIT CALCULATION**
**Weeks 1 to 4:**
- Protein: 1.2 * (per pound body weight)
- Carbohydrates: 1.9 * (per pound body weight)
- Fats: Remaining calories after protein and carbohydrate allocation
**Weeks 5 to 8:**
- Reduce calorie intake by 400 kcal from the starting point
- Adjust protein and carbohydrate ratios accordingly
**Weeks 9 to 12:**
- Follow specified protein and carbohydrate ratios without focusing on calorie limit
- Fats remain the same as Week 8
**WATER INTAKE:**
4-5 liters from Week 9 to Week 12
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**SUPPLEMENTATION**
**BASIC SUPPLEMENTS:**
- Multivitamins
- Fish Oils
- Liver Support
- Joint Support
**MAIN STACK:**
- Whey Protein (Concentrate or Isolate)
- BCAA (Branch Chain Amino Acids)
- Creatine Monohydrate
- ZMA (Zinc Magnesium Aspartate)
- L-Carnitine
- Metamucil & Probiotics (after Week 6, if needed)
**CHANGE IN SUPPLEMENT CONSUMPTION:**
- Non-training days: No pre-workout, intra-workout, or post-workout drinks
- BCAA's can be taken before cardio or with breakfast
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**MEAL RECIPES**
**MEAL 1: Oatmeal (7-8 am)**
- Ingredients: Oats, Cashews/Walnuts/Almonds, Whey Isolate Protein, Apple/Banana, Berries, Peanut Butter, L-Carnitine
- All Basic Supplements
**MEAL 2: Egg Bhurji (11-12 noon)**
- Ingredients: Eggs/Paneer, Spinach, Onions, Whole Wheat Bread, Orange, Brown Rice
**MEAL 3: Fried Rice (2-3 pm)**
- Ingredients: Pasta Sauce/Tomato Chutney/Barbecue Sauce, Chicken Breast/Soy Chunks/Tofu, Broccoli, Bell Pepper, Onions
**MEAL 4: Rice Cake Snack (4:30-5 pm)**
- Ingredients: Rice Cakes/Whole Wheat Bread, Low Fat High Protein Yogurt
**PRE-WORKOUT, INTRA-WORKOUT & POST-WORKOUT DRINKS**
**Pre-Workout (5:30 pm)**
- Creatine Monohydrate, BCAA's
**Intra-Workout (during workout)**
- BCAA's
**Post-Workout (7:30 pm)**
- Creatine Monohydrate, Whey Isolate/Blend or Concentrate Protein
**MEAL 5: Paneer Bhurji Wrap (8:30-9 pm)**
- Ingredients: Roti/Wrap (Whole Wheat), Low Fat Paneer, Onions, Cumin, Tomato, Cucumber/Lettuce/Cabbage, ZMA, L-Carnitine
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