Скачать или смотреть 🥪🍕🍔🍦1959 Calories 148g Protein DIET PLAN⬇️

#diet #training #bodybuilding

The DIET PLAN:

🥪🍕🍔🍦1959 Calories 148g Protein DIET PLAN⬇️

Meal 1 (Veg Sandwich / Poha + Protein Shake)
Option A: Veg Sandwich + Protein Shake

Calories: 399
Protein: 43g

Brown Bread – 2 slices (60g)
Paneer (Low-fat Homemade) – 50g
Tomato – 40g
Onion – 30g
Green Chutney – 10g
Ghee/Butter – 5g
Whey Protein – 30g (with water)

Option B: Poha + Protein Shake
Calories: 365
Protein: 26g
Poha (dry) – 45g
Onion – 30g
Peas – 20g
Roasted Peanuts – 5g
Oil – 5g
Lemon juice – 5g
Whey Protein – 30g (with water)
———-
———-

Meal 2 (Chicken Biryani / Chicken Burger)

Option A: Chicken Biryani (Homemade)
Calories: 450
Protein: 36g
Raw Basmati Rice – 50g
Raw Chicken Breast – 120g
Onion – 30g
Curd – 30g
Ghee/Oil – 5g
Spices (garam masala, salt, biryani masala) – as desired
Mint/green chilli – optional

Option B: Chicken Burger (Homemade)
Calories: 450
Protein: 40g
Chicken Breast – 120g
Whole Wheat Burger Bun – 1 medium (60g)
Onion – 20g
Tomato – 20g
Lettuce – few leaves
Low-fat mayo – 10g
Oil for cooking patty – 5g
———-
———-

Meal 3 (Pasta / Pizza)

Option A: Chicken Pasta
Calories: 450
Protein: 35g

Uncooked Pasta – 60g
Chicken Breast – 100g
Onion – 20g
Capsicum – 30g
Oil – 5g
Tomato puree – 30g
Cheese (optional, low-fat) – 10g

Option B: Homemade Chicken Pizza
Calories: 570
Protein: 40g

Pizza base (thin crust) – 70g
Chicken Breast – 100g
Onion – 20g
Tomato – 20g
Cheese (low-fat mozzarella) – 30g
Pizza sauce – 20g
Oil – 3g
———-
———-

Meal 4 (Pastry / Ice Cream / Dairy Milk Chocolate)

Option A: Pastry + Protein Shake

Calories: 540
Protein: 25g

Regular pastry (chocolate/vanilla) – 1 medium (~70g)
Whey Protein – 30g

Option B: Ice Cream + Protein Shake
Calories: 370
Protein: 25g

Ice Cream (vanilla, branded like Amul/Kwality) – 100g
Whey Protein – 30g

Option C: Dairy Milk + Protein Shake
Calories: 257
Protein: 27g

Dairy Milk (Regular, 25g) – 1 bar
Whey Protein – 30g
#diet #pizza #pastry #burger #chicken #abs #sandwich

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1. Calculate your Maintenance Calories through this Method:
{3.5 x (BW/200 ) x 60} x 24
2: Create a Deficit of 150-200 Calories and Eat More than your
maintenance, yet maintaining your deficit through caloric
expenditure.
High Protein is not Needed in certain individuals.
3: Play The Game and Learn from Your Mistakes, do not copy
someone else's methodologies that has worked for them.
Make your own ways!

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