Скачать или смотреть 02 - My Diet & Time Routine for Fitness Transformation | Supplements + Daily Schedule

Today I’m sharing my complete diet plan and daily time routine that I’m following for my fitness lifestyle transformation. From morning wake-up to night routine, protein supplements, clean meals, and discipline — everything is real and practical. 💪🔥

If you’re trying to build a better routine, improve your diet, or start your fitness journey, I hope this video motivates you to begin today — no excuses, only consistency.

Let’s grow stronger together.
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🍱 SAMPLE WEEK ROTATION (REPEAT EVERY 4 WEEKS WITH VARIATIONS)
WEEK 1
Meal What to Eat
Breakfast Boiled eggs / paneer / tofu + sweet potato
Post-Workout Banana + whey isolate
Lunch Jowar / Bajra roti + chicken breast / tofu + salad + curd alternative (coconut yogurt)
Snack Papaya / apple / mixed nuts + green tea
Dinner Fish / paneer / dal + mixed vegetables
Night Chia seeds water or Isabgol (for constipation)
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WEEK 2
Meal What to Eat
Breakfast Chickpeas / sprouts bowl + peanut
Post Workout Coconut water
Lunch Quinoa + rajma / chicken leg roast + salad
Snack Peanut chikki / dates / fruit
Dinner Egg omelette with vegetables / tofu stir fry
Night Jeera warm water for acidity
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WEEK 3
Meal What to Eat
Breakfast Poha with peanuts (no onions if acidity)
Lunch Ragi roti + soy / egg curry + veggies
Snack Watermelon / musk melon
Dinner Grilled fish / paneer tikka + soup
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WEEK 4 (Carb cycling light)
Meal What to Eat
Breakfast Dalia (gluten-free) or Sweet potato dish
Lunch Millet Khichdi (gluten-free) + curd alternative
Snack Fruits + nuts
Dinner Chicken breast / tofu stir fry + vegetables
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🧃 LIQUIDS FOR ACIDITY + CONSTIPATION
• Jeera water
• Ajwain water
• Lemon water (mild)
• Aloe vera juice
• Coconut water
• ORS / electrolytes
Avoid:
• Tea & coffee empty stomach
• Milk, curd (dairy)
• Spicy oily food
• Maida / bread
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🥩 PROTEIN SOURCES
🟢 Veg:
Tofu, paneer (if tolerable), rajma, chana, sprouts, soy chunks, dals, quinoa
🔴 Non-Veg:
Eggs (high quality),
Chicken breast,
Fish (rohu, catla, salmon, tuna)
Goal: 120–140g protein / day gradually
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🌾 CARB SOURCES
• Sweet potato
• Quinoa
• Bajra / Jowar / Ragi roti
• Millet upma
• Fruits
(No rice, no wheat)
________________________________________
🥑 HEALTHY FATS
• Peanut
• Almonds, walnuts
• Flax seeds, chia seeds
• Olive oil
________________________________________
🌿 SUPPLEMENTS (Optional, not mandatory)
• Creatine 3–5g/day (if doctor allows)
• Whey isolate (lactose-free)
• Electrolytes
• Omega-3
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🗓 365-DAY STRATEGY
📌 Weeks repeat with different recipes
📌 Change protein source daily for interest
📌 Keep calorie surplus for muscle gain
📌 Track weight every Monday
📌 Monthly progression check
Product links -
1. Protine: https://amzn.in/d/g0zT6g6
2. Detox: https://amzn.in/d/1Qtk05w
3. https://amzn.in/d/1oIhF2A
5. https://amzn.in/d/j9m8h3R

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