NUTRITION PLAN
GURU MANN FITNESS INC.
CALCULATE YOUR CALORIES
STEP 1:
CALCULATE YOUR BMR
Calculate it by using free BMR Mobile App or online BMR online calculator.
STEP 2:
MULTIPLY BMR WITH 1.8
BMR X 1.8 = Daily Calories
STEP 3:
MACRO BREAKDOWN
Carbs 50%
Protein 30%
Fat 20%
Macros can be increase or decreased by 5% if needed
STEP 4:
SPLIT CALORIES INTO 6-7 MEALS
Divide your daily calories into 7 meals
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Nutrition Plan below is based on 3000 calories per day.
Macro Breakdown is Carbs 1500cal (50%) / Protein 900cal (30%) / Fat 600cal (20%)
Carbs = 375g | Protein = 225g | Fat = 66g
Please adjust your calories based on your daily calorie requirement.
GURU MANN FITNESS INC.
NUTRITION PLAN
MEAL 1 - BREAKFAST
GRAPE OATS
INGREDIENTS QUANTITY CARB PROTEIN FATS
OATS 2/3 CUP 41G 5G 5G
WHEY PROTEIN 1 SCOOP 0G 24G 0G
MIXED FRUITS 1/2 CUP 20G 0G 0G
PEANUT BUTTER 1 SPOON 3G 3G 7G
CINNAMON 2G 0G 0G 0G
CHIA OR FLAX SEEDS (OPTIONAL) 2 SPOON — — —
TOTAL 64G 32G 12G
INSTRUCTIONS
You can replace some ingredients and add Quinoa, walnuts, almonds, eggs, etc so you will get
different flavors from diff food.
SUPPLEMENTS:
1 Serving of Multivitamins (Optional)
CHECK RECIPE ON YOUTUBE CHANNEL “HEALTH AND FITNESS”
GURU MANN FITNESS INC.
GURU MANN FITNESS INC.
MEAL 2 - SNACK
EGG BANANA TOAST
INGREDIENTS QUANTITY CARB PROTEIN FATS
MULTI GRAIN BREAD 2 SLICES 30G 4G 2G
BANANA 1 20G 0G 0G
WHOLE EGG 2 0G 12G 10G
FAT FREE MILK 240ML 10G 12G 0G
TOTAL 60G 28G 12G
INSTRUCTIONS
You can replace meal with Smoothie, Bread Omelette, etc
SUPPLEMENTS:
1 Serving Whey if you want to have Smoothie (Optional)
CHECK RECIPE ON YOUTUBE CHANNEL “HEALTH AND FITNESS”
GURU MANN FITNESS INC.
MEAL 3 - LUNCH
POTATO BURGER
INGREDIENTS QUANTITY CARB PROTEIN FATS
WHEAT BUN 1 30G 4G 2G
SWEET POTATO 50G 20G 0G 0G
FAT FREE CHEESE 1 SLICE 0G 5G 5G
EGG OMELETTE 5 0G 20G 0G
VEGGIES MIX 5G 0G 0G
KETCHUP 1 SPOON 5G 0G 0G
TOTAL 60G 29G 7G
INSTRUCTIONS
You can replace Bun with Slice of wheat bread. You can Roti with potato and omelet.
You can have Fish and rice with veggies. You can have Rice with chicken and salad.
SUPPLEMENTS:
——None—-
CHECK RECIPE ON YOUTUBE CHANNEL “HEALTH AND FITNESS”
GURU MANN FITNESS INC.
MEAL 4 - SNACK
SUPER CHANNA
INGREDIENTS QUANTITY CARB PROTEIN FATS
ROASTED OR BOILED CHICKPEAS 1 CUP 38G 10G 3G
PEANUTS 1/4 CUP 6G 6G 12G
ONION & TOMATO 4 SPOONS — — —
LEMON 1/2 0G 0G 0G
BOILED EGGS 5 0G 20G 0G
MEDIUM BANANA 1 20G 0G 0G
TOTAL 64G 36G 15G
INSTRUCTIONS
You can have Oatmeal. Yo can have banana with bread and milk. You can have protein carbs smoothie.
SUPPLEMENTS:
——None—-
CHECK RECIPE ON YOUTUBE CHANNEL “HEALTH AND FITNESS”
MEAL 5 - DINNER
CHICKEN RICE
INGREDIENTS QUANTITY CARB PROTEIN FATS
BROWN RICE 2/3 CUP 40G 5G 2G
BLACK OR RED BEANS 1/5 CUP 10G 4G 1G
GRILLED CHICKEN BREAST 120G 0G 24G 0G
VEGGIES (ONION/TOMATO) MIX 0G 0G 0G
YOGURT KETCHUP SAUCE (OPTIONAL) 1 SPOON — — —
TOTAL 50G 33G 3G
INSTRUCTIONS
You can eat white rice 2 times a week and brown rice 5 times a week. You can have Chicken with Rice
or chicken with Roti.
You can have Fish and rice with veggies. You can have egg bhurji with roti. You have chicken briyani.
SUPPLEMENTS:
1g Fish Oil - 300mg Omega 3 (Optional)
CHECK RECIPE ON YOUTUBE CHANNEL “HEALTH AND FITNESS”
GURU MANN FITNESS INC.
MEAL 6 - BEFORE BED
POTATO BURGER
INGREDIENTS QUANTITY CARB PROTEIN FATS
NON OR LOW FAT MILK 300ML 12G 15G 3G
RAW CASHEWS 22G 3G 3G 12G
ELICHI AND CLOVE 2 0G 0G OG
TOTAL 15G 18G 15G
INSTRUCTIONS
You can eat 100g Low fat fresh Paneer. Instead of cashews, you can add almonds, peanuts or walnuts.
SUPPLEMENTS:
1 Serving of Casein Protein (Optional)
CHECK RECIPE ON YOUTUBE CHANNEL “HEALTH AND FITNESS”
PRE WORKOUT
30MIN BEFORE TRAINING
SUPPLEMENT CATAGORY QUANTITY CARB PROTEIN FATS
PRE WORKOUT DRINK 1 SCOOP 0 0 0
COLD WATER 240ML 0 0 0
NON SUPPLEMENT CATAGORY QUANTITY CARB PROTEIN FATS
CAFFIENE 5-10G 0 0 0
HOT WATER 240ML 0 0 0
CHECK VIDEO ON YOUTUBE CHANNEL “HEALTH AND FITNESS”
DURING WORKOUT
DURING TRAINING
SUPPLEMENT CATAGORY QUANTITY CARB PROTEIN FATS
BCAA 5-10G 0 0 0
COLD WATER 500ML 0 0 0
CHECK VIDEO ON YOUTUBE CHANNEL “HEALTH AND FITNESS”
GURU MANN FITNESS INC.
POST WORKOUT #1 (Protein)
IMMEDIATE AFTER TRAINING
SUPPLEMENT CATAGORY QUANTITY CARB PROTEIN FATS
WHEY PROTEIN 1-2 SCOOP 2G 48G 2G
COLD WATER 240-400ML 0 0 0
TOTAL 2G 48G 2G
NON SUPPLEMENT CATAGORY QUANTITY CARB PROTEIN FATS
EGG WHITES 6-8 0 33G 0
FAT FREE MILK 240ML 10G 12G 0
TOTAL 10G 45G OG
CHECK VIDEO ON YOUTUBE CHANNEL “HEALTH AND FITNESS”
GURU MANN FITNESS INC.
POST WORKOUT #2 (Carbohydrates)
30MIN AFTER TRAINING
SUPPLEMENT CATAGORY QUANTITY CARB PROTEIN FATS
CARBOHYDRATES 1-2 SCOOP 60G 0G 0G
COLD WATER 240-400ML 0 0 0
TOTAL 60G 0G 0G
NON SUPPLEMENT CATAGORY QUANTITY CARB PROTEIN FATS
BANANA 2 50g 1G 0
GATORADE 240ML 14g 0 0
TOTAL 64g 1g 0g
CHECK VIDEO ON YOUTUBE CHANNEL “HEALTH AND FITNESS”
GURU MANN FITNESS INC.
SUPPLEMENT STACK
CHOOSE ANY BRAND
PROTEIN BRAND PRODUCT
NATURE’S BEST ISO PURE
DYMATIZE ISO-100
MYPROTEIN WHEY IMPACT ISOLATE
GM NUTRITION WHEY HQ ISOLATE
ON WHEY HYDRO OR GOLD STANDARD WHEY
BPI WHEY HD ISOLATE
GNC PURE ISOLATE
ALLMAX ISO FLEX
MET-Rx WHEY ISOLATE
CARBOHYDRATE BRAND PRODUCT
EFX KARBOLYN
ULTIMATE NUTRITION CARBO PLUS
GAT CARBOTEIN
UNIVERSITY PROVEN VITARGO
EVOGEN GLYCOJECT
PRE WORKOUT BRAND PRODUCT
CELLUCORE C4
ON PRE
BPI 1MR VORTEX
MUSCLEPHARM ASSAULT
EVOGENMUSCLETECH VAPOR X5
BSN NO-XPLODE
GASPARI NUTRITION SUPER PUMP
CHECK SUPPLEMENT STACK VIDEO ON YOUTUBE CHANNEL “HEALTH AND FITNESS”
GURU MANN FITNESS INC.
