EMPTY STOMACH (MORNING) 1 spoon Apple Cider Vinegar 1cup (200ml) normal water
Guru Mann Fitness Inc.
MEAL 1 OMELETTE: -‐ 1 Whole Egg -‐ 3 Egg Whites 1 Slice Bread (for muscle building take 4 slices) 1cup Indian Tea (low sugar) PROTEIN = 20g MEAL 2 1 cup Roasted chickpeas 1 Cup Roasted Soy Beans 1 Apple 1 cup Green Tea PROTEIN = 20g IN-‐BETWEEN MEAL 2 & 3 LEMON WATER -‐ ½ Fresh Lemon -‐ 1cup (200ml) normal water MEAL 3 90g Chicken Breast ½ cup brown rice or 1 Roti (for muscle building take 1cup rice or 2 Roti) Mixed salad PROTEIN = 20g MEAL 4 BEET ROOT CARROT JUICE -‐1 glass fresh beet root or carrot juice -‐3 Egg Whites -‐1 hand full Almonds PROTEIN = 19g POST WORKOUT PROTEIN DRINK -‐ 1sp Whey -‐ 1cup (240ml) cold water (for muscle building take 2 Banana) PROTEIN = 24g MEAL 5 ½ cup Lentil or 1 cup Mixed Vegetable (green beans+potato+green bell pepper+carrots,etc) ½ cup brown rice or 1 Roti (for muscle building take 1cup rice or 2 Roti) Mixed salad PROTEIN = 12g MEAL 6 BOILED EGGS: -‐ 4 Egg Whites -‐ 28g Cashews PROTEIN = 20g Guru Mann Fitness Inc. United States
FOOD TO AVOID: -‐ Meat like: Organs -‐ Dark Fish including Tuna Guru Mann Fitness Inc. -‐ Spinach -‐ Cauliflower -‐ Oats These food are high in Purine, cause Uric Acid
-‐Yogurt -‐Milk -‐Peanuts
These food are high in Calcium, (calcium oxalate) cause stone
-‐Tomatoes -‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐ DRINKS TO AVOID: Alcohol Beer Coffee -‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐ SUPPLEMENTS TO AVOID: Calcium Multi Vitamins, which has high doses of Calcium
Do not exceed more than 1000mg of Calcium a day, even keep it less.
-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐ FOOD TO ADD: Egg whites Nuts Seeds Fruits, etc Citrus food, like: Apple cider vinegar, oranges, lemon, etc. -‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐ PROTEIN INTAKE: 0.8g to 1.0g per pound body weight (maximum) 20-‐25g proteins per meal (do not exceed it) 5 to 7 meals a day = Total 150-‐175g protein a day 1 Serving of Whey only after workout -‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐ Drink Apple Cider Vinegar and Lemon water few times a day. -‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐ WATER: 12-‐16 glasses a day -‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐
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