Diet Plan

Date:15.7.2019
Name: ahmed khan

Country: KSA Mob. Number:

966535246974
Goal: muscle building

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

2 cups of raw 2 cups of raw 2 cups of 2 cups of 2 cups of raw 1 cup of raw 2 cups of
vegetable+ 3 vegetable +3 raw raw vegetable +3 vegetable + raw
whole boiled slices of vegetable + vegetable slices of 3 small vegetables
eggs+3 slices turkey+3 2 egg +3 turkey+3 tablespoon +2 whole
of turkey+ 2 slices of roast whites+ 3 Tablespoons slices of roast of honey or boiled
Breakfast brown toast beef+2 table spoon of beef+3 syrup+3 egg+2
8:15 bread tablespoon of of cottage hummus+3 tablespoon of slices of slices of
am white cheese cheese+ 2 Tablespoons labneh+2 pancakes+ roast
light +2 brown boiled of brown toast 2 table beef+3
toast bread hotdog+1 labneh+3 bread. spoon of table spoon
chapatti whole cottage of red
bread. boiled cheese+ 1 kidney
egg+3 slice whole beans+ 1
 of roast egg+1 chapatti
beef+ 1 brown toast bread.
chapatti bread.
bread.

Take 3 tablets of
OPTIMUM OPTI-MEN
1 small 1 small 3 small 3 small one mango one mango 3 small
Snack
banana + 6 banana + 6 dates + 6 dates + 6 dates + 6
10:30
salty crackers salty crackers salty salty salty
am
crackers crackers crackers
1 cup of low 1 cup of low 1 cup of low 1 cup of low 150 gram of 1 medium 1 cup of low
fat yogurt+ 2 fat yogurt+ 2 fat yogurt+ fat yogurt+ roasted fish + can of tuna fat yogurt
cups of salad cups of salad (10 4 (10 in water 150 +150 gram
+ (10 + (10 tablespoons tablespoons tablespoons gram +2 of minced
tablespoons)+ tablespoons of of rice ) +1 of hummus of rice ) 1 cups of meat+ 2
1 roasted rice ) + 1 medium +2 cup of medium pasta+ 2 cups of
Lunch
chicken roasted baked salad ) + baked cups of pasta+2
1:30 pm
breast with chicken breast potato+½ 150 gram of potato+1 cup salad+ 1 cups of
wing+ one cup with wing+ one cup of roasted of cooked cup of corn fresh
of corn backed potato cooked meat+ 2 vegetables+ 1 tomato
carrot +( ½ chapatti cup of salad sauce
cup corn + 2 bread
cup of salad
 )+ 120 gram
of roasted
beef meat.

1 cup of low 1 cup of low 1 cup of low 1 cup of low 1 cup of low 1 cup of low 1 cup of low
fat milk+5 fat milk+ 1 cup fat milk+5 fat milk+ 1 fat milk+5 fat milk+ 1 fat milk+ 1
table spoons of regular table cup of table spoons cup of cup of
Snack of oats+ 1 cereal + 1 spoons of regular of oats+ 1 regular regular
4:00 pm small banana medium granola + 1 cereal + 3 small banana cereal + 3 cereal + 1
+ 6 raw nuts apple+ 6 raw small small + 6 raw nuts small medium
nuts banana + 6 dates+ 6 dates+ 6 apple+ 6
raw nuts raw nuts raw nuts raw nuts
Snack before working out with 15 minutes
2 small kiwi or 1 medium apple or 1 medium orange
+
Take 2 capsules of GAT Sport Joint Support
6:45 pm

Workout 2 hours
7:00-9:00 pm
During your workout take 1 scoop of
Scivation xtend bcaa
 (immediately after your workout with 10 minutes(9:10 pm)+
1 small banana or 3 small dates or half mango
+
Take 1 scoop OF

Optimum Serious mass

1 cup of raw 1 small can of 1 cup of raw 1 cup of raw 1 cup of raw 1 cup of raw 1 small can
vegetable+2 tuna in water vegetable+3 vegetable vegetable +2 vegetable+2 of tuna in
slices of 170 gram + 3 tablespoons +2 toast toast bread + slices of water 120
turkey+2 brown toast of bread + 4 4 slices of turkey+2 gram+ 3
slices of roast bread+ 1 cup hummus+2 slices of turkey + 4 slices of brown toast
beef+2 egg of raw whole turkey + 4 tablespoons roast bread+ 1
Dinner whites +2 vegetables boiled tablespoons of cottage beef+2 cup of raw
9:30 brown toast egg+2 of cottage cheese tablespoon vegetables
bread chapatti cheese of white
bread light
cheese+2
brown toast
bread
Supplements:

1-Optimum Opti-Men :
https://www.sporter.com/en-ae/optimum-opti-men/
2-Xtend BCAA:
https://www.sporter.com/en-sa/scivation-xtend/

3-GAT Sport Joint Support:

https://www.sporter.com/en-sa/gat-sport-joint-support/

Notes:
Fruit exchange list
Fruit Portion size Fruit Portion size
Apple, small, not peeled 1 (120 g) Orange, small 1 (195 g)
Apple, dried 4 rings Papaya 1/2 fruit
Apricot, fresh 4 (165 g) Peach, medium, fresh 1 (120 g)
Apricot, dried 4 (8 half) Peach, canned ½ cup
Apricot, canned ½ cup Pears, medium, fresh 1 (120 g)
Banana, small 1 (60 g) Pears, canned ½ cup
Black, blue berries ¾ cup Pineapple, fresh ¾ cup
 Cherry, sweet, fresh 12 (90 g) Pineapple, canned ½ cup
Cherry, sweet, canned ½ cup Plums, small 2 fruits
Dates 3 Plums, canned ½ cup
Fig, fresh 2 medium Plumes, dried 3 fruits
Fig, dried 1.5 Strawberries, medium 10 (1 ¼ cup)
Grapefruit, large ½ (330 g) Watermelon 1 slice
Grapefruit, slices, canned ¾ cup Kiwi, small 2 (105 g)
Grape, small 17 (90 g) Orange, canned ¾ cup
Grape, dried 2 Tbsp Mango, small ½ (165 g)
Fresh juice ½ cup
* You can change any of the fruits listed in your diet with fruit options listed in the fruit exchange list, however mind the servings.