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MUSCLE MODE

MEAL 1 CHICKEN OMELLETE 8am

INGREDIENTS SUPPLEMENT MACROS


1 Whole Egg 1 Serving Cal: 335
4 Egg Whites Multivitamins Pro: 35g
50g Grilled Chicken (Optional) Carbs: 15g
20g Peanuts 1g CLA Fat: 15g
1 Orange (Optional)
Guru Mann Fitness Inc, USA.

MEAL 2 PROTEIN CAKE 10:30am

INGREDIENTS SUPPLEMENT MACROS


1 Whole Egg Whey Protein Cal: 307
scoop Whey Pro: 35g
2sp Raisins Carbs: 8g
18g Walnuts Fat: 15g
1g Cinnamon

Guru Mann Fitness Inc, USA.

MEAL 3 CHICPEAS RICE 1:30pm

INGREDIENTS SUPPLEMENT MACROS


cup Brown Rice Cal: 398
cup Chickpeas Pro: 23g
50g Paneer Carbs: 45g
3sp Yogurt Sauce Fat: 10g
Onion/Tomato/Cilantro
Guru Mann Fitness Inc, USA.

MEAL 4 PROTEIN STICKS 4pm

INGREDIENTS SUPPLEMENT MACROS


1 scoop Whey Whey Protein Cal: 283
cup Oats Pro: 25g
1sp Peanut Butter Carbs: 30g
cup Milk Fat: 7g
1g Cinnamon
Guru Mann Fitness Inc, USA.

PRE WORKOUT 5:30pm

INGREDIENTS OPTIONS MACROS


1sp C4 Neurocore
5g BCAA Assault
1000mg Carnitine (optional) Hyper Fx
240ml Cold Water Amino Energy
OR 1.M.R
2tsp Coffee Vortex
150ml Hot Water

Designed & Created by Guru Mann

ISSA/ASFA/NASM/ACE/ACSM Level-III CERTIFIED | Biomechanics & Kinesiology Human Kinetic

Copyright 2017 Guru Mann Fitness Inc, USA. All rights reserved.
MUSCLE MODE Guru Mann Fitness Inc, USA.

POST WORKOUT 7:30pm

INGREDIENTS OPTIONS MACROS


1.5 scoop Whey MuscleTech Cal: 148
5g BCAA MusclePharm Pro: 35g
240ml Cold Water Met-Rx Carbs: 2g
OR Cellucor Fat: 0g
7 Egg Whites BPI
OR Ultimate Nutrition
2sp Protinex Sugar Free Optimum Nutrition
240ml Non Fat Milk GNC

Guru Mann Fitness Inc, USA.

MEAL 5 POTATO EGGS 8:30pm

INGREDIENTS SUPPLEMENT MACROS


Potato 1g Omega 3 Cal: 250
3 Egg Whites (Optional) Pro: 20g
30g Paneer Carbs: 20g
Mozzarella Cheese Fat: 10g
Green Pepper/Green Onion
Tomato
Ketchup
Non Sticky Spray

Guru Mann Fitness Inc, USA.

MEAL 6 PROTEIN MILK 10:30Pm

INGREDIENTS SUPPLEMENT MACROS


scoop Casein Casein Protein Cal: 180
240ml Almond Milk Pro: 25g
14 Almonds Carbs: 5g
1g CLA (Optional) Fat: 8g
Guru Mann Fitness Inc, USA.

CALORIES: 1877 | PRO - 198g | CARBS - 125g | FAT - 65g

REST DAY MEAL 1 BREAD OMELLETE 9am

INGREDIENTS SUPPLEMENT MACROS


1 Whole Egg 1 Serving Cal: 433
4 Egg Whites Multivitamins Pro: 28g
3 Slice Wheat Bread (Optional) Carbs: 60g
1 Banana 1g CLA Fat: 9g
(Optional)
Guru Mann Fitness Inc, USA.

Designed & Created by Guru Mann

ISSA/ASFA/NASM/ACE/ACSM Level-III CERTIFIED | Biomechanics & Kinesiology Human Kinetic

Copyright 2017 Guru Mann Fitness Inc, USA. All rights reserved.
MUSCLE MODE
REST DAY MEAL 2 OATS 11:30am

INGREDIENTS SUPPLEMENT MACROS


1cup Oats Whey Protein Cal: 418
scoop Whey Pro: 17g
2sp Raisins Carbs: 65g
10 Almonds Fat: 10g
Apple
1g Cinnamon
1 cup Indian Tea

Guru Mann Fitness Inc, USA.

REST DAY MEAL 3 RAJMA RICE 2:00pm

INGREDIENTS SUPPLEMENT MACROS


1 cup Brown Rice No Cal: 450
cup Beans with Gravy Pro: 20g
1cup Low fat Yogurt Carbs: 70g
Mixed Salad Fat: 10g
Guru Mann Fitness Inc, USA.

RES DAY MEAL 4 EGGS & SHAKE 5pm

INGREDIENTS SUPPLEMENT MACROS


5 Egg Whites No Cal: 355
Banana Shake Pro: 33g
1sp Peanut Butter Carbs: 40g
1 cup Milk Fat: 7g
1.5 Banana

Guru Mann Fitness Inc, USA.

REST DAY MEAL 5 DAL CHAPATI 8pm

INGREDIENTS SUPPLEMENT MACROS


cup Mixed Lentils 1g Omega 3 Cal: 445
2 Wheat Chapati (Optional) Pro: 20g
1 cup Low Fat Yogurt Carbs: 71g
Small Plate Fat: 9g
Cabbage/Lettuce

Guru Mann Fitness Inc, USA.

REST DAY MEAL 6 PROTEIN MILK 10:30Pm

INGREDIENTS SUPPLEMENT MACROS


scoop Casein Casein Protein Cal: 180
240ml Almond Milk Pro: 25g
14 Almonds Carbs: 5g
1g CLA (Optional) Fat: 8g
Guru Mann Fitness Inc, USA.

CALORIES: 2293 | PRO - 143g | CARBS - 311g | FAT - 53g


NOTE: If you workout in the Morning, Just take pre workout drink on empty stomach, then do workout then have post
workout drink then breakfast, so on so forth.
Designed & Created by Guru Mann

ISSA/ASFA/NASM/ACE/ACSM Level-III CERTIFIED | Biomechanics & Kinesiology Human Kinetic

Copyright 2017 Guru Mann Fitness Inc, USA. All rights reserved.
MUSCLE MODE

MEAL 1 PROTEIN SMOOTHIE 8am

INGREDIENTS SUPPLEMENT MACROS


2/3rd scoop Whey or Protinex 1 Serving Cal: 335
240ml Non Fat Milk Multivitamins Pro: 35g
2sp Flaxseeds (Optional) Carbs: 15g
Banana (optional) 1g CLA Fat: 15g
1g Cinnamon (Optional)
Guru Mann Fitness Inc, USA.

MEAL 2 PROTEIN CAKE 10:30am

INGREDIENTS SUPPLEMENT MACROS


1 sp Peanut Butter Whey Protein Cal: 307
1 scoop Whey or 2spProtinex Or Pro: 35g
1sp Raisins Protinex Carbs: 8g
10g Walnuts (Sugar Free) Fat: 15g
1g Cinnamon

Guru Mann Fitness Inc, USA.

MEAL 3 CHICPEAS RICE 1:30pm

INGREDIENTS SUPPLEMENT MACROS


cup Brown Rice Cal: 398
cup Chickpeas Pro: 23g
50g Paneer Carbs: 45g
3sp Yogurt Sauce Fat: 10g
Onion/Tomato/Cilantro
Guru Mann Fitness Inc, USA.

MEAL 4 PROTEIN STICKS 4pm

INGREDIENTS SUPPLEMENT MACROS


1 scoop Whey or Protinex Whey Protein Cal: 283
cup Oats Or Pro: 25g
1sp Peanut Butter Protinex Carbs: 30g
cup Milk (Sugar Free) Fat: 7g
1g Cinnamon
Guru Mann Fitness Inc, USA.

PRE WORKOUT 5:30pm

INGREDIENTS OPTIONS MACROS


1sp C4 Neurocore
5g BCAA Assault
1000mg Carnitine (optional) Hyper Fx
240ml Cold Water Amino Energy
OR 1.M.R
2tsp Coffee Vortex
150ml Hot Water

Designed & Created by Guru Mann

ISSA/ASFA/NASM/ACE/ACSM Level-III CERTIFIED | Biomechanics & Kinesiology Human Kinetic

Copyright 2017 Guru Mann Fitness Inc, USA. All rights reserved.
MUSCLE MODE Guru Mann Fitness Inc, USA.

POST WORKOUT 7:30pm

INGREDIENTS OPTIONS MACROS


1.5 scoop Whey MuscleTech Cal: 148
5g BCAA MusclePharm Pro: 35g
240ml Cold Water Met-Rx Carbs: 2g
OR Cellucor Fat: 0g
2sp Protinex Sugar Free BPI
240ml Non Fat Milk Ultimate Nutrition
Optimum Nutrition
GNC

Guru Mann Fitness Inc, USA.

MEAL 5 POTATO EGGS 8:30pm

INGREDIENTS SUPPLEMENT MACROS


Potato 1g Omega 3 Cal: 269
50g Paneer or Tofu (Optional) Pro: 18g
Mozzarella Cheese Carbs: 20g
Green Pepper/Green Onion Fat: 13g
Tomato
Ketchup
Non Sticky Spray

Guru Mann Fitness Inc, USA.

MEAL 6 PROTEIN MILK 10:30Pm

INGREDIENTS SUPPLEMENT MACROS


2/3rd scoop Casein Casein Protein Cal: 196
240ml Almond Milk Or Pro: 26g
14 Almonds 2spProtinex Carbs: 5g
1g CLA (Optional) (Sugar Free) Fat: 8g
Guru Mann Fitness Inc, USA.

CALORIES: 1900 | PRO - 197g | CARBS - 125g | FAT - 68g

REST DAY MEAL 1 PEANUT BUTTER BREAD TOAST 9am

INGREDIENTS SUPPLEMENT MACROS


3 Slice Wheat Bread 1 Serving Cal: 441
1 Banana Multivitamins Pro: 20g
1sp Peanut Butter (Optional) Carbs: 70g
1cup Slim Milk 1g CLA Fat: 9g
(Optional)

Guru Mann Fitness Inc, USA.

Designed & Created by Guru Mann

ISSA/ASFA/NASM/ACE/ACSM Level-III CERTIFIED | Biomechanics & Kinesiology Human Kinetic

Copyright 2017 Guru Mann Fitness Inc, USA. All rights reserved.
MUSCLE MODE
REST DAY MEAL 2 OATS 11:30am

INGREDIENTS SUPPLEMENT MACROS


1cup Oats Whey Protein Cal: 418
scoop Whey Or Pro: 17g
2sp Raisins 2sp Protinex Carbs: 65g
10 Almonds (Sugar Free) Fat: 10g
Apple
1g Cinnamon
1 cup Indian Tea
REST DAY MEAL 3 RAJMA RICE 2:00pm Guru Mann Fitness Inc, USA.

INGREDIENTS SUPPLEMENT MACROS


1 cup Brown Rice No Cal: 450
cup Beans with Gravy Pro: 20g
1cup Low fat Yogurt Carbs: 70g
Mixed Salad Fat: 10g
Guru Mann Fitness Inc, USA.

REST DAY MEAL 4 PROTEIN OAT SHAKE 5pm

INGREDIENTS SUPPLEMENT MACROS


Banana Shake Whey Cal: 427
1sp Peanut Butter Or Pro: 31g
1 cup Milk Protinex Carbs: 60g
1.5 Banana (Sugar Free) Fat: 7g
cup Oats
sp Whey

Guru Mann Fitness Inc, USA.

REST DAY MEAL 5 DAL CHAPATI 8pm

INGREDIENTS SUPPLEMENT MACROS


cup Mixed Lentils 1g Omega 3 Cal: 445
2 Wheat Chapati (Optional) Pro: 20g
1 cup Low Fat Yogurt Carbs: 71g
Small Plate Fat: 9g
Cabbage/Lettuce

Guru Mann Fitness Inc, USA.

REST DAY MEAL 6 PROTEIN MILK 10:30Pm

INGREDIENTS SUPPLEMENT MACROS


scoop Casein Casein Protein Cal: 180
240ml Almond Milk Or Pro: 25g
14 Almonds Protinex Carbs: 5g
1g CLA (Optional) (Sugar Free) Fat: 8g

CALORIES: 2373 | PRO - 133g | CARBS - 341g | FAT - 53g


NOTE: If you workout in the Morning, Just take pre workout drink on empty stomach, then do workout then have post
workout drink then breakfast, so on so forth.

Designed & Created by Guru Mann

ISSA/ASFA/NASM/ACE/ACSM Level-III CERTIFIED | Biomechanics & Kinesiology Human Kinetic

Copyright 2017 Guru Mann Fitness Inc, USA. All rights reserved.