FAT LOSS AND MUSCLE GAIN SECRETS REVEALED!

FAT LOSS AND MUSCLE GAIN SECRETS REVEALED! By Gauri Murthy Sports Nutrition Expert...
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FAT LOSS AND MUSCLE GAIN SECRETS REVEALED! By Gauri Murthy Sports Nutrition Expert

PART I: THE SECRET TO FAT LOSS An athlete wanting to rip up and show muscle definition, a girl looking for a perfect hour-glass figure, and an overweight person trying to shed kilos of weight…What do they have in common? They all want FAT LOSS. Fat loss is not just weight loss. It is a scientific approach that targets burning off the excess body fat while preserving the lean muscle tissue. A balanced fitness regime of regular intense exercise and a sports nutrition diet helps the body to develop its natural muscularity and strength. Stripping the body of excess fat reveals a muscular toned body that will give the ideal shape to both a male and female body.

THE FAT LOSS KEY The key to fat loss is to rev up the body’s calorie-burning engine i.e. its basal metabolic rate (BMR). The BMR or basal metabolic rate is the speed at which the body burns calories 24 hours a day even at rest for all its internal functioning i.e. metabolism. Accelerate your BMR and you speed up fat loss. 24x7. 3 simple steps to accelerate fat loss: 1. Jump-start fat loss: Intense Weight training Intense weight training is a powerful trigger for fat loss. Repairing the broken down muscle boosts the body’s BMR, which remains high for as long as the muscle is being repaired. Regular cardiovascular training is a must to increase stamina, but it only increases fat-burning during training (1 hour of the day) whereas weight training increases fat-burning throughout the day (24 hours of the day), called as ‘afterburn’. 2. Rev up the BMR engine: Adequate Protein Adequate protein of first-class quality is the raw material for increasing muscle repair and BMR after weight training. If protein in the diet is not enough for muscle repair, weight training fails to lead to fat loss. Often misunderstood to be for weight gain, protein is actually the lowest-calorie nutrient as most of its calories are used up during its own digestion and for the muscle repair. 3. Shift to fat-burning gear: Calorie-burning ‘thermogenic’ foods Only cutting out fattening foods from the diet is not enough. We need to shift our body into a high-speed fat-burning gear by adding ‘high-thermogenic’ foods, i.e. foods that make you burn fat. The effort of their digestion, absorption and metabolism is so high that the body’s BMR and calorie-burn increases simply by eating these ‘high-thermogenic’ foods. Eaten in every meal, every 3-4 hours throughout the day, they keep the body in a continuous fat-burning state. Fibrous vegetables and salads, essential fatty acids and protein are foods with highest thermogenic value.

AN IDEAL FAT LOSS DIET Guidelines for the Ideal Fat Loss diet: 1. Five-Meal eating pattern: a) Small, frequent meals every 3-4 hours b) No skipping of meals Skipping meals or long gaps in meals signals the body into starvation mode, i.e. it slows down BMR to conserve energy and stores more calories as fat. 2. a) • • b) •

Drop the Carbs, Up the Fibre: Increase high-fibre green vegetables and salads. 3-4 servings should be distributed throughout the day Green vegetables and salads are a must in the evening and night to stimulate the low BMR. Include fibrous fruits such as apple, orange, papaya, and guava. 1-2 servings can be consumed ONLY in the first or second meal. After the 2 nd meal, the body’s carbohydrate store is too full and the fruit sugar tends to go into fat. • In the morning, the fruit sugar is used well. But a fruit in the evening or after dinner will go into fat. c) Limit whole cereals such as wheat and oats for sustained energy release • 2-3 servings can be distributed in small quantities in morning meals only. Eating a large quantity of cereals at a time leads to fat storage. • No cereals are to be consumed after lunch. The increased carbohydrate load of cereals tends to be stored as fat in the evening since the BMR is low. Even one chapatti with dinner will interfere with fat loss. d) Cut out totally from the diet: • Starchy vegetables such as potato, beetroot and yam • High-sugar and low-fibre fruits such as banana, mango, chiku, watermelon and grapes • Starchy refined cereals and their products such as rice, corn, sago, idli, dosa, poha and white bread 3. Adequate Protein 24x7 a) Include first-class protein sources • Only first-class proteins from animal sources have the complete amino acid profile to repair muscle after weight training and increase BMR. b) Distribute equally in small quantities in every meal • The body requires a 24-hour supply of amino acids to keep it in a constant state of anabolism and increased BMR. If protein falls short and muscle repair stops, fat burning stops. • Best quality protein from skimmed milk paneer, egg whites, chicken, fish, whey or casein supplement must be distributed equally in 4-5 meals as per the requirement. 4. Optimum Hydration a) Intake an average of 4-5 litres of water and fluids distributed throughout the day.

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Water is the basis of all metabolic activity. Optimum hydration, i.e. abundance of water is a must for anabolism and BMR, and hence a must for fat loss. • If the body is dehydrated at any time, it reduces muscle repair, BMR slows down and fat burning drops. Note: Individual water requirement depends on various factors such as the lean body mass and workout intensity. 5. Fat-burning ‘essential’ fats a) Include good quality fats such as Omega-3 fats and MUFA (mono-unsaturated fatty acids) • Essential fatty acids such as Omega-3 fats are a part of each cell and are a must for the body’s working and metabolism. Deficiency of these fats slows down BMR and fat-burning. b) Take fish or flaxseed oil capsules with 2-3 meals daily such as breakfast, lunch and dinner • Due to their high-thermogenic value, the best time to consume omega-3 fats is with evening meal or dinner when BMR is low. 6. Anti-aging Antioxidants a) Take antioxidants such as vitamin C 1gm and vitamin E 400IU immediately after workout • Antioxidant vitamins such as vitamins C and E are a must to fight free-radical stress due to exercise and age-related deterioration. • They help protect muscles from breakdown, maintain BMR for fat loss, boost immunity and maintain good skin and hair health. • Adequate protein, hydration and antioxidants are the best anti-aging formula.

ULTIMATE NUTRITION’S FAT LOSS STACK An effective stack of fat loss supplements is: PRODUCT 1: Whey protein to trigger muscle repair and fat-burning after workout (afterburn) • Prostar Whey: 81% good quality whey protein within a budget (value for money) OR • Isosensation 93: 93% highest quality whey protein with added growth factors; great for those with lactose intolerance or sensitive digestive systems Use: Pre-workout (in milk), post-workout (in water) and with any low-protein meal PRODUCT 2: Low-carb MRP (meal replacement powder) to increase fat-burning in evening and night, when body’s metabolism slows down • Magic Milk: Slow-release micellar casein protein with low carbs for faster fat loss Use: Once or twice a day; in evening, dinner or bedtime meals; preferably with salad or green vegetables PRODUCT 3: Essential fatty acids (omega-3) to give a ‘thermogenic’ effect that boosts metabolism and fat-burning • Omega-3: For non-vegetarians – Fish oil capsules with 30% readymade omega-3 (EPA and DHA)

OR • Flaxseed oil: For vegetarians – Flaxseed oil capsules with 60% omega-3 (alpha-linolenic acid, to be converted to EPA and DHA in the body) Use: 3 capsules a day; one each with breakfast, lunch and dinner PRODUCT 4: Fat burner to increase lipolysis (fat breakdown) by acting on the central nervous system and stimulating metabolism. For best results, add a fat burner in the middle or end of a strictly followed fat loss program. • Ultra Ripped: Fat burner for men OR • Perfect Diet: Fat burner for women Use: 1-2 capsules twice a day before meals; pre-workout and 6-8hours apart (not after 6pm) WARNING: Fat burners cannot be used by individuals with existing health problems or at risk of the same. Please read the label carefully before use.

SAMPLE SUPPLEMENTATION SCHEDULE* I. FOR MORNING WORKOUT Empty stomach: 1-2 caps Ultra Ripped/ Perfect Diet Meal 1: Breakfast: 2-3 tbsp Oats in skim milk + 1 scoop Prostar whey/ Isosensation93 in skim milk Morning Workout Meal 2: Post-workout After high-intensity weight training: 3-4 tbsp glucose in 300-400ml water. After 15-20min: 1 scoop Prostar whey/ Isosensation93 in water After cardio/ on rest days: 1 Apple/ Pear + 1 scoop Prostar whey/ Isosensation93 in skim milk Meal 3: Lunch: 1 wheat chapatti + 1 bowl green vegetables + 6 egg whites or 1 scoop Prostar whey/ Isosensation93 in skim milk + 1 cap Omega-3/ Flaxseed Oil 30min before meal (not after 6pm): 1-2 caps Ultra Ripped/ Perfect Diet Meal 4: Evening: 2 scoops Magic Milk in water + 1 bowl salad + 1 cap Omega-3/ Flaxseed Oil Meal 5: Dinner: 1 bowl green vegetables + 1 bowl salad + 1 bowl Skimmed paneer or 1 breast pc Chicken or 100gm Fish or 2 scoops Magic Milk in water + 1 cap Omega-3/ Flaxseed Oil

II. FOR EVENING WORKOUT Empty stomach: 1-2 caps Ultra Ripped/ Perfect Diet Meal 1: Breakfast: 2-3 tbsp Oats in skim milk + 1 scoop Prostar whey/ Isosensation93 in water + 1 cap Omega-3/ Flaxseed Oil Meal 2: Mid-morning: 1 Apple/ Pear + 1 scoop Prostar whey/ Isosensation93 in water Meal 3: Lunch: 1 wheat chapatti + 1 bowl green vegetables + 6 egg whites or 1 scoop Prostar whey/ Isosensation93 in skim milk + 1 cap Omega-3/ Flaxseed Oil 30min before meal (not after 6pm): 1-2 caps Ultra Ripped/ Perfect Diet Meal 4: Pre-workout: 2 scoops Magic Milk in water + 1 bowl salad Evening Workout Post-workout meal (Only after high-intensity weight training): 3-4 tbsp glucose in 300-400ml water. After 15-20min: 1 scoop Prostar whey/ Isosensation93 in water Meal 5: Dinner: 1 bowl green vegetables + 1 bowl salad + 1 bowl Skimmed paneer or 1 breast pc Chicken or 100gm Fish or 2 scoops Magic Milk in water + 1 cap Omega-3/ Flaxseed Oil *Disclaimer: The recommended diet program is not a substitute for any advice given by a qualified nutritionist. It is a general guideline and can be followed only after a complete medical check-up and assessment of individual requirements in consultation with a sports nutritionist.

PART II: THE POWERFUL MUSCLE GAIN PROGRAM Gain in muscle size and strength is the dream of many thin or underweight persons, looking for a dramatic transformation into muscular and toned bodies. Contrary to popular belief, being thin is not being fit. An untrained ectomorph can be underweight yet have high body fat. Due to the general assumption that only overweight persons have health risks, alarm bells don’t ring for such a ‘thin but fat’ person and he/she often falls prey to ‘silent killers’ such as diabetes and heart disease. Just like fat loss brings an overweight person to the ideal body, muscular development shapes an untoned body into an athletic attractive personality. However, unlike fat loss, the aim in a muscle gain program is not an increase in BMR (basal metabolic rate). In fact, these individuals are ‘ectomorphs’ i.e. born with a genetically fast metabolism and pay the price by tending to lose precious muscle. While others envy them for their ability to eat and yet not put on weight, they constantly face an uphill struggle against muscle loss and weakness. While a strict fat loss diet can yield immediate results, even the best muscle gain regimen may take weeks to reap its rewards. An ectomorph’s high BMR makes consistency and patience a compulsory pre-requisite of every successful muscle gain program.

THE MUSCLE GAIN FORMULA Simply put, the muscle gain formula is widely described as: Train, Eat and Rest: 1. Train: Intense Weight training Intense weight training is the powerful push that tilts the balance from breakdown to growth, i.e. from muscle loss to gain. For a body used to catabolizing muscle daily, the muscle breakdown caused by weight training is so powerful, that it forces the body into growth. Just like a wound forces the body to repair and heal, breakdown or catabolism forces the body into anabolism. 2. Eat: Adequate Carbohydrate and Protein Adequate protein is a must for muscle growth since protein is the only nutrient that can repair muscle. The total requirement of protein must be scientifically calculated based on lean body mass and intensity of the weight training and must be met daily with first-class protein. Sufficient carbohydrate has to accompany the protein to feed and satiate the ectomorph’s burning metabolism. Only after the energy needs of the high BMR are met by adequate quantity of carbohydrate, the protein in the diet is totally spared for muscle repair and growth. 3. Rest: Recovery Rest and recovery, an integral part of any fitness program, is vital to an ectomorph trying hard to accelerate muscle growth for it to overtake muscle loss. If weight training is breakdown and nutrition is repairing raw material, rest and recovery is the third leg of the tripod of fitness, i.e. the time required for repair and growth. Overzealous overtraining is the enemy of muscle gain, and correct exercise scheduling is a must with enough time for recovery in-between two intense workouts.

AN IDEAL MUSCLE GAIN DIET Muscle gain is achieved by maximizing muscle growth (anabolism) and minimizing muscle breakdown (catabolism): 1. MAXIMUM ANABOLISM: a) Meals every 3 hours throughout the waking hours (total 5-7 meals a day) to ensure a constant supply of carbohydrate for energy or protein for muscle repair b) Adequate first-class protein calculated as 1.5-2.5 gm/kg lean body mass (depending on intensity) and distributed equally in each meal, to keep the body in continuous anabolic state c) Keep carbs higher than protein and maintain Protein-Carb ratio in the diet and in each meal such as P:C =1:2 or 1:3 to ensure the carbohydrates are always acting to spare protein for muscle repair. The higher the BMR, the higher the protein-carb ratio needed. 2. MINIMUM CATABOLISM: a) Include anti-catabolic Antioxidants such as 1gm vitamin C and 400IU vitamin E once immediately after workout to fight muscle breakdown due to free radical attack. These may even be taken twice a day to reduce the high catabolism and also to boost low immunity. b) Increase intake of water and fluids to 5-6 litres distributed throughout the day. Water also acts as an indirect anti-catabolic. Water is the base that the body builds on, and hydration gives the body space and environment for growth. Dehydration is a state of catabolism and accelerated muscle loss.

ULTIMATE NUTRITION’S MUSCLE GAIN STACKS A Powerful Muscle Gain program stacks the following supplements: PRODUCT 1: Weight Gainer to supply the required protein-carb ratio and calories such that the carbohydrates spare the protein totally for muscle growth PRODUCT 2: Creatine and Nitric-oxide boosters to boost power and muscle pump in intense weight training and accelerate muscle growth and recovery PRODUCT 3: Whey protein to boost anabolism after workout and keep the body in positive nitrogen balance throughout the day PRODUCT 4: Amino acids – BCAA (Branched chain amino acids) for energy during intense workout, and Glutamine for recovery after intense weight training

MUSCLE GAIN STACK 1 Muscle Juice and Creatine Monohydrate WITH Prostar Whey or Isosensation93, BCAA powder and/or Glutapure PRODUCT 1: Muscle Juice – High-calorie weight gainer supplying 55gm protein (whey, casein and egg) with P:C ratio of 1:3 Use: 2 scoops two to three times a day in-between meals; May be taken pre-workout and post-workout if not using whey protein

PRODUCT 2: Creatine Monohydrate – Pure creatine monohydrate, a basic and economical product to boost power and growth; requires to be taken with glucose for uptake into muscles Use: 1 tsp with 3-4 tbsp glucose in 300-400ml R.T. (room temperature) water post-weight training or empty stomach in the morning (on cardio and rest days). • Loading Phase: Take 4 times a day for 5 days, or once a day for one month (as directed above) • Maintenance Phase: Take once a day for 6-8 weeks (as directed above) Directions: Store Creatine Monohydrate away from heat, light and moisture. Do NOT pre-mix; mix thoroughly in water and consumed immediately. You MUST drink at least 5-6 litres of water daily. Do NOT consume alcoholic or caffeinated beverages or other dehydrating agents. PRODUCT 3: Prostar Whey – 81% good quality whey protein for muscle growth, but within a budget (value for money) OR Isosensation93 – 93% highest quality whey protein with added growth factors for accelerated muscle growth; great for those with lactose intolerance or sensitive digestive systems Use: Always taken with carbs. Pre-workout in milk and post-workout in water; May be taken with any high-carb meal in which first-class protein from food (chicken, fish, eggs, skimmed paneer) can’t be taken PRODUCT 4: BCAA powder – 6 gm pure branched chain amino acids with ideal 2:1:1 ratio of Leucine, isoleucine and valine for energy use during intense training Use: 1 scoop each with pre-workout and post-workout meals AND/OR Glutapure – 5 gm pure glutamine to fight stress, reduce muscle breakdown and speed up recovery from intense training Use: 1 teaspoon 2-3 times a day; with post-workout, night and morning meals NOTE: Products 3 and 4 are optional as per requirement and are common to all muscle gain stacks

SAMPLE SUPPLEMENT SCHEDULE* I. FOR MORNING WORKOUT On Cardio/ Rest days only: Empty stomach: 1 tsp Creatine Monohydrate with 3 tbsp glucose in 300-400ml R.T. (room temperature) water Meal 1: Breakfast: 5-6 tbsp Oats in skim milk + 1 scoop Prostar whey/ Isosensation93 in skim milk

Morning Workout Meal 2: Post-workout On Weight training days: 1 tsp Creatine Monohydrate with 3-4 tbsp glucose in 300-400ml water. After 15-20min: 1 scoop Prostar whey/ Isosensation93 in water On Cardio/ Rest days: 2 scoops Muscle Juice in water Meal 3: Lunch: 3-4 wheat chapatti + 1 bowl green vegetables or salad + 6 egg whites or 1 scoop Prostar whey/ Isosensation93 in skim milk Meal 4: Evening: 2 scoops Muscle Juice in water Meal 5: Dinner: 3-4 wheat chapatti + 1 bowl green vegetables or salad + 1 bowl Skimmed paneer or 1 breast pc Chicken or 100gm Fish or 1 scoop Prostar whey/ Isosensation93 in skim milk Meal 6: Bedtime: 2 scoops Muscle Juice in water II. FOR EVENING WORKOUT On Cardio/ Rest days only: Empty stomach: 1 tsp Creatine Monohydrate with 3 tbsp glucose in 300-400ml R.T. (room temperature) water Meal 1: Breakfast: 5-6 tbsp Oats in skim milk + 1 scoop Prostar whey/ Isosensation93 in skim milk Meal 2: Mid-morning: 2 scoops Muscle Juice in water Meal 3: Lunch: 3-4 wheat chapatti + 1 bowl green vegetables or salad + 6 egg whites or 1 scoop Prostar whey/ Isosensation93 in skim milk Meal 4: Pre-workout: 2 scoops Muscle Juice in water Evening Workout Post-workout meal (only on Weight training days): 1 tsp Creatine Monohydrate with 3-4 tbsp glucose in 300-400ml water. After 15-20min: 1 scoop Prostar whey/ Isosensation93 in water Meal 5: Dinner: 3-4 wheat chapatti + 1 bowl green vegetables or salad + 1 bowl Skimmed paneer or 1 breast pc Chicken or 100gm Fish or 1 scoop Prostar whey/ Isosensation93 in skim milk Meal 6: Bedtime: 2 scoops Muscle Juice in water

Add for better results: 1 scoop BCAA powder each with pre-workout and post-workout meals and/or 1 teaspoon Glutapure 2-3 times a day with post-workout, night and morning meals

MUSCLE GAIN STACK 2 Massive Whey Gainer and Kre-alkalyn WITH Prostar Whey or Isosensation93, BCAA powder and/or Glutapure PRODUCT 1: Massive Whey Gainer – Vegetarian weight gainer supplying 55gm pure whey protein with P:C ratio of 1:2 Use: 2 scoops two to three times a day in-between meals; May be taken pre-workout and post-workout if not using whey protein PRODUCT 2: Kre-alkalyn – Buffered form of creatine, more stable and better absorbed; does not require glucose for uptake into muscles. Use: 2 caps twice a day; pre- and post-workout on weight training days; morning and evening on cardio and rest days. PRODUCTS 3 and 4 are same as in MUSCLE GAIN STACK 1

SAMPLE SUPPLEMENT SCHEDULE* I. FOR MORNING WORKOUT On all days: Empty stomach: 2 caps Kre-alkalyn with water Meal 1: Breakfast: 5-6 tbsp Oats in skim milk + 1 scoop Prostar whey/ Isosensation93 in skim milk Morning Workout Meal 2: Post-workout On Weight training days: 2 caps Kre-alkalyn with 3-4 tbsp glucose in 300-400ml water. After 15-20min: 1 scoop Prostar whey/ Isosensation93 in water On Cardio/ Rest days: 2 scoops Massive Whey Gainer in water Meal 3: Lunch: 3-4 wheat chapatti + 1 bowl green vegetables or salad + 6 egg whites or 1 scoop Prostar whey/ Isosensation93 in skim milk On Cardio/ Rest days: 15-20 min before evening meal: 2 caps Kre-alkalyn with water Meal 4: Evening: 2 scoops Massive Whey Gainer in water Meal 5: Dinner: 3-4 wheat chapatti + 1 bowl green vegetables or salad

+ 1 bowl Skimmed paneer or 1 breast pc Chicken or 100gm Fish or 1 scoop Prostar whey/ Isosensation93 in skim milk Meal 6: Bedtime: 2 scoops Massive Whey Gainer in water II. FOR EVENING WORKOUT Only on Cardio/ Rest days: Empty stomach: 2 caps Kre-alkalyn with water Meal 1: Breakfast: 5-6 tbsp Oats in skim milk + 1 scoop Prostar whey/ Isosensation93 in skim milk Meal 2: Mid-morning: 2 scoops Massive Whey Gainer in water Meal 3: Lunch: 3-4 wheat chapatti + 1 bowl green vegetables or salad + 6 egg whites or 1 scoop Prostar whey/ Isosensation93 in skim milk On all days: 15-20min before pre-workout meal: 2 caps Kre-alkalyn with water Meal 4: Pre-workout: 2 scoops Massive Whey Gainer in water Evening Workout Post-workout meal (only on Weight training days): 2 caps Kre-alkalyn with 3-4 tbsp glucose in 300-400ml water. After 15-20min: 1 scoop Prostar whey/ Isosensation93 in water Meal 5: Dinner: 3-4 wheat chapatti + 1 bowl green vegetables or salad + 1 bowl Skimmed paneer or 1 breast pc Chicken or 100gm Fish or 1 scoop Prostar whey/ Isosensation93 in skim milk Meal 6: Bedtime: 2 scoops Massive Whey Gainer in water Add for better results: 1 scoop BCAA powder each with pre-workout and post-workout meals and/or 1 teaspoon Glutapure 2-3 times a day with post-workout, night and morning meals

MUSCLE GAIN STACK 3 Isomass Xtreme Gainer and Horse Power WITH Prostar Whey or Isosensation93, BCAA powder and/or Glutapure PRODUCT 1: Isomass Xtreme Gainer – High-quality muscle gainer supplying 65gm of timerelease protein blend (whey, casein and egg) with 80gm carbohydrates along with creatine, glutamine, BCAA and nitric-oxide boosters

Use: 2 scoops two to three times a day in-between meals; May be taken pre-workout and post-workout if not using whey protein PRODUCT 2: Horse Power – Powerful blend of 3 forms of creatine and nitric oxide boosters for increased power and muscle pump; does not require glucose for uptake into muscles. Use: 1 scoop taken twice a day; empty stomach in the morning and pre-workout (keeping 6-8hrs gap) PRODUCTS 3 and 4 are same as in MUSCLE GAIN STACK 1

SAMPLE SUPPLEMENT SCHEDULE* I. FOR MORNING WORKOUT On all days: Empty stomach: 1 scoop Horse Power in 400-500ml water Meal 1: Breakfast: 5-6 tbsp Oats in skim milk + 1 scoop Prostar whey/ Isosensation93 in skim milk Morning Workout Meal 2: Post-workout On Weight training days: 3-4 tbsp glucose in 300-400ml water. After 15-20min: 1 scoop Prostar whey/ Isosensation93 in water On Cardio/ Rest days: 2 scoops Isomass Xtreme Gainer in water Meal 3: Lunch: 3-4 wheat chapatti + 1 bowl green vegetables or salad + 6 egg whites or 1 scoop Prostar whey/ Isosensation93 in skim milk On all days: 15-20 min before evening meal: 1 scoop Horse Power in 400-500ml water Meal 4: Evening: 2 scoops Isomass Xtreme Gainer in water Meal 5: Dinner: 3-4 wheat chapatti + 1 bowl green vegetables or salad + 1 bowl Skimmed paneer or 1 breast pc Chicken or 100gm Fish or 1 scoop Prostar whey/ Isosensation93 in skim milk Meal 6: Bedtime: 2 scoops Isomass Xtreme Gainer in water II. FOR EVENING WORKOUT On all days: Empty stomach: 1 scoop Horse Power in 400-500ml water Meal 1: Breakfast: 5-6 tbsp Oats in skim milk + 1 scoop Prostar whey/ Isosensation93 in skim milk Meal 2: Mid-morning: 2 scoops Isomass Xtreme Gainer in water

Meal 3: Lunch: 3-4 wheat chapatti + 1 bowl green vegetables or salad + 6 egg whites or 1 scoop Prostar whey/ Isosensation93 in skim milk On all days: 15-20min before pre-workout meal: 1 scoop Horse Power in 400-500ml water Meal 4: Pre-workout: 2 scoops Isomass Xtreme Gainer in water Evening Workout Post-workout meal (only on Weight training days): 3-4 tbsp glucose in 300-400ml water. After 15-20min: 1 scoop Prostar whey/ Isosensation93 in water Meal 5: Dinner: 3-4 wheat chapatti + 1 bowl green vegetables or salad + 1 bowl Skimmed paneer or 1 breast pc Chicken or 100gm Fish or 1 scoop Prostar whey/ Isosensation93 in skim milk Meal 6: Bedtime: 2 scoops Isomass Xtreme Gainer in water Add for better results: 1 scoop BCAA powder each with pre-workout and post-workout meals and/or 1 teaspoon Glutapure 2-3 times a day with post-workout, night and morning meals *Disclaimer: The recommended diet program is not a substitute for any advice given by a qualified nutritionist. It is a general guideline and can be followed only after a complete medical check-up and assessment of individual requirements in consultation with a sports nutritionist.