Nutrition

Guru Mann’s 6 Week To Shredded / Workout Plan

Diet Principles & Guidelines

1. Burn Fat at an extremely efficient rate
2. Keep metabolism at an optimal rate throughout the diet
3. Promote optimal Recovery
4. Maintain Muscle Mass
5. Emphasize your ability to Maintain a High energy level in the Gym.

Nutrient and Macronutrient Balance

You will never reach your goal of becoming shredded, if your body does not receive a proper balance of
macronutrients and micronutrients. This must be distinctly understood, or nothing good can come out of this
article! In other words, if you try and force your body into a state of fat burning, by starving it of one or more
nutrients, you will hit a plateau in a head on collision that won’t be easy to recover from that being said, it is my
intension to include everything in your diet so as to keep your body running at 100 percent of its capacity, and in
turn it will reward you by maintaining a high metabolic rate. Lets analyze these concepts:

MACRONUTRIENTS

Proteins  You will get plenty of protein in this diet. Each meal will be chalk full of this vital food source. Too many people make the mistake of lowering their protein. This is one of the most costly things you can possibly do! Without adequate protein you will lose your muscle at an extremely high rate and sabotage your fat burning efforts.

Fats  Those who say all fats are bad for you are, of course, dangerously incorrect. As it turns out, plant-based fats are powerful cancer fighters, If you want to prevent cancer, or you’re currently battling colon cancer, rostate cancer or breast cancer, it is essential to get plant-based fats into your diet on a daily basis. The healthy fats include extra-virgin olive oil, flax seed oil, and fats from plant sources such as nuts, seeds, peanut butter and coconuts. They also improve your cardiovascular health and fight weight gain and obesity

Carbs  All of your carbohydrates will come from fibrous sources. You will not be allowed any simple sources
unless you are taking in your post workout shake. The role they will play is to spare protein, maintain energy levels
in the gym, and also induce the release of insulin post workout. Remember, after you workout, your body releases
cortisol (see take your fat burning to the next level) at an unmatched rate! Cortisol has been proven to lower
thyroid hormone output. The lower your output in this area, the slower your metabolic rate will become.

MICRONUTRIENTS

Vitamins & Minerals  A game that many athletes play with their diets is to regular intake their vitamins. In other
words, they take them when they feel like it, and that is a rarity! You need to take a multivitamin and multimineral
everyday without fail.

Weekly Macronutrient Intake

MONDAY TO SATURDAY – HIGH PROTEIN & LOW CARBS

HIGH PROTEIN
&
CARBS

MEAL 1

HIGH PROTEIN
&
NO CARBS

MEAL 2

HIGH PROTEIN
&
NO CARBS

MEAL 3

HIGH PROTEIN
&
NO CARBS

MEAL 4

HIGH PROTEIN
&
CARBS

MEAL 5

HIGH PROTEIN
&
NO CARBS

MEAL 6

From Monday through Saturday, You have to take carbs at breakfast and dinner (60min after post workout meal),
rest of the meals will be no carbs meal. Your total carb intake will be around 120g. During low carb diet our main
focus is to burn maximum fat and deplete muscle glycogen. As our protein intake is more than 1g per pound body weight, which will help to grow muscle and provides you energy.

UPON WAKING UP

30 mins before Breakfast
null

Green Tea/ Black Coffee

1 cup

MEAL 1

Breakfast
null

Oat Meal

null

Multivitamin

One
Nutrition Facts
Amount per serving
Calories 339
Fat 10g
Carbs 31g
Protein 31g

MEAL 2

Snack
null

Protein Cup Cake

null

Green Tea

1 cup
Nutrition Facts
Amount per serving
Calories 295
Fat 15g
Carbs 6g
Protein 34g

MEAL 3

Lunch
null

Chicken Breast

100g

OR

null

Paneer (Uncooked)

150g
null

Veggies

1 Bowl
null

olive oil

½ Sp
null

Almonds

12
Nutrition Facts
Amount per serving
Calories 226
Fat 16g
Carbs 10g
Protein 24g

MEAL 4

Snack
null

Boiled Eggs

1 full + 4 egg whites

OR

null

Whey Protein

1 Sp
null

Low Fat Yogurt

1 Cup
Nutrition Facts
Amount per serving
Calories 232
Fat 8g
Carbs 8g
Protein 32g

PRE-WORKOUT

30 min before Exercise
null

Black Coffee

1 cup

OR

null

Amino Energy

POST-WORKOUT

null

Protein Shake

1.5sp Whey + 1 MV + 1 Banana
null

Whey Protein

null

Multivitamin

One
null

BCAA

Nutrition Facts
Amount per serving
Calories 258
Fat 3g
Carbs 24g
Protein 36g

MEAL 5

Dinner
null

Roti Roll (Beans & Veggies)

null

Fish Oil

One

OR

null

Flaxseed Oil

One
Nutrition Facts
Amount per serving
Calories 343
Fat 15g
Carbs 32g
Protein 20g

MEAL 6

Before Bed
null

Casein / whey Protein

1 Sp
null

Low Fat Yogurt

1 Cup
null

Almonds

15
Nutrition Facts
Amount per serving
Calories 299
Fat 15g
Carbs 9g
Protein 32g
Total Nutrition
Calories 2000
Fat 82g
Carbs 120g
Protein 209g
SUNDAY – MODERATE PROTEIN & HIGH CARBS

MOD PROTEIN
&
HIGH CARBS

MEAL 1

MOD PROTEIN
&
HIGH CARBS

MEAL 2

MOD PROTEIN
&
HIGH CARBS

MEAL 3

MOD PROTEIN
&
HIGH CARBS

MEAL 4

MOD PROTEIN
&
HIGH CARBS

MEAL 5

MOD PROTEIN
&
NO CARBS

MEAL 6

On Sunday, which is your recovery day means non-training day, you have to take carbs in every meal except last meal. A purpose of adding carbs on Sunday is to refill your muscle glycogen, which you depleted during low carbs day. Eating low carbs diet for longer period of time will slow down your metabolism which is a engine to burn calories, so its important to eat carbs after every 6th day to speed up the metabolism.

UPON WAKING UP

30 mins before Breakfast
null

Green Tea/ Black Coffee

1 cup

MEAL 1

Breakfast
null

Vegetable Omelet

null

Wheat Bread

2 Slice

OR

null

Cereals (grains)

½ Cup
null

Milk

200ml
null

Multivitamin

One
null

Indian Tea

1 Cup
Nutrition Facts
Amount per serving
Calories 392
Fat 12g
Carbs 35g
Protein 36g

MEAL 2

Snack
null

Fresh Juice

null

Roasted Channa

1 Cup
Nutrition Facts
Amount per serving
Calories 401
Fat 9g
Carbs 46g
Protein 34g

MEAL 3

Lunch
null

Recovery Rice

null

Cucumber

¼
Nutrition Facts
Amount per serving
Calories 268
Fat 4g
Carbs 38g
Protein 20g

MEAL 4

Snack
null

Paneer Sandwich

Nutrition Facts
Amount per serving
Calories 325
Fat 5g
Carbs 40g
Protein 30g

MEAL 5

Dinner
null

Paneer Bhurji with veggies

null

Chapati (no oil)

2
null

Fish Oil

One

OR

null

Flaxseed Oil

One
Nutrition Facts
Amount per serving
Calories 404
Fat 12g
Carbs 44g
Protein 30g

MEAL 6

Before Bed
null

NF Milk

300ml
null

Almonds

15
Nutrition Facts
Amount per serving
Calories 210
Fat 8g
Carbs 18g
Protein 16g
Total Nutrition
Calories 2000
Fat 50g
Carbs 221g
Protein 166g
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