Diet Plan

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Diet Plan

Before Breakfast

  • Supplements: Probiotics

  • Hydration: 500 ml water

Breakfast (8:30 AM)

  • Baozi: 2 medium-sized
  • Eggs: 2 (egg whites)
  • Supplements:
    • Zinc: 40 mg
    • Vitamin C: 100 mg
    • Vitamin B complex
  • Hydration: 500 ml water

Suggestion: Add a piece of fruit or some vegetables for added fiber and nutrients.

Mid-Morning Snack (10:30 AM)

  • Fruit: Apple or Banana (consider varying the fruit choice daily)
  • Hydration: 500 ml water

Lunch (11:40 AM)

  • Lean Meat: 200 g (chicken, turkey, or fish)
  • Rice: 150g cooked
  • Vegetables: A side of mixed vegetables (e.g., stir-fried or steamed)
  • Supplements:
    • Vitamin C: 200 mg
    • Vitamin D: 2000 IU
  • Hydration: 500 ml water

Pre-Workout (5:00 PM)

  • Lean Protein Source: 100 g (e.g., chicken breast)
  • Carbohydrate Source: A small serving of complex carbs (e.g., sweet potato, brown rice) - optional based on your energy needs
  • Fruit: Apple or Banana
  • Supplements: Creatine 3000 mg
  • Hydration: 500 ml water

Post-Workout (7:00 PM)

  • Whey Protein Shake: 30 g
  • Carbohydrate Source: Whole grain bread or a banana
  • Hydration: Water as needed

Dinner (8:00 PM)

  • Fish: 200 g (e.g., salmon or tilapia)
  • Rice: 150 g cooked
  • Vegetables: A side of green vegetables (e.g., steamed broccoli, spinach)
  • Supplements:
    • Vitamin C: 200 mg
    • Vitamin A: 5000 IU
    • Fish Oil
    • CoQ10: 200 mg
  • Hydration: 500 ml water

Evening Snack (10:00 PM)

  • Nuts: 30 g (almonds, walnuts, or a mix)
  • Hydration: Water as needed