Breakfast Whole eggs 2 Egg White 2 Oats 50gm Sattu 30gm Fruits Protein 39gm Carb 66gm Calories 707 Post workout 1 scoop whey protein 5gm creatine 1 banana Protein 25 Carb 31 Calories 225 Dinner Rice 100gm Chicken 150gm Whole egg 1 Cheese 100gm Salad Protein 63gm Carb 30gm Calories 788 Exercise_ 1. Lat Pull Down 4*8-12 2. One Arm Cable Row 3*12-15 3. Hammer Curl 3*12-15 4. Preacher Curl 3*10-12 Details of Fat_ - Fat is essential for the body's energy, vitamin absorption, cellular structure, insulation, hormone production, and brain health. - Healthy fats, like those from nuts, seeds, avocados, and fatty fish, are beneficial, while trans fats should be limited. - The amount of fat to add to your diet depends on factors like calorie needs and health goals, typically ranging from 20-35% of total daily calories. - To determine fat intake, calculate 20-35% of total daily calorie needs, then divide by 9 (since fat provides 9 calories per gram). - Focus on consuming healthy fats while limiting saturated and trans fats for optimal health.
Breakfast
Whole eggs 2
Egg White 2
Oats 50gm
Sattu 30gm
Fruits
Protein 39gm
Carb 66gm
Calories 707
Post workout
1 scoop whey protein
5gm creatine
1 banana
Protein 25
Carb 31
Calories 225
Dinner
Rice 100gm
Chicken 150gm
Whole egg 1
Cheese 100gm
Salad
Protein 63gm
Carb 30gm
Calories 788
Exercise_
1. Lat Pull Down
4*8-12
2. One Arm Cable Row
3*12-15
3. Hammer Curl
3*12-15
4. Preacher Curl
3*10-12
Details of Fat_
- Fat is essential for the body's energy, vitamin absorption, cellular structure, insulation, hormone production, and brain health.
- Healthy fats, like those from nuts, seeds, avocados, and fatty fish, are beneficial, while trans fats should be limited.
- The amount of fat to add to your diet depends on factors like calorie needs and health goals, typically ranging from 20-35% of total daily calories.
- To determine fat intake, calculate 20-35% of total daily calorie needs, then divide by 9 (since fat provides 9 calories per gram).
- Focus on consuming healthy fats while limiting saturated and trans fats for optimal health.
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acne on chest after fat loss