!
!
8 weeks Bulk-up diet for Skinny guys / Add Muscle Mass with this Nutrition Plan
IMPORTANTS TIPS:
Eat meal in every 2 to 2.5 hours!
Drink 3-4 liters of water!
Sleep 8 hours!
Train 4-5 days a week!
Have Pizza or Indian Prantha once a week or once in 2 weeks.!
Avoid having junk food, packed drinks thats will make you bloated.!
Eat home made food if possible.!
!
MEALS
INGREDIENTS
PROTEIN
CARBS
FAT
MEAL 1!
BREAKFAST
8 Egg Whites!
2 Whole Eggs!
1 cup Oats
25!
12!
10
0!
2!
55
0!
10!
5
MEAL 2!
SNACK
1-2 Scoop Whey!
1 Banana!
25 Almonds
24-48!
1!
6
6!
30!
6
2!
0!
14
MEAL 3!
LUNCH
120g Chicken!
200g Baked Potato!
Mixed Salad(cucumber/lettuce)
30!
4!
4
0!
40!
21
10!
0!
1
MEAL 4!
SNACK
Milk Shake
250ml Milk!
1 Banana!
2sp Peanut Butter!
2/3 Scoop Whey
12!
1!
7!
18
13!
30!
7!
1
6!
0!
14!
0
MEAL 5!
DINNER
5 Egg Whites or 120g Fish or
100g Paneer Bhurji!
2 cup Rice!
Indian Salad (no Salt)
20-30!
8!
3
0!
88!
18
8-12!
2!
0
MEAL 6!
BEFORE BED
100g Fresh Paneer!
2 slice Bread!
2sp Peanu Butter!
Make a Sandwich or eat separate
15-20!
6!
14
0!
30!
14
8-12!
2!
14
TOTAL
Calories 3220 apx
230- 259g
350 - 361g
82-100
DIET FOR SKINNY GUYS
GURU MANN FITNESS INC.
GURU MANN FITNESS INC.
