Best Diet Chart To Loss Weight And Build Muscles | Lean Body

Best Diet Chart To Loss Weight And Build Muscles | Lean Body Diet

Use this lean body best diet chart in routine and get the best body in shape as you wish daily in your dreams, Yes it can be true within 45 days if you follow this diet plan regularly in a discipline.

 

Optimal Health | Nutrition &  Best Diet Plan

 

Early Morning / Wake-up 0530 Hrs.

  • 1-2 Glasses of Luke warm water (Optional with Fresh Lime) Without Sugar & Salt
  • Can take 9 – 10 Pistachio, Almonds, Walnuts

 

Meal 1 Pre-workout (20-30 Minutes Before)

  • 1 Fruit (Seasonal)

 

Meal 2 Post-workout (Within 30 Minutes of workout)

  • Sprouts, corns & chana salad + 200ml Lassi (without salt)

Or

 

Meal 3 Breakfast 1030 – 1100 Hrs.

  •  1 Brown Bread Sandwich + 200ml toned milk (Stuffed with Cucumber, Tomatoes, Beetroot) (Without Butter, Cheese & Paneer)

Or Cornflakes/Oats/Musli with Milk 200ml Toned (w/o or very light sugar)

Or Sprouts Salad Or Fruit Salad Or Poha Or Dalia with green vegs.

Or 2 Chappati (Plain) + Veg. Green + Curd + Salad

Meal 4 Lunch 1330 – 1400 Hrs. 60% of Your Appetite

  • 1 ½ Chapattis (Without Butter & Ghee) Or 1 Small Katori Steamed Rice
  • 1 Katori Green Veg./Lentils
  • 1 Serving Curd (Without Salt) / 1 Serving Dal / Chicken
  • 1 Plate Salad (Cucumber, Carrot, Tomatoes, Radish & Beetroots) Without Salt

 

Meal 5 Mid-Evening 1630 – 1700 Hrs. (No Biscuits, Namkeen, Rusk or fan)

  • 1 Fruit (Seasonal) Or 1 Fistful Boiled/Roasted Channa + Green Tea Or Sprouts Salad Or Coconut Water

 

Meal 6 Dinner 1930 – 2000 Hrs. 50% of Your Appetite

  • 1 Bowl of Soup with lots of Green Veg. + 100gm boiled/baked chicken / soya .Can add Olives, Broccolis, Soybeans, Baby corns, Parsley, Radish, Carrots in Soup (Prepared with very fewer Oils & Salt)

           Or  

  • 1 Chapatti (Without Butter & Ghee)
  • 1 Katori Green Veg./ Lentils
  • 1 Serving Curd (Without Salt) / Dal
  • 1 Plate Salad (Cucumber, Carrot, Tomatoes, Radish & Beetroots) Without Salt

Late Night 2200 Hrs : 200 ml Water + ½ Scoop Protein

Dos & Don’ts

  1. Should Not Take More Than 2 tsp of Oils & Fats in a day.
  2. Should Not Take More Than 1 tsp of Sugar in a day.
  3. Must drink 10-12 Glasses of Water equally distributed throughout the day.
  4. Have Dinner 2 hrs. before Sleep & must walk 15-20 Minutes after Dinner
  5. Avoid Alcohol, Junk food, Mayonnaise, Butter, Desi Ghee., Cold Drinks etc.

 Point To Remember- Best Diet Chart

  • Must Maintain 2-3 Hour’s gap in-between all meals.
  • Except Pre & Post workout meals.

Follow These 5 Abs Exercise To Get Perfect Abs

 

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