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Training Day 1
Meal Food Quantity
Suhoor Oats 80 gram
Meal Yogurt 1 Cont.
Egg 4 Whole
Pasta
& 150 gram
Iftaar Tuna 1 Can
Meal Beanut Butter 4 tablespoon

Lean Beef 100 gram

Pre-workout Potatoes 350 gram
Meal Mixed Veggies Big Dish
(2 hours before workout) Creatine 1 scoop
workout
Post-Workout
Meal Sweet Potato 400 gram
(30min-2 hours after workout) Chicken Breast 150 gram

Non-Training Day 1
Meal Food Quantity

Eggs 5 whole
Suhoor Meal Brown Toast 2 Slices
White Rice 100 gram
Chicken Breast 150 gram
Olive Oil 2 tablespoon
Iftaar Meal Mixed Veggies Big Dish

Tuna 1 Can
Cottage Cheese 80 grams
lunch Meal Mixed Nuts 20 Piece
Tuna 1 Can
Peanut Butter 4 Tablespoon
Late Night Meal Creatine 1 Scoop

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Notes :
Drink about 2-3 liters of water.
Sleep 6-8 Hours at Night
Eat very little amount of salt/sugar

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Training Day 2
Meal Food Quantity
Suhoor Beans 70 gram
Meal Brown Toast 4 slices
Eggs 4 whole
White Rice 200 gram
Spinach 100 gram
Iftaar Chicken Breast 150 gram
Meal Olive Oil 2 tablespoon
Sweet Potato 250 gram
Banana 1 Medium
Pre-workout Chicken Breast 150 gram
Meal Mixed Nutts 10 Pieces
(2 hours before workout) Creatine 1 Scoop
workout
Potato 300 gram
Post-Workout Tuna 1 Can
Meal Brown Toast 2 slices
(30min-2 hours after workout) Mixed Veggies Big Dish

Non-Training Day 2
Meal Food Quantity
Oats 50 Grams
Eggs 3 Whole
Suhoor Meal Full Cream Milk 200 ml
White Rice 100 gram
Tilapia 200 gram
Mixed Veggies Big Dish
Iftaar Meal Olive Oil 2 Tablespoon

Chicken Breast 150 gram

Cottage Cheese 50 gram
lunch Meal Brown Toast 1 slice

Peanut Butter 4 Tablespoon

Late Night Meal Mixed Nuts 20 Pieces

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Training Day 3
Meal Food Quantity
Corn Flakes 50 gram
Suhoor Skimmed Milk 200ml
Meal Peanut Butter 4 Tablespoon
Brown Toast 1 Slice
White Rice 150 gram
Tilapia Big Fish (500gm)
Iftaar Mixed Veggies Big Dish
Meal Mixed Nutts 30 pieces

Sweet Potato 300 gram

Pre-workout Apple 1 Medium
Meal Chicken Breast 150 gram
(2 hours before workout) Creatine 1 Scoop
workout
Potato 300 gram
Post-Workout Tune 1 Can
Meal Egg 2 Whole
(30min-2 hours after workout) Brown Toast 3 Slices

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