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Lean Gain
Disclaimer

In this chart we will be presenting our opinions and we do not, in any way, shape or form use,
encourage, nor condone the use of any supplements/drugs or controlled substances of any kind.
Nothing contained herein is to be construed as Medical Advice. Use of any supplements/drugs and
exercise regimen should only be done under the directions and advice of a licensed physician. The
writer does not claim to be a medical doctor nor does he purport to issue medical advice."

NOTE: This is only a sample diet chart, you may have to make changes to it according to your BMR
and activity levels
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CARB BACKLOADING DIET SAMPLE – 1500 calories

Food Item (gm) Quantity Fats Carbs Protein Additional Instructions
Upon Waking up

5gm glutamine Vitamin C 1 tab 500mg+1 multivitamin (any) + Liv52 (Himalaya)

Breakfast (30
minutes Post
workput)
Eggs Whole 4 20 0 24 Take 1 tbsp. of Isabgol/Psyllium husk with water
oil 10ml 10 0 0
Spinach /
Fenugreek (not
100 gms 0 0 0
counting Macros
& Calories)
Lunch
Broccoli 100 gms Add 100gm Spinach/broccoli/or any other dark green vegetable
Chicken Breast
(Boneless 200 10 0 50
&Skinless) Add Apple cider Vinegar 1 spoon
Coconut
oil/Butter/Ghee
10ml 10 0 0
(to stir fry egg
and Broccoli).
Half Onion
Pre Workout:
Have a strong
black coffee This is usually an hour to 0.5 hour before workout
Post Workout
Whey or 8 Egg
1.5 Scoop 3 4 37
Whites Drink BCAA 1 scoop intra-workout
Dinner
Ghee/Butter/
14ml 14 0 0
Coconut oil
White Add 200gm Spinach/broccoli/or any other dark green vegetable
200 0 68 6.4
Rice(uncooked) of your choice
Chicken Breast
(Boneless 100 5 0 25
&Skinless)
Total Macros 72 72 142.4
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*The above mentioned values are approximate and may differ based on the food quality and
brand. Herbs and spices you may use: turmeric, cinnamon, ginger, dill, parsley leaves, chili flakes,
paprika, cayenne pepper, coriander, cumin, basil, rosemary, oregano, thyme, cardamom, nettle
leaf, fennel seeds, psyllium, bay leaf, fenugreek.

*Water needs to be minimum 6-8 liters a day

Drinks: black coffee / black tea / herbal tea / diet drinks / water. No milk, sugar or sugary
drinks/milkshakes etc.
Green vegetables: basically anything green, broccoli, green beans, asparagus, salads - you can
add vegetables to any meal If you crave for sugar, try using stevia instead.

Supplement Timing
Whey protein (Optional) 1 scoops per day
Glutamine (Optional) 5gm upon waking up
BCAA (optional) 1 scoop intra-workout
Creatine (Optional) 1 scoop post workout
Brands*
Any standard brands for supplements

To purchase stevia/other Zevic products, use the below coupon code

Website link www.zevic.in

Coupon Code for SQUATS members SQUATS
Discount Amount 25%