Do you eat nutritiously? How often do you exercise or go to the gym?
I'm a Fitness expert. I've been exercising for the last 17 years. There are 2 different ways I workout and follow nutrition. I have made this plan after all these years of understanding.
Normally I'll workout 12 weeks - 3 days per week (Push, pull and legs day). During this time, I don't take supplements and eat a balanced diet 6 days a week. Protein will be from food averaging 50 grams a day.
After every 12 weeks, I go into an intense mode for 4 weeks(sometimes 6 weeks)
I'll be working out 6 days a week ( 3 alternate days of resistance training and 3 days of cardio, core and flexibility in between)
I'll do a carb cycling diet (1 high carb day, 2 medium carb days, 3 low carb days and 1 medium carb day) with full supplementation for 4 weeks only.
240g protein per day(40g/meal) + Multivitamin + Pre-workout + L-carnitine(post workout) + fish oil omega3 tabs + shellcal
So in a year, I do
3 times of 12 weeks split with normal balanced diet
3 times of 4 weeks split with carb cycling diet and supplementation.
My balanced diet plan:
Wake up at 5am and eat 2 country hen eggs, fenugreek and 500 ml honey-lime water
BREAKFAST - 4 idlys or millet porridge
Pre-workout - One Banana or Tender coconut (during warm days)
LUNCH - Rice, 1tbsp ghee, veggies & chicken or dal or green peas
EVENING - 1 cup of Chickpeas (Channa) or sprouts boiled with gingelly oil and grated coconut ( evening Ragi malt mix alternative)
DINNER - Curd rice, veggies & 100 gm chicken or 2 eggs
Ragi malt, nuts & dry fruits mix + milk & honey(post workout)
Added Super foods for longevity:
Lemon, ginger, honey, garlic, pomegranate, dark chocolate and Chyawanprash.
A glass of water every one hour
A big NO to Soft drinks.
20 min to 1 hr nap in the afternoon every day.
But Junk food is a must once a week! (Be Immune to bad food if you eat good food)
My carb cycling diet