Client data
Age-26 sex-female
Weight-68kg body fat(%)-30%
Calculating nutrition intake-Macro nutrients
PROTIEN
Lean body mass-(100-30%)/100×68=47.6
Assuming she does weight training moderate intensity
Grams of protein=2xLBM=2×47.6=95.2gm
For fat loss add 20% extra ie=115gm/day
CARBOHYDRATES
Protein>100 then carbs=100
- 100 gms of carbs
FATS
Omega 9=15-20ml per day
Omega 3=4ml per day
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We are going to give 4 meals to the client
Lets consider client workout from 6:00 to 7:00am
Post workout protein is 30gms
29gms of protein distributed equally for rest 4 meals
Carbs distributed equally
| TIME | FOOD |
| 7:30 (post workout) | 100 gms boiled pulses(sabji) + ½ jowar bajra roti+leafy green salad |
| 10:30 | 200ml soy milk +50gm oats+fruit(apple/orange/pear/guava/papaya/musk melon) |
| 14:00 | 1 bowl Chickpea/sprouts salad+2-3 almonds/apricot crushed on salad(tomato onion capsicum ) |
| 18:30 | 200 gm tofu +50 gm brown rice + fruit(apple/orange/pear/guava/papaya/musk melon) |
Oil-rice bran oil 15-20ml daily equally distributed
Flax/fish oil tablets-3-4gm daily
Water intake-3-5 ltrs per day equally distributed
