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So you have to eat 4-5 meals a day 2 being snacks here is a sample meal plan for the day: MEAL PLAN: 8am.................Meal #1 11am...............Meal #2 (heavy snack) 2pm.................Meal #3 5pm.................Meal #4 (light snack) 7pm.................Meal#5 9pm.................Light snack NEVER EAT 1 1/2 HRS BEFORE BED! FOODS ALLOWED: -all fruit in any quantity -all vegetables in any quantity, except NO white potatoes NO avacadoes -Good source of protein: chickpeas, bean, tofu & lentils -Brown rice---2 cups of cooked rice -2cups of low fat or skim or soy milk -as much water as you like -oatmeal--1 cup -All herbs and spices -6 oz. low fat yogurt (no fruit on the bottom 2X per day) -4 egg whites -2 cups herbal tea -1 cup of ffreashly squeezed fruit or vegetable juice -1 1/2 slices of low fat cheese or 1 veggie burger without bread -sugarless gum -1 tsp low fat mayo -1 tbsp salt -1pat (1tsp) of butter -1 tsbp mustard or ketchup -2 tbsp soy sauce -2 tbsp teriyaki sauce -1 tsp sugar substitute FOODS NOT ALLOWED: -peanut butter/jelly -white rice -meat -fish -full fat cheese -Bread ANY TYPE -raisins -dried or preserved fruits -candy -ice cream -alcohol -soda regular or diet -coffee and all coffee drinks -sports drinks -milk shakes -whole eggs or yolks -fried food -fast food SNACKS FOR PHASE I: -1/3 cup plain yogurt dip and 2 cups raw vegetables - 10 Cashews -1 low fat granola bar -15 grapes and half of low-fat milk -1/2 cup plain low fat yogurt -1 1/2 cups baby carrats -(10-14) almonds - 1 jello smoothie snack -popcorn air popped (3 cups no butter) -7 saltine crackers -1 medium banana -2 tbsp sunflower seeds WORKOUT FOR 30 MIN. 5days a wk!

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Lowest Budget Muscle Building Diet plan for Students, Maintain healthy diet while living in hostel or PG, Full day of eating Indian bodybuilding diet for students living in hostel and PG. A low budget bodybuilding diet plan for students living in hostel or PG. In this video, I am going to share a muscle building diet plan for students who are living in hostel or PG. Now, I have been living away from my home for over 11 years now. And in these 11 years, I have lived in various hostels and PGs. So I assure that all the meals that we are going to discuss today are very much practical in hostel or PG life. Moreover, I completely understand that in student life, we do not have a lot of money to spend on diet. Taking this into consideration, this diet plan is very low in budget yet it is perfect for muscle building. I have shared with you the cost breakup of each meal and at the end of this video, I have shared the monthly budget. MEAL 1 - BREAKFAST When I was in hostel for breakfast we used to get aloo puri, bhature chhole, paranthas, dosas and all that oily stuff. I would suggest you to avoid it. Along with this I am quite sure that you would be getting one glass of milk. So, we will be using this milk to make a well balanced and a tasty oatmeal. MEAL 2 - MID MORNING SNACK This is that point of the time, when you are busy attending classes and you would want to have something which is very easy to carry. So, I would suggest you to have 50 grams of bhuna chana along with one handful of unsalted roasted peanuts. These are two things which are very easily available in the Indian market. Together, they form a great combination of complex carbohydrates, protein and healthy fats. MEAL 3 - LUNCH Whenever we go to the hostel mess, the table is set in such a way that there is rice, chapati, dal, curry, curd and salad. Eating in a hostel mess is all about making the smart choices. MEAL 4 - PRE WORKOUT MEAL For pre workout meal we need a lot of carbohydrates so that we stay energised throughout the workout. And also, a little bit of protein. So, I will give you three options. You take your pick. MEAL 5 - POST WORKOUT MEAL Post workout meal is one of the most important meals of the day. I would suggest you to have 6 egg whites along with two bananas. Egg whites because it is a fast digesting lean source of protein. And bananas help replenish the glycogen and prevent muscle soreness. MEAL 6 - DINNER For dinner, when we go to the mess, we see that the food options on the table are similar to the way they were in lunch. Again, the trick is to choose the best and leave the rest. MEAL 7 - BEFORE BED MEAL Before bed meal is very important specially living in hostels because we don’t have this habit of sleeping early. So friends, I hope you found this video helpful. Well, if you did, do LIKE | SHARE | COMMENT & SUBSCRIBE https://www.youtube.com/channel/UCYC6Vcczj8v-Y5OgpEJTFBw Thanks for visiting. I wish you good health. Fit Tuber

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Here’s part of my story so far 👇 👉 Comment “Start now” for more info Semaglutide (GLP-1) has changed my entire body in less than 4 months! Ive lost 25lbs in less than 4 months! Ive lost 2.5 INCHES in my wait and hips! I have PLENTY of energy I hit new weight lifting PRs regularly and am maintaining high muscle mass The side effects I have experienced have been EXTREMELY MINIMAL After YEARS of heavy weight lifting, exercise, dieting, and EXHAUSTION adding a GLP-1 to my arsenal has finally made some BIG CHANGES! (yes I still do 4 days a week of weight lifting/biking, eat as healthy as possible with 2 young children, and get as much sleep as I can) I had my boys in 2020 and 2021, less than 18 months apart. I breastfed both for about a year each I exercised during pregnancy and after regularly and for some reason my BODY just GOT STUCK after becoming a MOM I could NOT get the scale to budge Being a Physician Assistant, I get to see the effects being overweight daily in my patients. Both medically and in their mental health (working internal medicine in a psychiatric hospital) I did not want this for me or for my family I wanted to THRIVE with my boys and husband- keeping up with them on the slopes, mountain bike trails, and just the daily sprinting/chasing my boys around It wasn’t going well at 40+lbs overweight… So I chose Semaglutide and it was the best thing I have ever done for MYSELF! I hope that my story will inspire you if you have been considering using a GLP1 like Semaglutide for your own health & longevity. I hesitated on this for at least 6 months while thinking I could just work harder and be “more strict” and do it myself. 👉 Comment “Start now” if you’re interested! 👉 I will send you a link to EllieMD where you can purchase GLP1 for $299/ vial (which can last 1-3 months depending upon your dosing schedule) Don’t hesitate to reach out with questions. If you’re a mom with a similar story to mine, I want to give you hope- there are more options and they are more affordable than ever!

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