[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"doc-seo-405401-105":3,"detail-sidebar-cat-0-en-105":81,"doc-detail-405401-en":130},{"code":4,"msg":5,"data":6},0,"ok",{"site_id":7,"language":8,"slug":9,"title":10,"keywords":11,"description":12,"schema_data":13,"social_meta":74,"head_meta":76,"extra_data":78,"updated_unix":80},105,"en","diet-for-pro-bodybuilder-pro-bodybuilder-diet-plan","DIET FOR PRO-BODYBUILDER - Pro Bodybuilder diet plan","","GURU MANN FITNESS provides a Pro Bodybuilder diet plan designed to support clean muscle mass gain. The document instructs readers to adjust calories by calculating BMR and multiplying by 1.8. It then lays out a daily meal structure across Monday to Sunday, defining six meals per day with protein-focused options such as egg whites, whey isolate, tuna, chicken breast, fish, paneer, oats, rice, salads, and specified fruit or vegetable servings for each day.",{"@graph":14,"@context":73},[15,34,56],{"@type":16,"itemListElement":17},"BreadcrumbList",[18,23,27,31],{"item":19,"name":20,"@type":21,"position":22},"https://docshare.wps.com","Home","ListItem",1,{"item":24,"name":25,"@type":21,"position":26},"https://docshare.wps.com/document/","Document",2,{"item":28,"name":29,"@type":21,"position":30},"https://docshare.wps.com/document/healthcare/","Healthcare",3,{"item":32,"name":10,"@type":21,"position":33},"https://docshare.wps.com/document/diet-for-pro-bodybuilder-pro-bodybuilder-diet-plan/405401/",4,{"url":32,"name":10,"@type":35,"image":36,"author":41,"headline":10,"publisher":44,"fileFormat":47,"inLanguage":8,"description":12,"dateModified":48,"datePublished":49,"encodingFormat":47,"isAccessibleForFree":50,"interactionStatistic":51},"DigitalDocument",{"url":37,"@type":38,"width":39,"height":40},"https://docshare.wps.com/thumbnails/diet-for-pro-bodybuilder-pro-bodybuilder-diet-plan/405401.png","ImageObject",300,407,{"name":42,"@type":43},"Alexandar","Person",{"url":19,"name":45,"@type":46},"DocShare","Organization","application/pdf","2026-11-06","2026-09-28",true,{"@type":52,"interactionType":53,"userInteractionCount":55},"InteractionCounter",{"@type":54},"ViewAction",6,{"@type":57,"mainEntity":58},"FAQPage",[59,65,69],{"name":60,"@type":61,"acceptedAnswer":62},"How should calories be adjusted in this diet plan?","Question",{"text":63,"@type":64},"Calculate your BMR, then multiply it by 1.8 to set your calorie target and adjust your calories accordingly.","Answer",{"name":66,"@type":61,"acceptedAnswer":67},"What meal structure does the plan use each day?",{"text":68,"@type":64},"The plan organizes nutrition into six meals per day, with specific food selections for each meal.",{"name":70,"@type":61,"acceptedAnswer":71},"Which protein sources are included across the weekly meal plan?",{"text":72,"@type":64},"Common proteins include egg whites, whey isolate, tuna, chicken breast, salmon or tilapia, and paneer, combined with grains like oats or rice and vegetables or salads.","https://schema.org",{"og:url":32,"og:type":75,"og:title":10,"og:site_name":45,"og:description":12},"article",{"robots":77,"canonical":32},"index,follow",{"doc_id":79,"site_id":7},405401,1791059823,{"code":4,"msg":82,"data":83},"success",[84,88,92,96,101,105,109,114,119,122,126],{"id":22,"doc_module":4,"doc_module_name":25,"category_name":85,"show_sort_weight":86,"slug":87},"Story & Novel",90,"story-novel",{"id":26,"doc_module":4,"doc_module_name":25,"category_name":89,"show_sort_weight":90,"slug":91},"Literature",80,"literature",{"id":33,"doc_module":4,"doc_module_name":25,"category_name":93,"show_sort_weight":94,"slug":95},"Exam",70,"exam",{"id":97,"doc_module":4,"doc_module_name":25,"category_name":98,"show_sort_weight":99,"slug":100},5,"Comic",60,"comic",{"id":55,"doc_module":4,"doc_module_name":25,"category_name":102,"show_sort_weight":103,"slug":104},"Technology",50,"technology",{"id":106,"doc_module":4,"doc_module_name":25,"category_name":29,"show_sort_weight":107,"slug":108},7,40,"healthcare",{"id":110,"doc_module":4,"doc_module_name":25,"category_name":111,"show_sort_weight":112,"slug":113},8,"Research & Report",30,"research-report",{"id":115,"doc_module":4,"doc_module_name":25,"category_name":116,"show_sort_weight":117,"slug":118},9,"Religion & Spirituality",20,"religion-spirituality",{"id":117,"doc_module":4,"doc_module_name":25,"category_name":120,"show_sort_weight":117,"slug":121},"World Cup","world-cup",{"id":123,"doc_module":4,"doc_module_name":25,"category_name":124,"show_sort_weight":123,"slug":125},10,"Lifestyle","lifestyle",{"id":127,"doc_module":4,"doc_module_name":25,"category_name":128,"show_sort_weight":97,"slug":129},19,"General","general",{"code":4,"msg":82,"data":131},{"doc_id":79,"user_id":132,"nickname":42,"user_avatar":133,"doc_module":4,"category_id":106,"category_name":29,"doc_title":10,"doc_description":12,"doc_content":134,"file_id":135,"file_url":136,"file_type":137,"file_size":138,"view_count":55,"is_deleted":4,"is_public":22,"is_downloadable":22,"audit_status":22,"page_count":26,"language":139,"language_code":8,"site_id":7,"html_lang":8,"table_of_contents":140,"faqs":141,"seo_title":142,"seo_description":12,"update_tm":143,"read_time":97,"preview_page_count":4},962090768658,"https://ap-avatar.wpscdn.com/davatar_6f874abed73319feea01a86fa6f0fab8","GURU MANN FITNESS  \nThis is a typical Pro Bodybuilder diet plan to gain clean muscle mass. Adjust your calories. Calculate your BMR then multiply with 1.8.  \nDIET FOR PRO-BODYBUILDER  \n\n|  | MONDAY | TUESDAY |\n| --- | --- | --- |\n| MEAL 1 | 1 WHOLE WHEAT TOAST\u003Cbr>6 EGG WHITES\u003Cbr>1 CUP LOW FAT MILK\u003Cbr>1 ORANGE | 1CUP GRANOLA CEREALS\u003Cbr>6 EGG WHITES\u003Cbr>1 CUP LOW FAT MILK |\n| MEAL 2 | 1 CUP OATS (ROLLED OATS)\u003Cbr>2 SCOOPS OF WHEY ISOLATE | 1 APPLE + 1 BANANA\u003Cbr>2 SCOOP WHEY ISOLATE |\n| MEAL 3 | 6 OZ TUNA\u003Cbr>6 OZ SWEET POTATO GREEN SALAD WITH OLIVE OIL | 6 OZ FISH SALMON / TILAPIA\u003Cbr>1 CUP BROWN RICE\u003Cbr>GREEN SALAD WITH OLIVE OIL |\n| MEAL 4 | 6 EGSS WHITES\u003Cbr>2 WHEAT BREAD GREEN SALAD | 2 WHEAT BREAD 100G PANEER ONION/TOMATO |\n| MEAL 5 | 6OZ CHICKEN BREAST\u003Cbr>1 CUP BROWN RICE (COOKED) | 6OZ CHICKEN BREAST\u003Cbr>1 CUP BROWN RICE (COOKED) |\n| MEAL 6 | 2 SCOOP WHEY 1CUP MILK\u003Cbr>1 SPOON PEANUT BUTTER | 6 EGSS WHITES + 1 YOLK\u003Cbr>2 WHEAT BREAD TOAST |\n\n\n|  | WEDNESDAY | THURSDAY |\n| --- | --- | --- |\n| MEAL 1 | 1 CUP WHOLE GRAIN CEREALS\u003Cbr>6 EGG WHITES\u003Cbr>1 CUP LOW FAT MILK\u003Cbr>1 ORANGE | 1 CUP QUINOA WITH APPLE\u003Cbr>6 EGG WHITES\u003Cbr>1 CUP LOW FAT MILK |\n| MEAL 2 | 1 CUP OATS (ROLLED OATS)\u003Cbr>2 SCOOPS OF WHEY ISOLATE | 4 WHAEAT BREAD TAOST\u003Cbr>5 EGG WHITES + 1YOKL OMELETE |\n| MEAL 3 | 6 OZ TUNA\u003Cbr>3 OZ WHEAT PASTA\u003Cbr>1 CUP STEAM VEGETABLES | 1/2 CUP COOKE LENTIL\u003Cbr>1 CUP BROWN RICE\u003Cbr>GREEN SALAD |\n| MEAL 4 | 6 EGSS WHITES\u003Cbr>2 WHEAT BREAD GREEN SALAD | 2 SCOOP WHEY\u003Cbr>1 BANANA\u003Cbr>1 1 CUP GRAPES |\n| MEAL 5 | 5OZ FRIED CHICKEN\u003Cbr>1 CUP BASMATI RICE\u003Cbr>1CUP COOKED VEGETABLES | 6 OZ FISH SALMON / TILAPIA\u003Cbr>1 CUP BROWN RICE\u003Cbr>1/2 CUCUMBER |\n| MEAL 6 | 2 SCOOP WHEY 1CUP MILK\u003Cbr>1 SPOON PEANUT BUTTER | 6 EGSS WHITES + 1 YOLK 20G UNSALTED PEANUTS |\n\nGURU MANN FITNESS  \n\n|  | FRIDAY | SATURDAY |\n| --- | --- | --- |\n| MEAL 1 | 1 CUP OATMEAL\u003Cbr>6 EGG WHITES + 1 YOLK\u003Cbr>1 CUP LOW FAT MILK | 6 SCRAMBLLED EGG WHITES\u003Cbr>1 BAKED WHITE POTATO\u003Cbr>ADD TOMATO/ONION/SALT PEPPER |\n| MEAL 2 | 1 APPLE + 1 BANANA\u003Cbr>2 SCOOP WHEY ISOLATE | 1 CUP LOW FAT MILK\u003Cbr>2 SCOOP WHEY ISOLATE |\n| MEAL 3 | 6 OZ CHICKEN BREAST\u003Cbr>6 OZ SWEET POTATO GREEN SALAD WITH OLIVE OIL | 6 OZ FISH SALMON / TILAPIA\u003Cbr>1 CUP BROWN RICE\u003Cbr>GREEN SALAD WITH OLIVE OIL |\n| MEAL 4 | 1 CUP OATS (ROLLED OATS)\u003Cbr>2 SCOOPS OF WHEY ISOLATE | 2 WHEAT BREAD 100G PANEER ONION/TOMATO |\n| MEAL 5 | 5OZ MUTTON\u003Cbr>1 CUP BASMATI RICE\u003Cbr>1CUP COOKED VEGETABLES | 6OZ CHICKEN BREAST\u003Cbr>1 CUP BROWN RICE (COOKED) |\n| MEAL 6 | 100G PANEER 1/2 APPLE | 6 EGSS WHITES + 1 YOLK\u003Cbr>2 WHEAT BREAD TOAST |\n\n\n|  | SUNDAY |\n| --- | --- |\n| MEAL 1 | 1 CUP OATMEAL\u003Cbr>2 SCOOP WHEY ISOLATE\u003Cbr>1 APPLE |\n| MEAL 2 | SMOOTHIE\u003Cbr>1 BANANA+1CUP MILK+PEANUT BUTTER\u003Cbr>1 SCOOP WHEY |\n| MEAL 3 | 6 OZ TUNA\u003Cbr>3 OZ WHEAT PASTA\u003Cbr>1 CUP STEAM VEGETABLES |\n| MEAL 4 | 6 EGSS WHITES\u003Cbr>2 WHEAT BREAD GREEN SALAD |\n| MEAL 5 | TREAT MEAL\u003Cbr>EAT YOUR FAVORITE MEAL |\n| MEAL 6 | 100G PANEER 25G CASHEWS |\n\nRegards,  \nGURU MANN  \nGURU MANN FITNESS","cbCaihAjwZy44ws7","https://ap.wps.com/l/cbCaihAjwZy44ws7","pdf",38805,"English","# DIET FOR PRO-BODYBUILDER\n## Monday to Tuesday meals\n## Wednesday to Thursday meals\n## Friday to Sunday meals","[{\"question\":\"How should calories be adjusted in this diet plan?\",\"answer\":\"Calculate your BMR, then multiply it by 1.8 to set your calorie target and adjust your calories accordingly.\"},{\"question\":\"What meal structure does the plan use each day?\",\"answer\":\"The plan organizes nutrition into six meals per day, with specific food selections for each meal.\"},{\"question\":\"Which protein sources are included across the weekly meal plan?\",\"answer\":\"Common proteins include egg whites, whey isolate, tuna, chicken breast, salmon or tilapia, and paneer, combined with grains like oats or rice and vegetables or salads.\"}]","DIET FOR PRO-BODYBUILDER - Pro Bodybuilder diet plan | PDF",1790557712]