💥 Prajval’s 8-Week Hardcore Nutrition Protocol

Here’s a complete hardcore nutrition guide incorporating your original content along with Indian food sources, water intake guidelines, and sample diet plans for 2000 & 2500 calories. This guide is structured for maximum clarity and adherence over the 8-week transformation.

If your training is designed to break down and force change, your nutrition is what builds you back up — stronger, leaner, and more defined. Without being ruthlessly consistent with your diet, you will NOT get the results you’re chasing. Precision matters: your calorie intake, macronutrient balance, meal timing — all of it adds up to what I call an “unnatural transformation.”

✅ Protein:
1.28 g per pound of lean body weight
Essential for preserving and building lean mass while cutting fat.

✅ Carbohydrates:

• Training Days: 0.98 g of starchy carbs/lb of lean body weight
   
• Rest Days: 0.85 g/lb of lean body weight
  🕒 On rest days, carbs must be consumed only in the first 3 meals.
   

✅ Fats:
No added fats. Only what's naturally present in your protein sources.

• Paneer (low-fat)
   
• Tofu
   
• Soya chunks
   
• Lentils (moong, masoor, toor dal)
   
• Greek yogurt (unsweetened)
   
• Skimmed milk
   
• Whey protein isolate
   
• Chicken, Eggs
   
• Fish, Prawns and Squid
   
• Chickpeas (moderate protein + carbs)
   
• Peanuts (high fat + protein combo)

• White rice (easier digestion during transformation phase)
   
• Brown rice
   
• Oats
   
• Sweet potato
   
• Ragi
   
• Jowar
   
• Bajra
   
• Poha
   
• Idli/dosa (fermented rice and urad dal)
   
• Whole wheat roti
   

• Comes from paneer, eggs, milk, dal, tofu, and peanuts — no need to add extra oil, ghee, or butter.
   
• AVOID: Deep-fried foods, oils, processed fats.
   

• Spinach, methi, amaranth leaves
   
• Cabbage, beans, carrots, beets
   
• Cucumber, bottle gourd, ridge gourd
   
• Whole fruits (apple, orange, papaya, guava)
   
• Psyllium husk (optional for added fiber)
   
• Chia seeds (minimal quantity if needed)
   

• Drink at least 1 liter per 20 kg of body weight.
   
• For most people, this means 3.5 to 5 liters per day, depending on your weight, temperature, and sweat rate.
   
• On training days, increase water by 0.5–1 liter to cover sweat loss.
   

All diet plans assume 4 meals/day + intra/post-workout if needed, and use Indian vegetarian options. Adjust portion sizes based on lean body mass and goal.

Here are clean, professional sample diet plans for both 2000 and 2500 calorie needs, ideal for use on your Xtreme Fit & Fight Club website. Each includes both vegetarian and non-vegetarian options in a simple layout:

  Meal Items     

Meal 1 3 Idlis, 1 bowl Sambhar, 1 scoop whey protein, 1 apple   

Lunch 1.5 cups white rice, 1 cup moong dal, 1 cup mixed vegetables, 100 ml low-fat curd   

Pre-Workout 1 banana, 15g roasted peanuts, 1 scoop whey protein   

Dinner 100g low-fat paneer, 2 whole wheat chapatis, 1 cup steamed vegetables   Water Minimum 3.5 litres per day    

Macros: ~140g Protein | 190g Carbs | 60g Fat
 

  Meal Items     

Meal 1 2 whole eggs + 4 egg whites, 2 brown bread slices, 1 apple   

Lunch 1.5 cups white rice, 100g grilled chicken, 1 bowl dal or veg curry   

Pre-Workout 1 banana, 3 boiled egg whites, 1 scoop whey protein   

Dinner 120g grilled fish/chicken, 2 chapatis, 1 bowl mixed vegetables   

Water Minimum 3.5 litres per day    

Macros: ~145g Protein | 185g Carbs | 65g Fat
 

  Meal Items     

Meal 1 4 Idlis, 1 bowl Sambhar, 1 scoop whey protein, 1 banana   

Lunch 2 cups white rice, 1.5 cups moong dal, 1.5 cups mixed vegetables, 100 ml low-fat curd   

Pre-Workout 1 banana, 25g roasted peanuts, 1 scoop whey protein   

Dinner 150g low-fat paneer, 3 whole wheat chapatis, 1 cup steamed vegetables   

Water Minimum 4 litres per day    

Macros: ~160g Protein | 240g Carbs | 75g Fat
 

  Meal Items     

Meal 1 3 whole eggs + 4 egg whites, 2 brown bread slices, 1 banana   

Lunch 2 cups white rice, 150g grilled chicken, 1 bowl dal or veg curry   

Pre-Workout 1 banana, 4 boiled egg whites, 1 scoop whey protein   

Dinner 150g grilled fish/chicken, 3 chapatis, 1 bowl mixed vegetables   

Water Minimum 4 litres per day    

Macros: ~165g Protein | 230g Carbs | 70g Fat
 

"Your training forces change. Your nutrition enables it. Don’t miss meals. Don’t cut corners. Track. Adapt. Crush limits." 💪

Track your weight weekly. If you're losing more than 1 kg/week, increase carbs slightly to prevent muscle loss. If weight plateaus, reduce carb intake by 5–10%.