Make Your Own Diet Plan (Fat Loss/Muscle Building)!

Effectiveness, convenience, flexibility & consistency are four important pillars of a nutrition plan, and any diet plan that lacks any of these ends up being just another diet plan.
And since a nutrition plan is always individual and on youtube, we’re connecting with a large number of people all at once, therefore, it makes sense to give a template along with basics about food & nutrition so that each one of you can make your own meal plans.
This video is an attempt to help you with that.
Macronutrient & calories sheet
docs.google.com/spreadsheets/...
How to Find Maintenance Calories -
www.pehlehealth.com/maintenan...
www.calculator.net/calorie-ca...
High Protein Meal Ideas -
• Low Budget Muscle Buil...
The content of this video is timestamped as follows -
0:00 - Setting the context | Introduction
0:23 - Step 1 | Decide your goal
1:02 - Step 2 | Find maintenance calories
2:01 - Step 3 | Allocate macronutrients
3:29 - Step 4 | Make diet plan
5:15 - How to make meals from nutrition plan?
5:38 - Instructions to follow while making the plan
6:32 - Summary
6:52 - Conclusion
Our best picks -
Best Ketchup - amzn.to/3FVjvmX
Best Protein Bar - amzn.to/3BYEIt0
Best Energy Bar - amzn.to/3oh9IzY
Best Peanut Butter - amzn.to/3hLHutX
Best Chocolate Peanut Butter - amzn.to/3Gnq3JH
Best Health Drink - amzn.to/3bMF5gb
Best Spread - amzn.to/3kj6MBe
Best Noodles - amzn.to/3eBPo8n
Best Biscuit - amzn.to/3L5ObUT
Best cereal - amzn.to/3kkFWJe & amzn.to/3okFKLE
Other products we use -
Roasted Chana - amzn.to/3L5zzVu
Sattu - amzn.to/3jbYnhe
Organic Jaggery Powder - amzn.to/32U2Np2
Kabuli Chana - amzn.to/3C0Me7x
Ragi Flour - amzn.to/3KZsGoy
Millets - amzn.to/323jBt0
Pumpkin Seeds - amzn.to/3AQN0Ui
Flax Seeds - amzn.to/3APfZIm
Chia Seeds - amzn.to/3rkjSSo
Sesame seeds - amzn.to/3AOV1JH
Rolled Oats - amzn.to/3IY0ikM
Dates - amzn.to/35y44D2
Anjeer - amzn.to/3oijH8g
Peanuts - amzn.to/3Gp29xk
Makhana - amzn.to/35Iodqe
Mustard Oil - amzn.to/3pbcS91
Cold Pressed Coconut Oil - amzn.to/3GkH3Aj
Cold Pressed Groundnut Oil - amzn.to/3J0OIFN
Poha - amzn.to/3igeNWJ
--------------------------------------------
Music -
Ukulele - Bensound (KZbin Audio Library)
Timeless - Slenderbeats (KZbin Audio Library)
--------------------------------------------
Credits for footage used -
Munna Bhai MBBS
Loose talk Pakistan
If you have concerns regarding this video, write to us at [e-mail]
Disclaimers
--------------------------------------------------------------------------------------------------------------------------------
General Disclaimer
The information provided on this channel and its videos is for general informational purposes only and based largely on our personal experience and research and it is not a substitute for professional medical advice. Accordingly, before taking any actions based upon such information, we encourage you to consult with the appropriate professionals. The use or reliance of any information contained on this channel is solely at your own risk.
All information is provided in good faith, however, we make no representation or warranty of any kind, express or implied, regarding the accuracy, validity, reliability, availability or completeness of any information in this video. Any increase or decrease in sales of certain products we talk about in this video is purely coincidental.
Affiliate Disclaimer
This video contains links to affiliate websites, and we receive an affiliate commission for any purchases made by you on the affiliate website using such links.
We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn advertising fees by linking to Amazon.com and affiliated websites.
--------------------------------------------------------------------------------------------------------------------------------
Useful Hashtags - #dietplan #diet #musclegain #fatloss #mealplan #mealprep #pehlehealth

[@amaanamaanamaanamaanamaan]

I think I have found a gem of a channel before so many people , coz i know it will be a huge channel in the coming years

[@PehleHealth]

wow. tumhare in words ne apna din bana diya. Thanks a ton man. Please feel free to let us know your questions or video ideas you'd like to see in the future.

[@daredevil9451]

@@PehleHealth same i feel about you bhai❤

[@lovenishakshajlifestyle9987]

I feel absolutely the same.

[@user-zs3dh8ck3w]

Hell yeah @pehlehealth & @mr.bfit are not getting the reach they deserve!!! And also we can think of a collab?

[@digitalradioo]

Sir Ji kitne meals khani heii 4 practically possible heii 3 se 4 meal usme ek cheeze shamil heii

[@manonandansk]

Hats off bro. Finally landed here after wasting several hours. This is exactly what i needed.

[@kamranshaikh9232]

Great great just great. Tons of thanks for simplifying things. Most of things I already knew but the way you explained and the bonus tips you gave time to time in the video are just incomparable. Keep helping us. Thankyou!!!!

[@krishnakantmalviya8655]

I think this was the only video i was looking for. Thank you so much for making this video and keep making such videos 😊

[@arathod9428]

Kafi salo se aisa channel dhundh ra tha finally mila aur channel ne bhot help kia h

[@dheerajchopra2008]

Thanks for the great explanation.. loving your channel 👍

[@SumitSingh-wz4no]

Loved the way of explaining....So informative💯

[@alexx0343]

I'm working out since a year, was confused and worried about my diet plan, you explained so well in this video it will definitely help me out reaching my goal of loosing fat.

[@traddirection]

This video should cross millions of views. It's a complete video for diet plan for muscles build weight loss. Thanks bro 🙏😁 Your video is very informative and straight forward. Keep it up. You will be famous soon 😃

[@chhavinpatel4443]

You really do the hardwork on which other miss it. Kepp it up bro💯🇮🇳❤️

[@sumannabajya8122]

Sir, boleto youtube algorithm ke undar apka video sabse best hain, jaha pe sare doubts clear ho jate hain, only because of your efforts,... Thank you ❤❤ (Subscribed alr)

[@Jiyajinda06]

OMG you have provided knowledge of atleast 50 videos in one only

[@aanchaljawla7564]

Mujhe 1 saal ho gya gym jaate hue .Jo mne weight loss karne k liye start Kiya tha .mujhe start s hi pata tha k calorie deficit m jaaye bgair kmm nahi hoga pr mujhe koi sahi mathod nahi Mila raha tha .aaj m aapki vdo s scientifically smjhi hu .thanks dear . .... Mne subscribe b kr liya h😁

[@yeasminmou8550]

You are just amazing brother 😍 you just made everything very easy 😍

[@SBSxyz]

Great Video Friend, very clear Explanation. Thanks...🙏🏻

[@mohammedrehansaif6513]

special thanks for that excel sheet ❤❤❤❤

[@vipulmaru5401]

Underrated channel he. Achha samajaya he...

[@150rushikeshmule9]

U r doing great hard work to make this video hats off to u brother i will definitely follow i am student i will definitely follow this

[@MrRafikh]

Best video for Diet plan.

[@dakshamaru4046]

Thanx alot, very very informative vedio.

[@PikuAppa]

Bohot badhiya method hai 👍👍

[@rishabhbaidbaid9542]

Simple and good

[@shiverstich]

Why you only have 120K Subs YOU DESERVE A LOT MORE. I was searching for youtubers like you who gives straight forward Fact checked knowledge. I Hope you reach million subs as quick as possible.

[@mukundumarji496]

Good job Sir keep up the good work

[@ashwinikalokhe]

Too informative.... Very youtubers focus on giving deep information... You are doing good job

[@user-de4ow5gx3k]

superb educational and knowledgeable content bhai

[@shahrukhhossain7446]

Truely a channel I m looking for

[@AJJUBHAI-tv9pn]

Bhai. Aap to mast samjaate ho yaar. Excellent work 👍

[@ChandraKumar180]

Don't know why this masterpiece is underrated

[@soumyadeep4003]

Very soon this channel make 1 million

[@shamkumar29]

Excellent ❤🎉

[@yogeshalande8993]

The best video❤❤

[@MrIrfankhanpathan]

Very good informative video. I was looking for this type of easy and simple to follow diet plan l. Thank you 👍

[@PehleHealth]

glad irfan bhai apko pasand aya ye video. Koi sawal ho to comment karna aur apne doston ke sath bhi share karna.

[@ManpreetSingh-fe7lm]

What a wonderful channel and videos. Thank you brother for simplifying everything and burst all the diet myths. After watching your videos i realised how simple it is to maintain a healthy lifestyle and I started following your weight loss and muscle building program, getting great results. Thank you so much again and please make a video about fatty liver disease and how to heal or cure with the help of diet.

[@truptiagrawal1790]

Great Work

[@ZQT261]

Bhai maza agaya thank you bro love you and great work

[@rachnasah2222]

Wow this is awesome

[@AbrarSyed23]

Lovely Presentation Bhai, Keep it up.

[@babadurg]

So true Manish 👍🏻❤️

[@mariyamzafar01]

Never seen someone explaining so much with every details bro thank you so much You are doing commendable work 👍kudos to you

[@shivrajsingh9310]

Your video is superb

[@svtechonline2541]

Mind blowing

[@jackyjo5395]

YOU ARE AMAZING

[@Baaghi_2]

Bhai tu kitna mehnat krta hai 😮😮 nice yr tere mn dum hai😊😊

[@IndianAniverse]

You'll grow big ! Mark my words !

[@vikkygoldsmiths]

Bhai Ghazab 👌👌👌👌

[@swaraj22]

Seedhi baat, no bakwaas. Great work bro. One of the most helpful channel I've come across. This is gonna be huge.

[@Manishsharma-jc6jm]

Wow 👍

[@sukhvindertaak7982]

Great

[@amanroy9549]

Thank u sir❤

[@communityhealthclinic]

Thanks

[@kevalnakar9857]

This is best content i have ever came accross but could you please also include diet plan as per season & best for human body as some foods are not available in all seasons or consuming them will do more harm then good , hope you are getting my point 😉

[@SparshRayu]

Thankyou ❤️

[@M4HIT67]

Keep making videos like this ❤

[@PehleHealth]

Thanks bro.

[@NitinGautam81]

appreciate it

[@KaleemKhan-sw8ln]

You are good keep it up chears

[@sarojbairwa9597]

Best best best ❤

[@PramodSharma012]

Superb..

[@PehleHealth]

Thanks bhai.

[@divesh3k]

Nice video

[@priti8979]

Best

[@imranbadeghar7639]

Hello Bhai. Ye video Dekhna Mere Liye Bahot Help Full Sabit Hua..❤❤❤ Workout shedul kaise changed kare uspe koyi video nahi banata...pls aap Banado thank you ❤

[@chhavinpatel4443]

Finally i got it!

[@NavedKhan-do5nx]

Hii bro , great vedio finally i got a masterpeice , Can you tell me which weighing machine you are using or is it showing correct results , I want purchase it as motivated by your vedio

[@_RajSao]

Love your videos bhai❤❤❤

[@PehleHealth]

❤️

[@kavitaagrawal9767]

Hey. Can you please make videos related to healthy food.. like comparison literally helps to choose what to eat..

[@yogeshshidhaye7332]

best line - dont worry about fats and carbs you automatically end up meeting that

[@BlueSky-hz5ij]

Bro what should be the macro nutrients allocation for muscle building

[@somadeybhattacharjee4484]

Subscribed

[@muskanlakhyani3671]

Hello sir I am a big fan of ur videos I m on weight loss journey I have joined erobics class My age is 42 yrs and height is 5.4 and weight is 75kg I have one question sir I don't have time for breakfast Usually my diet plan is 9.00 chia seeds water soaked overnight 9.30 tea with makhana or murmure or roasted chana 12.00 any seasonal fruit 2.00 lunch salad. one millet roti..sabji like chana . chole.mung .rajma or tofu paneer with one catorie dahi 6.00 tea 8.00 dinner one roti or small catorie rice and dal or sometimes dal chilla Is this diet plan is perfect for weight loss and gaining muscle Or should I make some changes Please it's my humble request to answer my question I my waiting for ur reply

[@Sadafitshiv]

❤love you sir

[@vikrantsinghsengar3447]

Bhaiya aap kaha the abhi tak..... Thanku thanku 🎉

[@seeta9211]

“Give a man a fish, and you feed him for a day; teach a man to fish and you feed him for a lifetime.”

[@RohitBhati-td1hw]

Bring watching your video till 4:30 am in morning

[@ankitwadhwa89]

No need to add the background music .

[@dilipwarade9300]

Please make video for weight gain diet

[@asadkagzi1257]

Aur tmhe konsa kal laddhak jake photo shoot karana hai 😝😝 bolne ke baad aap ki smile was epic😂😂😂

[@abhinandanmaurya47]

Sir woh excel sheet main quantity ka ha hai??

[@sudhakrishnan5062]

Ek ideal platenek day ka bathao... Samajhne me asaan hoga

[@zfighter-rl7el]

Information to achi ee lekin jo video edit kiya hai to bhut achi hai like Pehli ball m sixer 😅😅

[@user-zs3dh8ck3w]

Hi Brother, an old subscriber here ❤ and even though apki Shorts Roz dekhta hun, aaj yahan par maine apne aap ko paya' (haan haan wazan Kum Krna he😛) Ab baat par ate hain' Kya ap ye video wapas banaoge pls? Including Fiber as macro kyun k humein Fiber ko bhi consider Krna chahiye, wo nahi sirf satiety banaye rakhta Hain lakin nutrients bhi kaafi hote he. If you can please 😃 (Churaya hua Idea from, Mr Bfit* Jo k mera personal fav hainn for diet foods preps.) Love from Mumbai ❤

[@raghuvirao9560]

Hope u you are doing well god bless you

[@SATISHKUMAR-dp7ny]

How to get your exell sheet

[@vijcreation87]

Hi I am having antral gastritis what things I should it should avoid to make it in control

[@krishna-zt5ym]

Bhaiya samaj nahi aya kaise quantity uper niche kare exel download kar liya lekin changes kaise kare

[@sai-borg6629]

The sheet is view only i can't change it

[@asish05]

I have high uric acid problem, so can I take protein 1.4g per body weight daily ? Or can I take whey protein in this condition ??

[@monki3279]

what was that 4 for multiplied by 105g of protein to get calories? can anyone explain

[@cosmixexy]

Here before he gets popular

[@user-vc5gw4ov9j]

👏🏻👏🏻👏🏻

[@devdepicts7236]

why is excel sheet empty? I tried multiple times to open it also downloaded it. But it is always empty?

[@rutika184]

Can you help me to calculate the protein

[@feelhaal6643]

Not able to edit. If anyone could help would be great

[@ashishchoudhary506]

App konsa hai jisse hum protein dekh sakte hai

[@hasnaatasaddes]

Cheeta .. Great video lovw from pakistan.. best video .. love u bro

[@PehleHealth]

thanks a ton bro. means a lot. shukriya shukriya.. tahe dil se.

[@KashifKhan-zo3je]

Or agar kisi ka goal body recomposition ho toh kya karna hai ??

[@vinodrishi2500]

Kya aap diabetic person ka diet plan bana ker video bana sakte hai.acha lagega.bhut log ko phayda hoga.diebetic patient ko protein say sugar kum hota hai.

[@neerajjoshi5540]

Bhaiya Rice ka weight raw kre ya cooked ?? I mean chawal pakne ke bad measurement kre ya pakane se phle

[@NITESHxBAGHEL]

This guy is real og 🗿🚬

[@AKASHSHARMA1994]

Weight scale kha se milega for foods quantity?

[@meenal0606]

Protein sheet excel kaha milega