Nutrition & Diet Counseling

Proper intake of nutrients helps ever lasting youth


Fitness experts are of the opinion that exercise without a diet will not lead to the desired results. Exercise and nutrition are healthy life essentials. Our diet counselors will assist you in taking in the right “fuel” to be charged up for a good, rewarding work-out.

A good bodybuilding diet and nutrition are key components that will determine how successful you are in your bodybuilding program. Training without proper nutrition is like rowing against the current. At best, you would remain on the same place or even move forward a little bit, but in the end, you get nowhere.

A Definition of Diet


Usually people associate the word diet with days of starvation and pain. However that is not the correct definition of a diet. The word diet refers to the food choices that we make on a daily basis. Even if you don’t think you that you are on a diet, guess what?! You already are following a diet. Whether you eat candy all day everyday, or oatmeal, that is your diet.

You Don’t Have to Starve When You Diet

ZOHRA JABEEN is Qualified Nutritionist, (PHD) NUTRITION

INTERNSHIP ASIAN INSTITUTE OF GASTROENTEROLOGY, (AIG), Somajiguda, Hyderabad.Period – May 2007 – Feb 2008• Counseling of inpatients and out patients. • Educated and advised a wide range of patients with dietary-related disorders.


EXPERIENCE: 6 and above years

♦ Working as Consultant Nutritionist in Helios Fitness Centre, JubilleeHills, Hyderabad. Period – From June 2011 till date

♦ Working as Consultant Nutritionist in Oasis Centre ForReproductive Medicine, Road No.2 Banjara Hills, Hyderabad. Period – From June 2010 till date

♦ Working as Consultant Nutritionist in ANKURA HOSPITALS, Begumpet, Hyderabad.Period – from june 2014 till date


♦ Nutritional counseling for the clients

♦ Executing weight loss programe and planning the diet charts.

♦ Handling weight gain programme.

♦ Handling Inviter Fertilization patients throughout the cycle.

♦ Preparing diet chart for the weight loss and medical related condition – Thyroid, PCOD.

♦ Counseling In-patients for lifestyle change

♦ Planning therapeutic diets,diets for medical problems – Diabetes, Hypertension, Cholesterol.

A good bodybuilding diet needs to follow 3 rules:


It should favor smaller and frequent feedings throughout the day instead of smaller ones. Every meal should have carbohydrates, protein and fat in the correct ratios: 40% carbs, 40% protein, 20 % good fats.

The calories should be cycled to prevent the metabolism from getting used to a certain caloric level.

Sample Bodybuilding Diet For Men:

Meal 1 (7 AM)

♦ 1 cup of dry oats mixed with water

♦ 1 cup of egg beaters

♦ 1 cup of protein

Meal 2 (9 AM)

♦ Meal replacement packet mixed with water or a protein powder (with around 40 grams of protein) mixed with 40 grams of carbs from cream of rice, grits, or oatmeal.

1 Tablespoon of Flaxseed Oil (Spectrum brand is best)

Meal 3 (12 Noon)

♦ 1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal

♦ 2 cups of green beans, broccoli or any other desired vegetable

♦ 6-8 ounces of chicken, turkey, or lean fish

Meal 4 (3 PM)

♦ Same as Meal 2

Meal 5 (6 PM)

♦ 1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal

♦ 2 cups of green beans, broccoli or any other desired vegetable

♦ 6-8 ounces of chicken, turkey, or lean fish

Meal 6 (8 PM)

♦ Same as Meal 2

♦ + 1 cup of protein

Sample diet for Weight loss / shredded Body

Meal 1

♦ 6 egg whites

♦ ½ cup oatmeal


Calories: 266

Protein: 30g

Carbs: 32g

Fat: 4g

Meal 2

♦ 6 oz nonfat or

♦ 1% greek yogurt

♦ 1 banana


Calories: 258

Protein: 17g

Carbs: 44g

Fat: 0 g

Meal 3

♦ 6 oz chicken breast

♦ 4 oz sweet potato

♦ 1 cup broccoli


Calories: 406

Protein: 60g

Carbs: 30g

Fat: 0g

Meal 4

♦ Post-workout shake with 35g whey protein


Calories: 120

Protein: 35g

Carbs: 4g

Fat: 1g

Meal 5

♦ 6 oz salmon

♦ ¼ cup brown rice

♦ 4 oz asparagus


Calories: 315

Protein: 24g

Carbs: 16g

Fat: 19g

Meal 6

♦ 6 oz cottage cheese

♦ 10 almonds


Calories: 205

Protein: 21g

Carbs: 9g

Fat: 8g


Calories: 1,557

Protein: 176g

Carbs: 135g

Fat: 37g