NON VEGETERIAN DIET (BY-RYAN FERNANDO WORLD'S BEST DIETICIAN)

🏋️‍♂️ Ryan Fernando-Style Non-Vegetarian Professional Bodybuilding Diet

🔑 Key Principles

1. High-Protein, Moderate-Carb, Low-Fat (adjusted per goal – bulking/cutting).
   
   

2. Clean Eating – avoid sugars, refined oils, and processed foods.
   
   

3. Meal Timing – 5–6 meals/day with consistent macros.
   
   

4. Supplementation – based on deficiencies and blood tests.
   
   

5. Hydration & Gut Health – at least 3–4L water/day + probiotics/fiber.
   
   

🍳 Sample Daily Diet Plan (for a 70–80 kg athlete in bulking phase)

Meal 1 – Upon Waking (7:00 AM)

• Whey Protein Isolate – 1 scoop in water
  
  

• 1 tbsp soaked chia seeds
  
  

• 1 banana or apple
  
  

• 500 ml water
  
  

Meal 2 – Breakfast (8:30 AM)

• 6 egg whites + 2 whole eggs (boiled or omelette with spinach, mushrooms)
  
  

• Oats (50–70 g) with almond milk, flaxseed, and berries
  
  

• 1 multivitamin + Omega-3 supplement
  
  

Meal 3 – Mid-Morning Snack (11:00 AM)

• Grilled Chicken Breast (150–200 g)
  
  

• Sweet Potato (100 g)
  
  

• Cucumber/Carrot sticks
  
  

Meal 4 – Pre-Workout (1:30 PM)

• White Rice (100 g cooked)
  
  

• Lean Beef/Fish/Eggs (150–200 g)
  
  

• 1 tbsp peanut butter
  
  

Meal 5 – Intra/Post Workout (4:00 PM)

• Whey Protein Isolate – 1.5 scoops
  
  

• Glutamine (5 g)
  
  

• 1 Banana or Dextrose (20 g)
  
  

• Creatine (5 g)
  
  

Meal 6 – Evening Meal (6:30 PM)

• Grilled Salmon/Chicken (150 g)
  
  

• Quinoa/Brown Rice (50–70 g)
  
  

• Steamed veggies
  
  

• Olive oil (1 tsp) or 3-4 almonds/walnuts
  
  

Meal 7 – Bedtime (9:30 PM)

• Casein Protein or 100 g Paneer (low-fat)
  
  

• Chamomile Tea or Turmeric Milk (low-fat)
  
  

• Probiotic capsule (optional)

🧪 Supplements Often Recommended by Ryan Fernando

• Whey Protein Isolate (fast-digesting)
  
  

• Casein (slow-digesting for overnight recovery)
  
  

• Creatine Monohydrate
  
  

• Glutamine (muscle recovery)
  
  

• Omega-3
  
  

• Multivitamin
  
  

• Probiotic
  
  

• BCAA (optional during cutting)
  
  

✅ Customizations

Ryan Fernando customizes diet based on:

• Blood reports (e.g., vitamin D, B12, iron, etc.)
  
  

• Body type (endomorph, ectomorph, mesomorph)
  
  

• Training volume and goal (cutting, bulking, maintenance)
  
  

• Digestive issues, allergies, intolerances