-
Notifications
You must be signed in to change notification settings - Fork 0
/
diet.html
334 lines (296 loc) · 12.3 KB
/
diet.html
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100
101
102
103
104
105
106
107
108
109
110
111
112
113
114
115
116
117
118
119
120
121
122
123
124
125
126
127
128
129
130
131
132
133
134
135
136
137
138
139
140
141
142
143
144
145
146
147
148
149
150
151
152
153
154
155
156
157
158
159
160
161
162
163
164
165
166
167
168
169
170
171
172
173
174
175
176
177
178
179
180
181
182
183
184
185
186
187
188
189
190
191
192
193
194
195
196
197
198
199
200
201
202
203
204
205
206
207
208
209
210
211
212
213
214
215
216
217
218
219
220
221
222
223
224
225
226
227
228
229
230
231
232
233
234
235
236
237
238
239
240
241
242
243
244
245
246
247
248
249
250
251
252
253
254
255
256
257
258
259
260
261
262
263
264
265
266
267
268
269
270
271
272
273
274
275
276
277
278
279
280
281
282
283
284
285
286
287
288
289
290
291
292
293
294
295
296
297
298
299
300
301
302
303
304
305
306
307
308
309
310
311
312
313
314
315
316
317
318
319
320
321
322
323
324
325
326
327
328
329
330
331
332
333
334
<!DOCTYPE html>
<html lang="en">
<head>
<title>Diet</title>
<link href="https://fonts.googleapis.com/css2?family=Do+Hyeon&display=swap" rel="stylesheet" />
<link rel="stylesheet" href="https://cdnjs.cloudflare.com/ajax/libs/font-awesome/4.7.0/css/font-awesome.min.css" />
<link rel="stylesheet" href="ak.css">
<meta name="viewport" content="width=device-width, initial-scale=1.0">
<style>
#diet {
height: 60vmin;
background-image: url("diet.jpg");
background-repeat: no-repeat;
width: 100%;
background-size: cover;
background-position: center center;
color: white;
justify-content: center;
align-items: center;
margin-top: 0px;
display: flex;
}
#dietin {
font-family: "Do Hyeon", sans-serif;
font-size: 7vmin;
}
#chart {
font-size: 20px;
margin-bottom: 7px;
width: 80%;
margin-left: auto;
margin-right: auto;
}
#chart>table>tbody>tr>td {
padding: 8px 20px;
text-align: left;
}
#chart>h3 {
background-color: rgb(221, 103, 103);
}
#chart>table {
background-color: rgb(163, 225, 163);
width: 100%;
}
#body {
background-color: beige;
width: 100%;
margin: 0px;
padding: 0px;
}
</style>
</head>
<body id="body" onload="myfunction()">
<header id="header">
<div>
<div id="div1">
<div class="navigation" onclick="myfun1()">Home</div>
<div class="navigation" onclick="myfun2()">About </div>
<div class="navigation" onclick="myfun3()">Join us</div>
<div class="navigation" onclick="myfun4()">Contact</div>
</div>
<div id="div2">
<div class="mediadiv">
<a href="https://www.youtube.com/channel/UC0yFCyPloF9RZffCrvEBtbg" class="fa fa-youtube"></a>
</div>
<div class="mediadiv">
<a href="https://github.com/Akesh0909" class="fa fa-github"></a>
</div>
<div class="mediadiv">
<a href="https://www.linkedin.com/in/akesh-yadav-995b50204/" class="fa fa-linkedin"></a>
</div>
</div>
</div>
</header>
<div id="diet">
<div id="dietin">DIET CHART</div>
</div>
<div id="chart">
<h1>Ideal 7-day gym diet</h1>
<p>While calories and macronutrients are important, the ideal gym diet will be one that positively
influences health. This is a diet that is rich in vitamins and minerals where all three macronutrients
are consumed and nutrient-sparse foods are restricted. <br>Below you can find a 7-day gym diet guide:
</p>
<h3>Day 1</h3>
<table>
<tbody>
<tr>
<td>Breakfast</td>
<td>Oatmeal with Greek Yogurt & Seasonal fruits<br>Mango Juice</td>
</tr>
<tr>
<td>Lunch</td>
<td>Multigrain roti, fish curry, vegetable salad</td>
</tr>
<tr>
<td>Pre-Workout Snack</td>
<td>Toast with Jam</td>
</tr>
<tr>
<td>Dinner<br>(Post-Workout)</td>
<td>Broken wheat khichidi, carrot raita, egg white, and vegetable salad</td>
</tr>
</tbody>
</table>
<h3>Day 2</h3>
<table>
<tbody>
<tr>
<td>Breakfast</td>
<td>Oatmeal with Greek Yogurt & Seasonal fruits<br>Mango Juice</td>
</tr>
<tr>
<td>Lunch</td>
<td>Multigrain roti, fish curry, vegetable salad</td>
</tr>
<tr>
<td>Pre-Workout Snack</td>
<td>Toast with Jam</td>
</tr>
<tr>
<td>Dinner<br>(Post-Workout)</td>
<td>Broken wheat khichidi, carrot raita, egg white, and vegetable salad</td>
</tr>
</tbody>
</table>
<h3>Day 3</h3>
<table>
<tbody>
<tr>
<td>Breakfast</td>
<td>Poached Eggs<br>Whole Grain Toast<br>Protein Shake</td>
</tr>
<tr>
<td>Lunch</td>
<td>Quinoa upma, chicken and broccoli salad</td>
</tr>
<tr>
<td>Pre-Workout Snack</td>
<td>Mixed Nuts & Dried Fruits</td>
</tr>
<tr>
<td>Dinner<br>(Post-Workout)</td>
<td>Lean Beef and vegetable curry, brown rice, cucumber raita<br>Baby Potatoes<br>Chocolate Milk
</td>
</tr>
</tbody>
</table>
<h3>Day 4</h3>
<table>
<tbody>
<tr>
<td>Breakfast</td>
<td>Oatmeal with Honey<br>Apple Juice</td>
</tr>
<tr>
<td>Lunch</td>
<td>Grilled Chicken<br>Salad<br>Whole Grain Bread</td>
</tr>
<tr>
<td>Pre-Workout Snack</td>
<td>Toast with Peanut Butter</td>
</tr>
<tr>
<td>Dinner<br>(Post-Workout)</td>
<td>Methi Chicken<br>Brown Rice<br>Broccoli<br>Protein Shake</td>
</tr>
</tbody>
</table>
<h3>Day 5</h3>
<table>
<tbody>
<tr>
<td>Breakfast</td>
<td>Scrambled Egg<br>Whole Grain Toast<br>Smoothie</td>
</tr>
<tr>
<td>Lunch</td>
<td>Grilled chicken vegetable roti rolls<br>Green Salad</td>
</tr>
<tr>
<td>Pre-Workout Snack</td>
<td>Mixed Nuts & Dried Fruits</td>
</tr>
<tr>
<td>Dinner<br>(Post-Workout)</td>
<td>Chicken Stir Fry<br>Spring Onion, Peppers & Broccoli<br>Chocolate Milk</td>
</tr>
</tbody>
</table>
<h3>Day 6</h3>
<table>
<tbody>
<tr>
<td>Breakfast</td>
<td>Oatmeal<br>Whole Grain Toast<br>Orange Juice</td>
</tr>
<tr>
<td>Lunch</td>
<td>Whole Grain Chicken Wrap<br>Black Beans, Peppers & Greek Yogurt</td>
</tr>
<tr>
<td>Pre-Workout Snack</td>
<td>Apple with peanut butter</td>
</tr>
<tr>
<td>Dinner<br>(Post-Workout)</td>
<td>Keema bhurji and multigrain rotiLean Beef Mince<br>Sweet Potato<br>Protein Shake</td>
</tr>
</tbody>
</table>
<h3>Day 7</h3>
<table>
<tbody>
<tr>
<td>Breakfast</td>
<td>Oatmeal with Nuts<br>Smoothie</td>
</tr>
<tr>
<td>Lunch</td>
<td>Whole wheat pasta with chicken and <br>Green Salad</td>
</tr>
<tr>
<td>Pre-Workout Snack</td>
<td>Granola or Cereal</td>
</tr>
<tr>
<td>Dinner<br>(Post-Workout)</td>
<td>Fish curry, boiled green peas salad<br>Brown Rice<br>Garden Peas<br>Milk</td>
</tr>
</tbody>
</table>
<p><br>While the above guide will prove to be useful, be aware that when it comes to nutrition, everyone is
different. Not only will physical attributes determine your nutritional requirements, the goals that you
have set will also influence your diet.<br>For example, two goals that are extremely common are fat loss
and muscle growth. To lose fat, calories must be restricted which will cause stored body fat to be
broken down. For muscle growth, calorie intake must be increased to build significant muscle size as
additional calories are required to accelerate the recovery process.<br>Macro-nutrient demands for both
fat loss and muscle growth are similar. Firstly, protein intake should remain high for both. For muscle
growth, protein is evidently required for building mass. The role of protein in fat loss is to prevent
muscle tissue breakdown as far as possible.<br>As highlighted, carbohydrates are extremely important ins
energy and replenishment. As a result, those looking to lose weight and build muscle should get the
majority of their calories from carb sources. <br>While consuming healthy fats is important,
reducing the total amount of fat consumed helps to most effectively restrict calories. This is because,
at nine calories per gram, fats contain the greatest number of calories per gram – protein and
carbohydrates both contain four calories per gram.</p>
<h3>Foods to Avoid</h3>
<p>In the same way that proper nutrition has the potential to optimize performance and adaptation, improper
nutrition can detrimentally affect progress and health. The following three foods should be avoided or
limited as far as possible.<br>Trans fats are a type of dietary fat that has consistently been shown to
impact health. While trans fats do naturally occur in small quantities, artificial trans fats are
notoriously hazardous. Artificial trans fats can be found in baked goods, fast food, and many snack
foods.
<br>As mentioned, many simple carbohydrate foods do not have great nutritional value and contain a high
amount of sugar. While they may be useful for a short term energy boost, consuming a large number of
simple
carbs can be detrimental.<br>Eating a great quantity of simple carbohydrates will spike blood sugar
levels
initially. However, very quickly, blood sugar levels will nosedive and can leave you feeling lethargic
which
is less than optimal for exercise and performance.<br>Although technically not a food, alcohol is a
substance that should also be limited as far as possible. There is much research to indicate that
alcohol
negatively impacts recovery and may even interfere with the muscle-building process.
</p>
<h3>Summary</h3>
<p>It is now clear that there are many different aspects of nutrition that must be considered when it comes
to optimizing gym progress and to generally improve health. Following the guidelines and recommendations
outlined in this article will allow you to make substantial changes to your performance and health.</p>
</div>
<footer id="footer">
<a href="chest.html">CHEST</a>
<a href="back.html">BACK</a>
<a href="arms.html">ARMS</a>
<a href="abs.html">ABS</a>
<a href="legs.html">LEGS</a>
<a href="shoulders.html">SHOULDERS</a>
</footer>
<script src="ak.js"></script>
<script>
var i = 0;
function myfunction() {
setTimeout("myfunction2()", 1000);
}
function myfunction2() {
var a = new Array("green", "yellow", "LightBlue", "violet");
if (i < 4) {
document.getElementById("dietin").style.color = a[i++];
setTimeout("myfunction2()", 1000);
} else {
i = 0;
myfunction();
}
}
</script>
</body>
</html>