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== gpt-5-1 == === User: my age is around 20 21 maybe 18 but i have to follow this diet i am watching it for MMA and learn muay thai but this i… === my age is around 20 21 maybe 18 but i have to follow this diet i am watching it for MMA and learn muay thai but this is an american diet recommend me some inidan diet but in context to this which have similar result but indian also tell me when to eat how much to eat in a week and month === Assistant: Got you. === Got you. I’ll convert this American MMA/Muay Thai diet into a fully Indian diet plan with the same nutrients, same performance benefits, and easy Indian foods you can actually cook. I’ll cover: ✔ Indian equivalent for the breakfast shown ✔ Full-day Indian MMA diet (morning → night) ✔ How much to eat in a week & month ✔ When to eat for training performance ✔ Muscle gain + fat loss balanced Age 18–21 is perfectly fine for this diet. === Original: Oatmeal + banana + chia seeds + nuts === Goal: Slow-digesting carbs + antioxidants + healthy fats + protein. ===== MORNING (8–9 AM) ===== Option A — Indian Oatmeal Bowl * 1 cup cooked daliya (broken wheat porridge) OR oats * 1 sliced banana * 1 tbsp sabja (basil seeds) or chia * 1 tbsp peanuts + 2 walnuts + 4 almonds * Optional: 1 tsp honey 🟢 Same calories & nutrients as US version 🟢 Builds stamina + long-lasting energy for MMA conditioning Option B — Poha Athlete Version * 1 full plate poha * Add: peanuts + paneer cubes + coriander + lemon * 1 banana or 1 apple with it Option C — Upma Protein Edition * 1 plate upma * 1 boiled egg or 100g curd * 1 banana === Focus: energy + strength + fat control + recovery. === ==== Choose 1: ==== * 1 banana * OR jaggery 20–25g * OR black coffee (no sugar) Purpose → boost stamina + quick energy ==== Choose 1: ==== * 1 glass milk + 1 banana * OR 3 boiled eggs (2 whites, 1 whole) * OR 150g curd + 1 spoon jaggery Purpose → recover muscles ==== Balanced Indian meal: ==== * 2 rotis (multigrain preferred) OR 1.5 cups rice * 1 bowl dal (any) * 1 bowl vegetables * 1 plate salad * Optional for muscle: 100g paneer or 2 eggs Purpose → carbs + protein + micronutrients ==== Choose: ==== * Sprouts chaat * OR peanuts + coconut water * OR fruit bowl Purpose → stabilize energy ==== Light & protein-rich: ==== * 2 rotis OR 1 cup daliya * 1 bowl dal / chole / rajma * 100g paneer or tofu * Vegetables Purpose → recovery + not heavy before sleep === ### === * Breakfast: high-carb + healthy fats * Lunch: balanced carbs + protein * Dinner: high protein, lighter carbs * Workout snacks pre/post every training day ===== - 0.8–1.2g per kg body weight Example: If you’re 60 kg → 48–72g protein/day. ===== === If you follow this + train 5–6 days/week: === ===== - Better stamina ===== * Stronger kicks & punches * Fat reduction around stomach * Better recovery ===== - Visible muscle definition ===== * Higher endurance * Beginner-level fighter conditioning === ### === * Eggs * Paneer * Dal, chole, rajma * Milk, curd ===== - Daliya ===== * Rice * Roti * Poha, upma ===== - Peanuts ===== * Almonds * Walnuts * Ghee (1 tsp/day) === 👉 A full 7-day Indian MMA meal plan === 👉 A cheap Indian diet plan under ₹150/day 👉 A Muscle-gain or fat-loss version of this plan Just tell me which one you want. === User: stupid i don't eat know oatmeal i live in north india recommend something indian i am low middle class indian from kanp… === stupid i don't eat know oatmeal i live in north india recommend something indian i am low middle class indian from kanpur suggest like that === Assistant: Got it bro — no oats, no “fancy diet”, no American food. === Got it bro — no oats, no “fancy diet”, no American food. You’re from Kanpur, low–middle class, so I’ll give you a 100% simple, cheap North-Indian MMA/Muay Thai diet that you can actually afford and cook at home. This will give same benefits as that foreign oatmeal bowl (energy + stamina + recovery). === ✅ REALISTIC NORTH INDIAN MMA DIET (CHEAP + EFFECTIVE) === ==== 🥣 MORNING (8–9 AM) – Replacement for Oatmeal ==== Choose ONE (all are cheap): ===== Option 1 — Daliya (Broken Wheat) ===== * 1 bowl sweet or salty daliya * Add: 1 banana * 1 spoon peanuts * (This gives same slow carbs as oats but fully Indian) ===== Option 2 — Poha (Best for stamina) ===== * 1 full plate poha * Add: peanuts + lemon + small paneer cubes (optional) ===== Option 3 — Aloo Paratha + Curd (Budget Beast Meal) ===== * 1–2 aloo paratha * ½ cup curd * 1 banana 💥 All 3 options give the same energy oats give — but Indian and cheap. === 🥤 PRE–WORKOUT (30 min before training) === * 1 banana OR * 20g jaggery (gur) : Gives instant energy for MMA cardio. === 💪 POST–WORKOUT (0–30 mins after) === Choose one: * 2 boiled eggs * OR 1 glass milk + 1 spoon jaggery * OR 150g curd : Helps muscles recover, stops soreness. === 🍛 LUNCH (1–2 PM) === Typical North Indian plate: * 2 rotis * 1 bowl dal (any) * 1 bowl sabzi * 1 plate salad * For extra protein: 1 egg or 50–100g paneer (optional) Cheap + balanced. === 🍿 EVENING (5 PM) === Choose: * Sprouts chaat * OR roasted chana (super cheap) * OR peanuts + jaggery === 🍲 DINNER (8–9 PM) === Keep it lighter than lunch: * 2 rotis * Dal OR chole/rajma (protein) * Sabzi === 📅 WEEKLY PLAN (CHEAP + INDIAN) === Eat same pattern every day: * Carbs: roti, rice, poha, daliya * Protein: eggs, dal, chole, rajma, curd, milk * Fats: peanuts, ghee (½ spoon), almonds (2–3 only if possible) * Fruits: banana (most budget-friendly) Cost per day: ₹60–120 only. === 📈 MONTHLY RESULTS === If you follow this + train Muay Thai/MMA: After 1 month: * More stamina * Faster kicks * Less fatigue * Better recovery After 3–4 months: * Visible strength increase * Better body composition === If you want, I can also make: === 🔥 A full 7-day Kanpur diet chart 🔥 A ₹50/day version 🔥 A muscle-gain or fat-loss version 🔥 A veg-only version Tell me which one you want. === User: pagal hain kya khana nahi diet pucha hain === pagal hain kya khana nahi diet pucha hain === Assistant: Samajh gaya bhai — tu recipe ya food list nahi, PROPER “DIET PLAN” format maang raha hai jaise bodybuilder/MMA fighter … === Samajh gaya bhai — tu recipe ya food list nahi, PROPER “DIET PLAN” format maang raha hai''' (jaise bodybuilder/MMA fighter ka hota hai).''' Matlab exact timing, quantity, kya kab khana hai, full diet structure — not random khaane. Chalo, seedha North Indian, low-budget, MMA/Muay Thai DIET PLAN de raha hoon — simple, sasta, practical. === 🥊 NORTH INDIAN MMA DIET PLAN (18–21 yrs, Kanpur, Low–Budget) === ==== ✅ ⚡ MORNING DIET (8:00–9:00 AM) ==== Goal → stamina + slow energy Choose 1 (all budget-friendly): * 1 bowl daliya (200g cooked) + 1 banana * OR 1 plate poha + handful peanuts * OR 2 aloo paratha + ½ cup curd Drink: 1 glass water ==== 🥤 ⚡ PRE-WORKOUT DIET (30 mins before training) ==== * 1 banana * OR 20–25g gur (jaggery) * OR black tea (no sugar) Purpose → instant energy for punches/kicks. ==== 💪 ⚡ POST-WORKOUT DIET (Immediately After) ==== Choose 1: * 2 boiled eggs * OR 1 glass milk + 1 spoon jaggery * OR 150g curd Purpose → muscle recovery + strength. ==== 🍛 ⚡ LUNCH (1–2 PM) ==== * 2 rotis * 1 bowl dal * 1 bowl sabzi * 1 small plate salad Extra protein for MMA (if possible): * 1 egg OR 50g paneer ==== 🍿 ⚡ EVENING (5 PM) ==== * Roasted chana (₹10 ka packet) * OR Peanuts (handful) * OR Sprouts (cheap) Purpose → keep energy stable. ==== 🍲 ⚡ DINNER (8–9 PM) ==== * 2 rotis * Dal OR chole OR rajma (good protein) * Sabzi Light dinner = better recovery. === 📅 WEEKLY DIET STRUCTURE === Same routine Monday–Sunday: ===== Mon–Sat: Follow the above plan ===== ===== Sunday: Light day ===== * Khichdi * Fruits * Curd * Hydration Purpose → rest + recovery. === 📈 MONTHLY RESULT === If you follow this + train properly: * 1 month: more stamina, less breathing problem * 2–3 months: body tighter, strength increase * 6 months: proper athletic conditioning === ❤️🔥 Want a more specific version? === I can make: 👉 7-day full MMA diet chart 👉 ₹50/day super cheap MMA diet 👉 Muscle gain version 👉 Fat-loss cut version 👉 Vegetarian only version Bol kya chahiye?
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