# My diet, since people keep asking

> The exact meals, timings and quantities I eat in a day, as set by my gym trainer, for everyone who keeps asking. Check with yours before copying it.

- Author: Rajesh Namase
- Published: 2014-12-26
- Category: Life
- Canonical: https://namase.com/my-diet

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I have received a few requests to share my diet so here I am sharing it publicly so as to save time replying to your messages 🙂

Here it is:

## Morning (9.30 AM to 11 AM IST)

- 1 cup of Tea

- 10 Almonds

- 10 Cashews

- 250 ml Milk with Mass Gainer

- 1 Banana

## Lunch (2.15 PM to 3 PM IST)

Unlimited Maharashtrian Thali (5 times per week - Saturday and Sunday  normal homemade)

- 5-6 chapatis

- 3 Sabjis (Curry)

- Rice/Veg Biryani/Pulav

- Papad

- Koshimbir

- Bhaji/Dhokala/Cutlets

- Dahi vada

- 2 Sweet Dishes

## Evening (5.30 PM to 6.30 PM IST)

- 1 cup of Tea

- 10 Almonds

- 250 ml Milk with Mass Gainer

- 1 Banana

- 1 Cheese Cube

## After Workout (8.30 PM IST)

- 250 ml Milk with Mass Gainer

## Dinner (9.30 PM IST - homemade)

- 2 Bhakris

- 1 Sabji

- Salad/Koshimbir

- Rice

## After Dinner (11 PM IST)

- 5 Almonds

PS: This is my current diet which was suggested by our gym trainer Sujit Pandharkame. Instead of following this diet, consult with your trainer. On why I stopped accepting ["I don't have time"](/no-time-is-an-excuse/) as a reason, there is a separate entry. Everyone has a different body structure and growth pattern and also their body responds to diet/workout differently.

## The diet I followed later

Later, Sujit Pandharkame Sir gave me a new diet, handwritten in Marathi on a slip of paper. I followed it alongside my regular meals.

<div data-lb style="max-width:520px">
  <figure class="shot">
    <a href="/images/my-diet-coach-note.webp"><img src="/images/my-diet-coach-note.webp" width="1055" height="1122" loading="lazy" decoding="async" alt="A creased slip of paper with a diet handwritten in Marathi in blue ink, in four parts: morning, before workout, after workout and bedtime" title="The diet in Sujit Pandharkame's handwriting." /></a>
    <figcaption>The diet in Sujit Pandharkame's handwriting.</figcaption>
  </figure>
</div>

Here is what the slip says:

- **Morning:** 20 almonds, 2 bananas, 2 cheese cubes, 2 boiled potatoes, 1 glass of milk with 1 scoop of protein
- **Before workout:** 20 almonds, 1 potato, 2 bananas, 5 dates, a protein shake
- **After workout:** 2 bananas, 20 almonds, 1 potato, 1 glass of protein shake
- **At bedtime:** 10 almonds

I don't recommend this diet to anyone else. At the time, my goal was to gain weight, and every person's body is different.