| Key Details | Description | Notes |
|---|---|---|
| Client Name | Ganesh | |
| Age | 25 | |
| Gender | Male | |
| Current Weight | 237lbs | |
| Goal Weight | 175lbs | |
| Fitness Level (Advanced, Intermediate, Beginner) | Beginner | |
| Program Duration | 12 weeks | |
| Dietary Restrictions (Veg/Non-Veg, Egg) | Non veg, chicken, eggs | |
| Known Medical Conditions | Cholesterol | |
| Workout format? (Home or gym) | home | |
| Program Start Date | 06/17/2024 | |
| Paid | Paid |
If you’re comfortable, you can share your pictures that can help with analyzing your body transformation week over week and at the end of the program.
add here
If you’re not comfortable, you can take pictures and refer back to them for comparison. Taking pictures every week is an absolute must to compare your progress.
| Week | Weight | Body Fat % | Comments |
|---|---|---|---|
| 1 | 237 | 39 | |
| 2 | |||
| 3 | |||
| 4 |
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| Breakfast (consistency breeds discipline breeds results) | Protein Smoothie (Recipe below) OR Oats Bowl | Protein Smoothie OR Oats Bowl | Protein Smoothie OR Oats Bowl | Protein Smoothie OR Oats Bowl | Protein Smoothie OR Oats Bowl | Protein Smoothie OR Oats Bowl | Protein Smoothie OR Oats Bowl |
| Lunch | 150g Quinoa with any Veggies + 2 whole eggs | Tofu/Paneer Wrap + 2 whole eggs | 150g Quinoa with any Veggies + 2 whole eggs | Tofu/Paneer Wrap + 2 egg whites | Chole/Channa Masala with 150g Quinoa + 2 whole eggs + 2 egg whites | Your choice | Your choice |
| Dinner | 2 Chapathi + 1 bowl 80g Paneer/Chicken Breast Tikka Masala (with no butter or ghee) Use Olive Oil | 2 Chapathi with 1 bowl Paneer/Tofu Burjee / 80-100g | Quinoa upma + Paneer Burjee / 80-100g | Chapathi + 1 bowl Paneer/Chicken Breast Tikka Masala (with no butter or ghee) Use Olive Oil | / Chapathi with 1 bowl Paneer/Tofu Burjee | Your choice | Your choice |
| Snacks | 150g non fat greek yogurt with nuts and berries | 150g non fat greek yogurt with nuts and berries | 150g non fat greek yogurt with nuts and berries | 150g non fat greets yogurt with nuts and berries | 150g non fat greets yogurt with nuts and berries | - | - |
| Pre-Workout | 1 Rice Cake | Black Coffee with Almond Milk | Boiled Sweet Potato with Salt/Pepper | Rice Krispies or Rice Cakes | Peanut Butter Toast | ||
| Post-Workout | 1 slice of Ezekiel bread + light spread of unsweetened peanut butter | 1 slice of Ezekiel bread + light spread of unsweetened peanut butter | 1 slice of Ezekiel bread + light spread of unsweetened peanut butter | 1 slice of Ezekiel bread + light spread of unsweetened peanut butter | 1 slice of Ezekiel bread + light spread of unsweetened peanut butter | ||
| Total Calories | 1700-1800 | 1700-1800 | 1700-1800 | 1700-1800 | 1700-1800 | Make sure it is less than 2000 | make sure its less 2000 |
| Protein | 80-100g | 80-100g | 80-100g | 80-100g | 80-100g | 80-100g |
*Macros are approximate estimates and it depends on the quality/quantity of food you consume.