Important Info:

Key Details	Description	Notes
Client Name	Indu Venkatesh
Age	30
Gender	F
Current Weight	143
Goal Weight	130
Fitness Level (Advanced, Intermediate, Beginner)	Intermediate
Program Duration	12 weeks
Dietary Restrictions (Veg/Non-Veg, Egg)	Veg
Known Medical Conditions	-
Workout format? (Home or gym)	Home
Program Start Date
Paid

Pre-Program Pictures

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.

Weekly Check-ins

Week	Weight	Body Fat %
1	143	27
2
3
4
5
6
7
8
9
10
11
12

Other information

I will be available for support and chat via WhatsApp on +1 650-505-8305.
I will provide exercise form videos or links if you need help with them.
As part of the diet plan, I will suggest supplements I trust. Taking them is optional.
Once you fill this form, I will send you a 1-week diet and workout plan. Every week post check-in, we can evolve the plan as needed.

Week 1

Start Date: June 10 2024

Weekly Schedule

	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 OR Half plate carbs like rice, some protein and greens	150g Quinoa with any Veggies + 2 whole eggs	Tofu/Paneer Wrap + 2 egg whites OR Half plate carbs like rice, some protein and greens	Chole/Channa Masala with 150g Quinoa + 2 whole eggs + 2 egg whites	Your choice	Your choice
Dinner	2 Chapathi + 1 bowl 80g Paneer 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 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	Black Coffee	Black Coffee	Black Coffee	Black Coffee	Black Coffee
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	1500-1600	1500-1600	1500-1600	1500-1600	1500-1600	1500-1600	1500-1600
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.