Important Info:

Key Details	Description	Notes
Client Name	Rohan Ahire
Age	36
Gender	Male
Current Weight	146 lbs	Fluctuates between 144 to 147
Goal Weight		Weight is fine. Need to replace fat with muscle.
Fitness Level (Advanced, Intermediate, Beginner)		Beginner. I have been exercising since teenage, but was never able to take my fitness to next level.
Program Duration	12 weeks
Dietary Restrictions (Veg/Non-Veg, Egg)		Veg, but I can eat eggs.
Known Medical Conditions		High Cholesterol, on medication. But doctor says its genetic and not because of food intake.
Workout format? (Home or gym)		Mostly home, but gym is available in apartment complex, but not able to find time to go to the gym. Dumbbells only
Program Start Date	6/12/2024
Paid	yes

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	144.8	17.5
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 and 2

Start Date: June 12 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	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 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	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