Important Info:

Key Details	Description	Notes
Client Name	Suchithra
Age	29
Gender	Female
Current Weight	74
Goal Weight	60
Fitness Level (Advanced, Intermediate, Beginner)	Beginner
Program Duration	12 weeks
Dietary Restrictions (Veg/Non-Veg, Egg)	Vegetarian for religious reasons for the next 8 weeks, otherwise nonvegetarian
Known Medical Conditions	PCOD
Workout format? (Home or gym)	Accessibility to Both but prefer home
Program Start Date	10/6/2024

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 %	Comments
1	73.05	32.7	Beginner to strength training
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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	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	Quinoa upma + Paneer Burjee	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	Rice Krispies or Rice Cakes + Dates, Honey	Boiled Sweet Potato with Salt/Pepper+ Dates, Honey	Boiled Sweet Potato with Salt/Pepper+ Dates, Honey	Rice Krispies or Rice Cakes+ Dates, Honey	Peanut Butter Toast+ Dates, Honey
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