2 KG/Week Exercise & Diet Plan DIET Calculations Intake/Day Weekly Intake Swim Calories WALK/Run Run Cycle

Tennis Ab Crunches Week 1 Measurements Unit 2500 Calories 17500 300 CAL/30 mins 500 700 150 230 50 Starting Weight Cal/5 kms-30mins Cal/10 kms-1 hr Cal/5 kms-30 mins Cal/30 mins doubles Cal/10 mins 105 Kgs

an

TIME 5:30 AM 5:45 AM Calories Burnt 6:00 AM Calories Burnt 7:00 AM 7:30 AM Daily Activity Less (500 cal/day) Medium (1000 cal/day) High (1500 cal/day)

Monday Surya Namaskar Cycle (15 mins) 150 Swim (45 mins) 300 AB CRUNCHES (10/20 REPS) Tennis (45 mins) 230

Tuesday Surya Namaskar

Walk/Run (30 mins) 500 AB CRUNCHES (10 REPS) Tennis (45 mins) 230

1000

1000

TIME
5:45 AM 7:00 AM 8:45 AM 10:00 AM 11:00 AM 12:00 PM 1:00 PM

LIQUID
Warm Water SHAKE

Monday
Banana 105 Fruit & Yogurt 200 1 Egg White Omlet 500

Green Tea Green Tea Green Tea ButterMilk/Lemonade 1 Bowl Sprouts & Beans with lemon, salt & pepper with leafy veggies ie. Cabbage, carrots, beet, raddish, Corn, etc + Lemonade 200

3:00 PM 4:00 PM

Green Tea Green Tea Apple/Carrot/Raddish/Beet/Cucumb er/Cabbage/Banana/Boiled Corn etc 95

6:00 PM

Green Tea

8:00 PM

Baked Potatoes & Veggies with chopped tomato & Onion Gravy + 1 bowl of YOGURT 400 Low Fat Warm Milk (without any flavour/sugar) Low Fat Warm Milk (without any flavour/sugar) 100

10:00 PM

1600
Liquid Intake/day Men Women Notes 3 Ltrs 2.2 Ltrs

WEEK 1 (SEPT 2013) Exercise Chart

Wednesday Surya Namaskar Cycle (15 mins) 150 Swim (45 mins) 300 AB CRUNCHES (10 REPS) Tennis (45 mins) 230 Thursday Surya Namaskar Friday Surya Namaskar Cycle (15 mins) 150 Walk/Run (30 mins) Swim (45 mins) 500 300 AB CRUNCHES (20 REPS) AB CRUNCHES (20 REPS) Tennis (45 mins) 230 Tennis (45 mins) 230

1000

1000

1000

Tuesday
1 Coconut Water 46 Fruit & Yogurt 200 OatMeal with Fruit (Banana/Apple,Strawberries, etc) 350

Wednesday
1 Coconut Water 46 Fruit & Yogurt 200 2 Boiled Egg White Sandwich 500

Thursday
Banana 105 Fruit & Yogurt 200 1 Plate Poha with Veggies 200

1 Bowl Moong Dal + Butter Milk 200

Boiled Corn with Gravy 350

Apple Walnut Salad/Watermelon Tomato Salad + Lemonade 250

Apple/Carrot/Raddish/Be Apple/Carrot/Raddish/Beet/Cucumber/ Dry Poha + TEA (1/2 Tea et/Cucumber/Cabbage/B Cabbage/Banana/Boiled Corn etc Spoon Sugar) anana/Boiled Corn etc 95 300 95

Soup (Tomato/Corn/Noodle/Veggie/Clear, etc) + 2 Bread Sticks 350

Daal (2 Vegetable Sabji Bowls)(Rajma/Moong/Tu (Cauliflower, Brinjal, ver/Mug,etc) Bhindi, Tuver,Cabbage) 300 500 Low Fat Warm Milk Low Fat Warm Milk Low Fat Warm Milk (without any (without any (without any flavour/sugar) flavour/sugar) flavour/sugar) 100 100 100

1341
13 cups 9 cups

1796

1450

Saturday Surya Namaskar

Sunday Surya Namaskar Cycle (60 mins) 600

Walk/Run (30 mins) 500 AB CRUNCHES (20 REPS) Tennis (45 mins) 230

Swim (45 mins) 300 AB CRUNCHES (20 REPS)

1000

1000

Total Calories Burnt / Week

Friday
1 Coconut Water 46 Fruit & Yogurt 200 OatMeal with Fruit (Banana/Apple,Strawberries, etc) 350

Saturday
Banana 105 Fruit & Yogurt 200 4 Idlis with Sambhar & Coconut Chutney 200

Corn Kidney Bean Salad + Lemonade 350

4 Idlis with Sambhar & Coconut Chutney + Butter Milk 200

Apple/Carrot/Raddish/Beet/Cucumber/ Apple/Carrot/Raddish/Beet/Cucumber Cabbage/Banana/Boiled Corn etc /Cabbage/Banana/Boiled Corn etc 95 95

Soup (Tomato/Corn/Noodle/Veggie/Clear, etc) + 2 Bread Sticks 350 Low Fat Warm Milk (without any flavour/sugar) 100

Baked Potatoes & Veggies with chopped tomato & Onion Gravy + 1 bowl of YOGURT 400 Low Fat Warm Milk (without any flavour/sugar) 100

1491 1300 TOTAL CALORIE INTAKE/WEEK

Difference

DAILY ROUTINE TOTAL Surya Namaskar Cycle (15 mins) 1050 2700 Cycle (60 mins) Swim (45 mins) Walk/Run (30 mins) AB CRUNCHES

1380

7000

12130 Sunday
Banana 105 Fruit & Yogurt 200 1 Plate Upma with Veggies 200

NOTES:

1 Plate Upma with Veggies + Lemonade 200 Apple/Carrot/Raddish/Beet/ Cucumber/Cabbage/Banana /Boiled Corn etc 95

Kidney Bean Salad or 3 Sprout Cutlets with Veggies 350 Low Fat Warm Milk (without any flavour/sugar) 100

1250

10228
-1902

10 Reps 10 KMPH 10 KMPH in 10 minute Intervals for 2 Minutes i.e Total 6 Reps Dog Paddle 8 Laps, Free Style 8 Laps 1 Min Run every 6 mins i.e 5 Reps 10 REPS & 20 REPS

Fruit Shake without any SUGAR < 1 Teaspoon of SALT+ Seasoning in Entire day Only Olive Oil for Cooking This is a No Wheat No Rice No Sugar Diet Can Shift the plans to available foods but Calorie value should be in the same region