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Your BMR is 1768 !

BMR
Basal Metabolic Rate (BMR) is the amount of energy needed by the body to support its basic functions while the body is at
rest or in a stress free environment!

Your daily needs

Calories
2033kcal

Protein
152g

Protein
Protein is a kind of micronutrient required for building muscle mass in body. It is mostly found in animal products, nuts and
legumes.

Carbs
152g

Carbs
Carbs are basically sugar that breaks down inside the body to form glucose, which acts as a primary source of energy for
brain, muscle and other bodily cells.

Fat
33.9g

Fat
Human body needs small amounts of good fats in order to maintain its function and also prevent the chances of diseases.

Vitamins & Minerals


Balanced

Vitamins & Minerals


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Vitamins and minerals are important for bolstering the immune system. They also convert food into energy and repair
cellular damage in the body.
Your health report card has been generated
On the basis of the responses you have shared, we have calculated your health report card. To begin your journey for
healthy living we have summarised your daily supplementation requirement with recommended diet and workout plan.
Product Recommendation
Diet Chart
Workout Plan

Fitness Combo
For achieving your tness goal you need to include the below shared tness combo in your daily diet and workout
plan, a sample of which has also been prepared for you.
Quick view
Proteins
Proteins- 1 scoop post workout and 1 scoop post meal (ensuring gap of 5 hours)

MuscleBlaze Whey Isolate, 4.4 lb Chocolate


Rs. 5,699 25% off Rs. 7,599
Earn HK Cash Rs.114
(414 reviews)
Quick view
Vitamins & Minerals
Vitamins & Minerals- 1 tablet post breakfast and 1 post dinner

Amway Nutrilite Daily, Unavoured 120 tablet(s)


Rs. 1,846 17% off Rs. 2,229
(7 reviews)
Quick view
Fat Burner
Fat Burner- 15 minutes before workout and 15 minutes before lunch
HealthKart Garcinia Cambogia (60% HCA), 60 capsules
Rs. 974 25% off Rs. 1,299
(34 reviews)
Quick view
Fatty Acid
Fatty Acid- 1 tablet post breakfast and 1 post dinner

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INLIFE Fish Oil, 60 capsules


Rs. 519 20% off Rs. 649
(4 reviews)
Buy all for Rs. 9038 Rs. 11776
BUY FITNESS COMBO

Buy Fitness Combo

MuscleBlaze Whey Isolate, 4.4 lb Chocolate


Rs. 5699 Rs. 7599 | (25% Off)
Flavour
Chocolate
Weight
4.4 lb

Amway Nutrilite Daily, Unavoured 120 tablet(s)


Rs. 1846 Rs. 2229 | (17% Off)
Flavour
Unavoured
Quantity
120 tablet(s)
HealthKart Garcinia Cambogia (60% HCA), 60 capsules
Rs. 974 Rs. 1299 | (25% Off)
Weight
60 capsules

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INLIFE Fish Oil, 60 capsules


Rs. 519 Rs. 649 | (20% Off)
Quantity
60 capsules
Buy all for Rs. 9038 Rs. 11776
BUY FITNESS COMBO
How to Consume

Create your own combo


Proteins
Whey protein isolate is a dietary supplement made after separating the components from milk. Whey Isolate
contains 90% protein and has roughly 0.5 % of lactose and milk fat. It is mostly benecial for those who are lactose
intolerant and nd difculty in digesting lactose found in regular whey protein.
How to consume- 1 scoop post workout and 1 scoop post meal (ensuring gap of 5 hours)

Vitamins & Minerals


Any pill or tablet providing all the essential vitamins and minerals for body is referred to as Multivitamin. However,
not all minerals and vitamins are present in all multivitamin tablets, but majority of essential vitamins and minerals
can be found in that pill or tablet in varying dosages. They are taken to cover all the bases for essential vitamins and
minerals supplementation requirements.
How to consume- 1 tablet post breakfast and 1 post dinner

Fat Burner
Garcinia is a tropical fruit with hydroxycitric acid, or HCA as an active ingredient, which is used in making an
effective natural weight loss supplement. Garcinia weight loss supplements helps in controlling your appetite and
blocks your body's ability to make fat, thus resulting in healthy weight loss.
How to consume- 15 minutes before workout and 15 minutes before lunch

Fatty Acid
Fish Oil is an excellent source of Omega-3 fatty acids, which are found in abundance in mackerel, herring, tuna,
salmon, cod liver, whale blubber, and seal blubber shes. Two of the most important omega-3 fatty acids present in
sh oil are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are good for lowering blood
pressure, controlling cholesterol, preventing heart diseases, blood clotting, kidney problems and several other health
conditions.
How to consume- 1 tablet post breakfast and 1 post dinner

Diet Plan
On the basis of your health report card, a one day sample diet plan has been generated for you. To get a detailed
and personalized diet plan subscribe to our consult service.

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Early
6:00-6:15
Morning
After 15 - 20
minutes
Break
9:00 - 10:00
Fast
Mid
11:00
morning
Lunch
13:00 - 14:00
Mid
16:00
Afternoon
Evening 17:30 - 18:30
Pre6:30-6:35
workout
Post
8:00-8:15
work out

Wheatgrass shot (1 glass) AND soaked almonds(5 no) AND 1 sh oil capsule
1 scoop whey with water
Oats upma (1 cup, add carrots, cabbage,beans cooked in 1 tsp olive oil)
1 cup green tea AND 1 Apple
2 chapati's of gluten free atta+ sabzi and green salad
1 glass herbal juice (in lukewarm water) + 1 bowl red poha ( add carrots,
cabbage,beans cooked in 1 tsp olive oil)
1 st trail mix nuts(10 almonds, 10 walnuts, 1 tsp pumpkim seeds)
1 Apple + espresso
1 whey scoop with water
Apple cider vineger(1 tsp) in luke warm water( 1glass) half an before dinner
AND 1 bowl tomato/karela soup

Dinner

19:30 - 20:30

Postdinner

21:00-21:30 1 glass triphala water (add 1tsp powder in 1 glass lukewarm water)

EMAIL ME DIET PLAN

Workout Plan
On the basis of your tness goal and workout frequency, a one day workout plan has been generated for you. To get
a detailed and personalized workout plan subscribe to our consult service.
Add below exercise in your workout

Dead Lift
Barbell Rowing
Lat Pull Down
T Bar
Wide Grip Chin Ups
Burpees
Crunches
Sprint
Cycling
Moderate intensity and High load Cardio ( Treadmill walk with weights in your
hands)

4 Sets of 15
Reps
4 Sets of 15
Reps
4 Sets of 15
Reps
4 Sets of 15
Reps
4 Sets of 8 Reps
Sets of 20 Reps
4 Sets of 20
Reps
1 min
Sets of 1 min
15-20 mins

EMAIL ME WORKOUT PLAN

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