As on Feb 20th 2018

Before Dec 4th 2017 75th Day - 68 kg

91 kg

SS Poornakumar
 WEIGHT LOSS CHART
92 91

89

86
86
WEIGHT, KG

83 82

80
78

77

74 73

71

68
68
0 15 30 45 60 75

DAYS -> SS Poornakumar

 Diet Program
STAGE Non veg Eggetarian Vegetarian

12:12 Please take whatever given in your diet chart

16:8 1pm almond + butter tea almond + butter tea almond

5pm Eggs + cheese Eggs + cheese Butter tea + chese

9pm Nonveg + vegetables or Paneer + vegetables Paneer + vegetables

Paneer + vegetables

Snacks: Amla, Butter Tea, Green Tea

20:4 5pm eggs 4 or 5 + cheese 50 grams Eggs 4 or 5 + cheese 50 grams 100 grams badams + cheese 50 grams

9pm Nonveg 500grams + spinach Paneer 200-300 grams + spinach Paneer 200-300 grams + butter tea ( 50 grams butter) + spinach

Snacks: Amla, Butter Tea, Green Tea, vegetables, raw guava, lemon, coconut, etc.,

23:1 8pm-9pm Nonveg- 750 grams Paneer 200-300 grams + eggs 4 Paneer 200-300 grams + butter tea (using
50 grams butter) + spinach+ cheese 50 grams

Snacks: Amla, Butter Tea, Green Tea, vegetables, raw guava, lemon, coconut, etc.,

SS Poornakumar
 Warrior Diet Program
Stage 1: 12 Hours (Fasting): 12 Hours (Food Intake)
Water empty stomach
Meal 1: 8 am
Meal 2: 1 pm
Meal 3: 8 pm
(you can eat only 12 hrs a day. 8am to 8pm or 9am to 9pm or 10am to 10pm)
Hibiscus tea, Black tea, Lemon tea, spinach, amla, water can be taken any time (24 hrs a day)
ALL OTHER ITEMS like meals, coconut, cheese, vegetables etc., only during those 12 hours.
After following the above diet for few days to a month, once when your hunger gets greatly reduced, go to next
stage……..

SS Poornakumar
 Warrior Diet Program
Stage 2: 16 Hours (Fasting) : 8 Hours (Food)
Water empty stomach
Morning to 1 pm ONLY Water
Meal 1: 1 pm
Meal 2: 4 pm
Meal 3: 9 pm
(you can eat only 8 hrs a day. 1pm to 9pm or 2pm to 10pm)
ALL OTHER ITEMS like black tea/black coffee/hibiscus tea/lemon juice, meals, coconut, cheese,
vegetables etc., only during those 8 hours. you can take all or any of these or can avoid them.
After following the above diet for few days to a month, once when your hunger gets greatly reduced, go
to next stage……..
SS Poornakumar
 Warrior Diet Program
Stage 3: 20 Hours (Fasting) : 4 Hours (Food)
Water empty stomach, only water for 20 hours a day.
Meal 1, Meal 2 & Meal 3 : (1pm to 5pm or 2pm to 6pm)
(you can eat only 4 hrs a day)
You can increase the quantity of non veg (up to 500grams meat + fat) or paneer or butter tea or eggs in these days
ALL OTHER ITEMS like black tea/black coffee/hibiscus tea/lemon juice, meals, coconut, cheese, vegetables etc., only
during those 4 hours. you can take all or any of these or can avoid them
After following the above diet for few days to a month, once when your hunger gets greatly reduced, go to next
stage…..

SS Poornakumar
 Warrior Diet Program
Stage 4: 23 Hours (Fasting) : 1 Hours (Food)
Water empty stomach, only water for 23 hours a day.
Meal 1, Meal 2 & Meal 3 : (1 pm or 2 pm or 6 pm or 8pm) (you can eat only 1 hrs a day)
You can increase the quantity of non veg (500 - 750grams non veg + fat) or paneer in these days.
Almonds to be avoided in this stage.
ALL OTHER ITEMS like black tea/black coffee/hibiscus tea/lemon juice, meals, coconut, cheese, vegetables etc.,
only during those 1 hours. you can take all or any of these or can avoid them.

After doing 23:1 for few weeks, you can skip eating one day per week, means per week you can eat only 6
times (48hrs fasting/week).
In this time, you can have water this is more than enough for 90% people. But when more weight loss is
needed, you can eat only 5 times a week and give 72hrs water and black tea fasting.
Intermittent fasting increases our life span to extra 8 years.
SS Poornakumar
 My Diet Program
Meal 1:
Almonds – 80gms (50 to 60 Nos). Cost – Rs: 50
Meal 2:
Eggs – Boiled/Semi Fried – 4 to 5 Nos. Cost – Rs: 25
Snacks:
Amla, Butter Tea, Green Tea.
Meal 3:
Panner – 250 gm & Vegetable 150 gm or Cost – Rs: 75
Chicken/Mutton/Fish – 250gm – Semi Fry.
Total Cost/Day – Rs: 150
* Coconut oil to be used for Fry (No Deep Fry).
SS Poornakumar
 DEDICATED TO

Mr. KGS
Project Director
BW-UG02 Project Mrs. Poorna Kumar

SS Poornakumar
WORK – LIFE BALANCE
 Some Wonderful Moments after Weight Loss
• Doctor Suggested to go for an ENT Surgery for my Snoring Problem, Now there is no symptoms of Snoring.
• Fare well to My Snoring, My wife sleeps next to me happily without Noise Pollution.
• One of my colleague whom I was working with him for past 1 year had gone on deputation for 4 months & returned back.
He came to me and asked “ where is poorna kumar, is he got transferred?”.
• Feeling like Reincarnated in some others body.
• My Office Chair is comfortably accommodating my body.
• XXL Size changed to XS.
• I confidently tucking in my shirts, my Dressing style got changed. My Dressing Mirror started liking me.
• I buckled by belt 3 times within 3 months.
• The Dresses purchased for Diwali was not fitting on Pongal.
• Now I can tie my Shoe lace Comfortably, before it was a battle.
• while standing I can see my belt buckle in my pants, after 10 years.
• I also found strange psychological phenomena about myself, that I was not found of eating junk foods, instead I was only
having a craze to purchase the junk foods. Which I discovered in my dieting period, I used to purchase junk foods for my
wife and getting satisfied, she has gained 5 kg during my diet period.
• I got ride of my habit of checking my open shirt buttons above my X belly.
• Feeling more Energetic, Confident, Emotionally Strong & Happy.
• Got ride of my Abnormal Sleeping Habit, waking up freshly.
• Confidently & Comfortably able to sit with my legs crossed.

SS Poornakumar