GUIDELINES

:

There are four aspects to your plan that will help you succeed. These are
in order of importance, for most:
1. Diet
2. Weight Training
3. Sleep
4. Managing stress
5. Cardio as needed


What we are looking to do is lose fat while maintaining or even growing
muscle. How do we do this:
1. Weight Train
2. Get a sufficient amount of protein and nutrients
3. Get sufficient sleep
4. Cardio can be added when needed and is individual to mainly help
speed the calorie burn process

TRAINING

With this plan we want to progress every week or so in weight, sets,
reps, etc.
Progressing a little each week with any of those
variables is our goal during this period and then we switch up your
program. This is called progressive overload.

DIET
The diet plan is just a sample. It does have the amounts of food and
calories and macros that I want you to get close to everyday and/or on
average over the week.

I also have a list of substitution foods to select
from.

100g chicken = 1 scoop of whey/6 egg whites/100g fish/100g prawns
30g rice = 30g oats/30g poha/30g dalia/100g potato/1 slice bread/30g wheat flour/100g dosa
or idly batter
7 almonds = 5 cashew nuts/4 walnuts/10 peanuts
1 cheese slice = 7 almonds
25g of paneer = 1 whole egg/1 slice of cheese/7 almonds

ADDITIONAL INFORMATION
1. 10ml of ACV in warm water first thing in the morning is recommended but not a must
 2. multivitamin and fish oil is also recommended, not a compulsion. It is important to get a
mix of all the vitamins and minerals on a regular basis, sometimes on a diet we tend to
get less of a few and supplements often help us complete our needs
3. minimum of 3 liters of water. 4-5 Liters is great. You can count water added to food as
well
4. green tea and black coffee is completely ok
5. Everything except for water, salt, herbs, spices, diet drinks must be taken into accounts.
6. Sauces and dressings are super high in calories, so they must be avoided.
7. Incase of constipation, use 1-2 tb spoon of isabgol mixed with warm water
8. Incase of headaches when you start the diet you can have lime water mixed with some
salt and sweetener
9. Avoid sugar. Instead use sweetener which is zero calories or Stevia
10. Honey n jiggery contain sugar, so do not use as a replacement

LIST OF VEGGIES :

1. Asparagus
2. Aubergine/brinjal/egg plant
3. Mushroom
4. Broccoli
5. Cauliflower
6. All green leafy veggies
7. Carrots
8. Radish
9. Zucchini
10. Cucumbers
11. Tomatoes
12. Onions
13. Beans
14. Bottle gourd
15. Bitter gourd
16. Ladies finger/okra
17. Lettuce
18. Spinach
19. Sprouts
20. Cabbage
Avoid peas, corn, beetroots and potatoes as they are much higher in calories