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  • 8896-Harish Weight-Loss

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    Harish Palani
    2 views5 pages
    The document provides a diet and exercise plan for a 32-year old male patient named Harish who weighs 115kg and has a BMI of 42.8, classified as obese level II. The plan involves a 60-day challenge focused on weight loss through dietary changes and daily workout routines including exercises like jumping jacks, crunches, and pushups performed in sets with rest periods in between. Payment has been made for the 60-day challenge program.

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    Original Title

    8896-HARISH WEIGHT-LOSS

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    The document provides a diet and exercise plan for a 32-year old male patient named Harish who weighs 115kg and has a BMI of 42.8, classified as obese level II. The plan involves a 60-day challenge focused on weight loss through dietary changes and daily workout routines including exercises like jumping jacks, crunches, and pushups performed in sets with rest periods in between. Payment has been made for the 60-day challenge program.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    2 views5 pages

    8896-Harish Weight-Loss

    Uploaded by

    Harish Palani
    The document provides a diet and exercise plan for a 32-year old male patient named Harish who weighs 115kg and has a BMI of 42.8, classified as obese level II. The plan involves a 60-day challenge focused on weight loss through dietary changes and daily workout routines including exercises like jumping jacks, crunches, and pushups performed in sets with rest periods in between. Payment has been made for the 60-day challenge program.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 5

    PATI

    ENTSNAME:HARI
    SH

    Age:
    32/
    M

    Hei
    ght:
    164cm

    Wei
    ght:
    115kg

    I
    deal
    wei
    ght
    :62.
    6kg

    BMI
    :42.
    8kg/
    m^2(
    obeseI
    II
    )

    Fat
    :42.
    5%

    Goal
    s:Wei
    ght
    loss

    Pr
    esenti
    l
    lness:
    Not
    hing

    Pl
    an:
    60Day
    schal
    l
    enge

    Pai
    d:60Day
    schal
    l
    enge

    DI
    ETPLAN:

    Onr
    isi
    ng:

    Dr
    ink150ml
    wat
    er.Af
    ter10mi
    ndr
    ink350ml
    war
    m wat
    erwi
    thpi
    nchofci
    nnamon+hal
    flemon

    Br
    eakf
    ast
    :

    3Ragi/
    Mil
    letr
    oti+t
    omato/
    chi
    ll
    y/gi
    ngerchi
    tney+2eggwhi
    teor120goats
    +7al
    monds/walnut
    s+4gfl
    axseeds+1wholeegg+1eggwhi
    te+1dat
    es+5r
    aisi
    ns

    (
    Egg-
    Boi
    l
    ed/
    Scr
    ambl
    ed/
    Oml
    et)

    (
    Youcanmaker
    agi
    ,
    mil
    l
    etasdosa/
    idl
    y/r
    oti
    /upma

    Mi
    dLunch:

    150ml/raddi
    shsoup/beetr
    ootj
    uice/
    Tomat
    osoup/
    car
    rotj
    uice/
    spi
    nach/
    1whi
    l
    e
    appl
    e/pomegranat
    e/orange

    Lunch:

    100gri
    ce/2quinoadosaoridl
    y/li
    gumedosaori dl
    y+200gboil
    ed
    veg(
    spinach/l
    adyf
    inger
    /beans/
    bit
    terguard/
    snake
    guar
    d/carrot
    /beet
    root/
    drumsti
    ck/cabbage/
    cauli
    fl
    ower/br
    occol
    i)
    /100gchi
    cken/
    fish/
    soy
    a
    chunks

    (Don'
    taddsingl
    edr
    opofoil
    ,i
    fuwanttoconsumeoilt
    akeoli
    veandfl
    axseedoil1or2dr ops.
    Youcanaddanyspicesi
    nurfood.Tomat
    o,oni
    on,
    cumi
    n,tamari
    nd,
    tur
    meri
    c,pepper
    ,chi
    l
    ly,
    ginger
    garl
    icpast
    e)

    Ev
    eni
    ngsnack

    1guava/
    kiwi
    /or
    ange/
    appl
    e+(5wal
    nut
    s/al
    monds/
    50gpeanut
    s/sweet
    cor
    n)+1gr
    eent
    ea/
    black
    coff
    ee

    Di
    nner
    :

    2qui
    noa/baj
    radosa/
    idl
    y+(
    100gv
    eg/
    100gpi
    neappl
    eorpapay
    a/ki
    wi)
    +1eggwhi
    te/
    30g
    l
    enti
    l
    s/30grajma

    *
    #AVOI
    DALLJUNKFOODS,
    AERATEDDRI
    NKS.
    *

    *
    #AVOI
    DCOCONUT,
    OIL,
    SUGAR,
    EXCESSSALT.
    *

    *
    #EVERYMEALSHOULDBECONSUMEDWI
    TH21/
    2-3HRSOFTI
    ME.
    *

    *
    #BREAKFASTSHOULDBECONSUMEDWI
    THI
    N2HOUROFWAKI
    NGUP.
    *

    *
    #SLEEPMUSTBE6TO8HOURS

    *
    #DRI
    NK3-
    4LI
    TRESOFWATEREVERYDAY.
    *

    War
    mupbef
    orewor
    kout
    *

    Neckst
    rech

    Shoul
    derst
    rech

    Tr
    icepsst
    rech

    Wr
    istst
    rech

    St
    andi
    ngquadst
    rech

    Neckr
    otat
    ion

    Ar
    mrot
    ati
    on

    Shoul
    derr
    otat
    ion

    Hi
    prot
    ati
    on
    Ankl
    erot
    ati
    on

    Al
    ter
    nat
    etoet
    ouch

    DoVaj
    rasanawi
    thbr
    eat
    hing1mi
    n(3set
    s)ev
    ery
    day
    ,af
    terwor
    kout

    (
    Monday
    ,Wednesday
    ,Fr
    iday
    )*Dor
    egul
    arwar
    mup*

    Jumpi
    ng-
    40r
    eps×5set
    s

    Hi
    ghknees-
    30r
    eps

    Cr
    unches-
    20r
    eps

    Legr
    aise-
    15r
    eps

    Rev
    ersecr
    unches-
    15r
    eps

    Heel
    touches-
    30sec

    Sci
    ssor
    s-30sec

    Fl
    utt
    erki
    ck-
    30sec

    Al
    l
    4set
    s

    (
    Tuesday
    ,Thur
    sday
    ,Sat
    urday
    )

    Wal
    l
    /begi
    nner
    Pushups-
    4set
    s

    Jumpi
    ng-40×4

    Hi
    ghknees30×4

    Begi
    nnerSquat
    s-15×4

    Begi
    nnerLunges-
    15×4

    Mount
    aincl
    i
    mber
    s20×5

    Legr
    aise15×4

    Si
    del
    egr
    aise-
    15r
    eps

    cr
    unches20×4

    Heal
    touch15×4
    Deadbug45sec×4

    Gl
    udebr
    idge1mi
    n×4

    (
    Cobr
    ast
    rech1mi
    n)

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