Yourfitnesscoach.

in
@yourfitnesscoach.in
Yourfitnesscoach.in@gmail.com
s

TRANSFORMATION PLAN
NAME- NIKHIL TEE- 3495 KCAL
GOAL – FAT LOSS
START FAT% - 32.36%(by US Navy Method)

NOTE:
1. Drink Water according to your thirst, check your pee
color if it’s on the yellowish side, drink more water.

2. Sleep 7-8 hours per day.

3. You have to measure all the ingredients Raw except

Roti/Rice and Lentils/Legumes/Pulses.

4. You can have 0 calories drinks such as diet coke,

blackcoffee or green tea.

CLIENT CONSENT
✓ I understand that YOURFITNESSCOACH.IN does not dispense medical advice nor
prescribe treatment. Rather, He provides education to enhance my knowledge of health as it
relates to foods, dietary supplements, and behaviors associated with eating. While nutritional
and botanical support can be an important compliment to my medical care, I understand
nutrition counseling is not a substitute for the diagnosis, treatment, or care of disease by a
medical provider.
✓ If the Client is under the care of a health care professional or currently uses prescription
medications, the Client should discuss any dietary changes or potential dietary supplements
use with his or her doctor, and should not discontinue any prescription medications without
first consulting his or her doctor

✓ The Client acknowledges that the care that they receive during their health coaching
sessions is separate from the care that they receive from any medical facility in that the
nutrition coaching sessions are in no way intended to be construed as medical advice or care.
The Client should continue regular medical supervision and care by their primary care
physician.

✓ The Client acknowledges that the Client takes full responsibility for the Client’s life and
well-being, as well as the lives and well-being of the Client’s family and children (where
applicable), and all decisions made during and after the duration of the client’s wellness
sessions

✓ The Client expressly assumes the risks of nutrition coaching sessions, including the risks
of trying new foods, and the risks inherent in making lifestyle changes.

✓ The Client releases YOURFITNESSCOACH.IN from any and all liability, damages,
causes of action, allegations, suits, sums of money, claims and demands whatsoever, in law
or equity, which the Client ever had, now has or will have in the future against the Coach,
arising from the Client’s past or future participation in, or otherwise with respect
to, the nutrition sessions.

✓ Payments are due at the time of service and there are no refunds for payments made BY
YOURFITNESSCOACH.IN .

✓ The Transformation Plan is solely for the clients use, circulation or commercial use of our
plans is illegal and is punishable under Section 63 & Indian Copyright Act of 1957.

✓ The transformation plan is a time based subscription, the subscription begins 2 days after
the plan has been delivered to the client. The subscription cannot be freezed under any
circumstances and there are no refunds.
 NUTRITION PLAN
PRE-WORKOUT – adjust it according to your workout time
- 1 cup black coffee(Optional)

POST-WORKOUT - adjust it according to your workout time

- 30 gms Whey Protein or 7 egg whites

Meal-1 (Breakfast)
- 50 gms Oats/Poha/Upma/Daliya/Cornflakes/100 gms
Bread /45 gms Quinoa/100 gms idli Batter/80 gms Dosa
Batter or 50 gms Wheat flour(For Paratha)/50 gms Rava
- 200 ml milk or 340 ml low fat milk(can be used for tea/coffee or use
normally) or 200 gms Curd
- 25 gms whey protein
- 60 calories from fruits – use food list
- 15 gms Nuts(Almonds,peanuts,walnuts)
- 2000 IU Vitamin D3 + 1 serving multivitamin

Meal -2(Lunch)
- 70 gms wheat Chappati or 170 gms Rice(After cooking) or
whole wheat Bread(100 gms)or 100 gms Idli or 80 gms Dosa
or 50 gms Wheat Noodles/Pasta or 45 gms Quinoa
- 80 gms Paneer or 70 gms Cheese or 80 gms(raw weight)
Lentils/Legumes/pulses
- 60 calories from Vegetables – Use Food List(try consuming
Green Vegetables atleast 3 times a week)
- 150 gms Curd
- 600 mg KSM 66 Ashwagandha(Truebasics)
 Meal -3(Evening Snack)
- 60 calories from fruits – use food list

Meal -4(Dinner)
- 70 gms wheat Chappati or 170 gms Rice(After cooking) or
whole wheat Bread(100 gms)or 100 gms Idli or 80 gms Dosa
or 50 gms Wheat Noodles/Pasta or 45 gms Quinoa
- 80 gms Paneer or 70 gms Cheese or 80 gms(raw weight)
Lentils/Legumes/pulses
- 60 calories from Vegetables – Use Food List
- 1000 mg EPA+DHA from Vegan Omega-3 Supplement
- 1 serving L-Taurine

You can switch Meal-2 and Meal -4 if you want

Ghee+cooking oil +butter=30 gms.

Below are Approximate Values:

CALORIES 2300 Kcal

PROTEIN 125 GMS
CARBS 233 GMS
FATS 87 GMS
FIBER 32 GMS