BODYPROCOACH

Nutritional Plan

IF(Intermittent Fasting) window :- 16 hours (ideally 07:00pm to 12:00pm), Open window to have meal :- 12:00pm
Link to Intermittent Fasting
to 07:00 pm

As soon as you wake up 1 glass of lukewarm water with 1/2 tablespoon Apple cider vinegar

Meal Options Meal Suggested Link 1

15 minutes prior to Apple cider vinegar (1 tbsp) + 1 teaspoon physllium husk in

12pm meal. water like a shot

Avacado coconut smoothie ( Avacado 30gms) (Coconut milk

Option 1 https://www.youtube.com/watch?v=IxBKknDv24o&feature=youtu.b
30ml) ( water 1 cup)

Meal 1 | 12:00pm Blueberry smoothie ( Unsweetened Almond milk 30ml) (One

Option 2 https://www.youtube.com/watch?v=RxA9nVD8MKg&feature=youtu
cup ice)(blueberries 50gm)(1 tbsp mct oil)

Keto Cinnamon Almond Butter Breakfast Smoothie (almond

Option 3 https://youtu.be/vPtg3b8Pd5A
butter 1 teaspoon)

Option 1 Unived Collagen | Green Tea (1 Mug) + 5 Soaked Almonds https://amzn.to/41N1nWt

Meal 2 | 03:00pm
Meal 2 | 03:00pm Option 2 Unived Collagen | Green Tea (1 Mug) + 5 Walnuts https://amzn.to/41N1nWt

Option 3 Unived Collagen | Green Tea (1 Mug) + 5 Macadamia Nuts https://amzn.to/41N1nWt

15 minutes prior to Apple cider vinegar (1 tbsp) + 1 teaspoon physllium husk in

6pm meal. water like a shot

Option 1 Air Fryer Broccolli (50 grams) + tofu jeera masala ( 50 gms) https://youtu.be/UFLL3zUniPI

Meal 3| 06:00pm Option 2 Tofu Bhurji (Tofu 65 grams) + 1 cucumber https://www.youtube.com/watch?v=hSQ_EVJtbFM

Broccoli Seekh Kebab (75gms) + Vegan Green Chutney (2

Option 3 https://www.youtube.com/watch?v=A9_ek4dRdlg&t=7s
tbsp)

01. Time that we have mentioned in the meal plan or for the workout is based on Indian time and best time to wokrout based on good release of hormones, but it is fullly up to you how do

02. In this routine we have given you one routine of cardio and one routine of weight training which is best to show results, but based on your travel or commitments if you cant meet time

03. Vit D3(Liquid shots - 1, On monday),

04. In the meal name if we have mentioned "Keto or Weight loss" in the name of video, but this meal plan still suits your personalised plan.

05. Supplements are enhancers to get you better results, but it is fully your personal choice is to use them or not

06. Weighing the food items always gives a clarity as in how much are you consuming and its response, so highly encourage you to measure your meal item or food item.
07. If you are given options in meal plan :- You can pick and choose the suitable one for your meal

08. Replacing the meals :- Yes, you can replace the meal from any given meal options. For eg :- Meal no 2 can be consumed instead of meal 3 and visa versa, This goes except pre and post w

09.You can Cheat once in 15 days : Protocol - Observe a 20 hours fast before and after cheat and Open Window is only 4 hours in Between where meal 1 can be choosed from the cheat mea

10. Alcohol consumption :- Jin 100 grams has 264 calories, you can consume maximum up to 200 grams in 15 days
11. For Products you can go through the link provided:- http://www.amazon.in/shop/_praveen_nair

12. When you are following Intermittent fasting you can consume :- Green tea | Black coffe | Black tea | Apple cider vinegar

13. Calories consumption (Meals) for best fat loss results :- Men - 1000 to 1200 cal | Women - 500 to 700 cal

14. Do ketosis test every monday or in 15 days and share results: https://amzn.to/37lahTR

15. Post workout :- Protein shake (Hydro whey or Isolate) 2 scoops, Creatine monohydrate or HCL (2 scoops) (Day intake), Glutamine (2 scoops) (Day instake) | The same goes post cardio

16. Collagen - Once a day with hot water with any meal or between the meals https://www.injawellness.com/product/inja-fit-collagen-double-rich

17. You may want to know more about what alcohol you can consume https://blog.bodyprocoach.com/how-alcohol-affects-fat-loss-fitness/

More FAQ :- Please visit bodyprocoach.com check in the section FAQ and if you still dont find the answer please write to us coaching@bodyprocoach.com and we will revert wihtin 48 hou

Best Regards - Plan Production Team BodyProCoach With Praveen & Maahek Nair
PROCOACH

ional Plan

https://www.youtube.com/watch?v=tzh1x8Pzk04

Link 2 Vitamins Vitamins (Link)

- Calcium, Magnesium, Zinc(1) https://www.amazon.in/HealthKart-Calcium-

Vit C - 500 mg (Consume in water) https://amzn.to/3iW46Zh

 - Vit C - 500 mg (Consume in water) https://amzn.to/3iW46Zh

https://www.youtube.com/watch?v=VwQb4TL3kV0

- Vit B 12 (1) https://amzn.to/3oPNc2l

https://youtu.be/vQNpIeSH2OM

it is fullly up to you how do you want to use the time slots of workout based on lifestyle and nature of commitments.

ments if you cant meet time for two workouts, then you can complete in one workout which consisit of weight training first and followed by cardio

ood item.
his goes except pre and post wokrout meals.

choosed from the cheat meal sheet.

nair

https://youtu.be/yT3d--jGQ5Y

| The same goes post cardio and in case you have an off day then you can consume protein shake with other supplements 30 mins before your first meal

nja-fit-collagen-double-rich-chocolate-flavour/

ohol-affects-fat-loss-fitness/

we will revert wihtin 48 hours