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in
DISCLAIMER

In this Chart I will be presenting my opinions and I do not, in any way, shape or form use, encourage, nor condone the use of an
kind.

"Nothing contained herein is to be construed as Medical Advice. Use of any supplements/drugs and exercise regiment should o
licensed physician. The writer does not claim to be a medical doctor nor does he purport to issue medical advice."

This is ONLY a sample diet plan! The diet plan that suits your need & lifestyle would be very different from th

s/drugs or controlled substances of any

nder the directions and auspices of a

Sample Diet Chart

www.squats.in

Food Item
Upon Waking up
5gm Glutamine
Breakfast (30 minutes Post workput)
Paneer
Butter/Ghee/Coconut oil
Spinach / Fenugreek (not counting Macros & Calories)
Onion - Medium
Lunch
Broccoli
Paneer
Coconut oil/Butter/Ghee.
Onion - Medium
Pre Workout: Have a strong black coffee
Post Workout
Whey
Dinner (1-2 hours before sleep)
Canola/Olive/Butter/ Coconut oil
White Rice(uncooked)
Soya Chunks
Total Macros

*The above mentioned values are approximate and may differ based on the food quality and brand
Herbs and spices you may use: turmeric, cinnamon, ginger, dill, parsley leaves, chili flakes, paprika
*Water needs to be minumim 6-8 liters a day
Drinks: black coffee / black tea / herbal tea / diet drinks / water. No milk, sugar or sugary drinks/m
Green vegetables: basically anything green, broccoli, green beans, asparagus, salads - you can ad

Website link

www.zevic.in

Coupon Code for SQUATS

members
SQUATS
Discount Amount
25%

Quantity

Fats(gms)

Carbs(gms)

Protien(gms)

Calories

75gms
10ml
100 gms
Half

16.5
10
0

2
0
0

14
0
0

212.5
90
0

100 gms
100gms
10ml
Half

0
22
10

10
3
0

4
18
0

56
282
90

2 Scoop

50

260

10ml
100
75

10
0
0

0
34
24

0
7
39

90
164
252
1496.5

72.5

79

132

d on the food quality and brand

sley leaves, chili flakes, paprika, cayenne pepper, coriander, cumin, basil, rosemary, oregano, thyme, cardomom

milk, sugar or sugary drinks/milkshakes etc.

asparagus, salads - you can add vegetables to any meal

Additional Instructions
Vitamin C 1 tab 500mg+1 multivitamin (any) + Liv52 (Himalaya) + Fish oil caps(2)
Have 1 tbsp of Isabgol/psyllium husk with water

Add Apple cider Vinegar 1 spoon

Have BCAA during workout

Add 100gms Spinach/Lettuce/Broccoli
Have 1 tbsp of Isabgol/psyllium husk with water
If you feel hungry any time of the day, eat cheese /paneer, Green veggies

ano, thyme, cardomoms, nettle leaf, phennel seeds, psyllium, bay leaf, fenugreek.

www.squats.in
Supplement
Whey protien

Timing
1 scoops per day

Glutamine(Optional)

5gm upon waking up

BCAA

1 scoop intraworkout

Brands*
Any standard brands for supplements
Six pack nutrition offers special 28% discount for SQUATS members
Website: www.sixpacknutrition.in
Coupon code: WPSP08

Website link
Coupon Code for SQUATS members
Discount Amount

www.zevic.in
SQUATS
25%

Website link
Coupon Code for SQUATS members

www.zevic.in
SQUATS

Brand

Description

Weight

MRP

Zevic

Drops - Zero Calorie Liquid Stevia

15 ml

217

Zevic

White Stevia Sachets

40 gm

110

Zevic

Tablets - Zero Calorie Brown Stevia

100 tablets

145

Zevic

Tablets - Zero Calorie White Stevia

100 tablets

135

Zevic

Leaves - Stevia, 100% Natural

50 gm

150

Zevic

Powder - Stevia White

300 gm

460

Zevic

Powder - Stevia White

200 gm

325

Zevic

Powder - Stevia White

100 gm

180

Description

Introducing the ultimate boon for Health Conscious and Calorie Conscious people, those
suffering from Diabetes and Obesity.
Stevia is a Natural Zero Calorie plant that is sweeter than sugar, rich in antioxidants and
chlorogenic acid required for a healthy body. It is recommended by doctors, nutritionists,
diabetologists and endocrinologists across the world and is highly consumed worldwide,
especially in the USA, Japan and Europe, now also available in India.
A perfect naturally zero calorie substitute to sugar, honey and artificial sweeteners.
Zevic Stevia sweeteners are 100% natural and DO NOT contain chemicals, sucralose, lactose,
dextrose, aspartame, maltodextrin etc. among many other ingredients.

Ingredients
Stevia Extracts, Distilled Water

Stevia extracts, Erythritol

Brown Stevia extracts, Erythritol

Stevia extracts, Erythritol

Handpicked Stevia Leaves
Stevia extracts, Erythritol
Stevia extracts, Erythritol
Stevia extracts, Erythritol

How to use:
Zevic Stevia drops are perfect for usage in juices, shakes, smoothies,
Zevic is a welcome option for health & calorie conscious and diabetic people who
1 drop is equivalent to 1tsp of sugar sweetness
Heat stable up to 220 degree Celsius.

Zevic Stevia Sachet is a compact version of Stevia Powder so that it is easy to c

Zevic Stevia powder is ideal for cooking, baking, adding to tea, coffee or any hot or cold beverages,
Zevic is a welcome option for health & calorie conscious and diabetic people who
1 spoon (provided inside) is equivalent to 1 tsp of sugar s
Heat stable up to 220 degree Celsius.

Contains natural anti oxidants and cholorgenic ac

Perfect replacement of Stevia Leaves
Zevic tablets are ideal in tea, coffee or any hot beverage as a healthy substitute for

Zevic is a welcome option for health conscious and diabetic people who want
1 tablet is equivalent to 1 tsp of sugar sweetness
Heat stable up to 220 degree Celsius.

Zevic tablets are ideal in tea, coffee or any hot beverage as a healthy substitute for
Zevic is a welcome option for health conscious and diabetic people who want
1 tablet is equivalent to 1 tsp of sugar sweetness
Zevic Stevia powder is ideal for cooking, baking, adding toHeat
tea, coffee
hotdegree
or cold Celsius.
beverages,
stable or
up any
to 220
Zevic is a welcome option for health & calorie conscious and diabetic people who
Zevic Stevia Leaves is ideally
used
in greeninside)
tea, tea or coffee. 3-4
leaves
b
1 spoon
(provided
1
tsp
ofshould
sugar s
Zevic Stevia powder is ideal for cooking, baking,
adding
to tea, coffeeisorequivalent
any hot ortocold
beverages,
Heat stable
up toand
220diabetic
degree Celsius
Zevic is a welcome option for health & calorie
conscious
people who

1 spoon (provided inside) is equivalent to 1 tsp of sugar s

Zevic Stevia powder is ideal for cooking, baking, adding to Heat
tea, coffee
hot degree
or cold Celsius
beverages,
stable or
upany
to 220
Zevic is a welcome option for health & calorie conscious and diabetic people who
1 spoon (provided inside) is equivalent to 1 tsp of sugar s
Heat stable up to 220 degree Celsius