Date Body Part

4/20/2018 Rest
4/21/2018 Arms and Back
4/22/2018 Rest
4/23/2018 Legs and Abs
4/24/2018 Rest
4/25/2018 Cardio
4/26/2018 Chest and Shoulders
4/27/2018
4/28/2018
4/29/2018
4/30/2018
5/1/2018
5/2/2018
5/3/2018
5/4/2018
5/5/2018
Arms and Back Cardio Legs and Abs
Barbell Curl Treadmill Barbell squat
Hammer curl Push ups Leg extension
Bicep pushdown Dips Leg Curl
Tricep pushdown Plank
Bench Dips Leg raise
Crunches
Chest and Shoulders
Flat Bench
Incline bench
Side Raise
Front raise
Shoulder press(machine)
Meal - number Time
1 Pre Brekkie
1 Pre Brekkie
1 Pre Brekkie
1 Pre Brekkie
2 Breakfast
2 Breakfast
3 Pre Lunch
3 Pre Lunch
4 Lunch
4 Lunch
4 Lunch
6 Snacking
6 Snacking
6 Snacking
7 Dinner
7 Dinner
7 Dinner
7 Dinner
8 Post Dinner
8 Post Dinner
 DIET TEMPLATE
Food Servings
Milk 1
Eggs 2
Almonds 7
Bananas 2
Paranthas 3
Peanut Butter Sandwiches 2
Groundnut Chikki 4
Almonds 7
Rotis 3
Rice 1
Dal 1
Groundnut Chikki 4
Almonds 7
Bananas 2
Rotis 3
Sabzi 1
Eggs 1
Heinz baked beans 1
Milk 1
Almonds 3
Comments Calories per serving
200ml 250
2 small eggs 54.5
7 almonds 7
2 medium bananas 105
Paneer paranthas 88.3
2 slices of bread with peanut butte 235
4 pieces 37.5
7 almonds 7
With ghee 100
Figure out size of cup 150
Figure out size of cup 293
4 pieces 37.5
7 almonds 7
2 medium bananas 105
With ghee 100
Aloo/Bhindi/Any vegetable 104.7
1 small egg 54.5
79
200ml 250
7
Calories Protein per serving Protein Cost
250 1 1
109 5.50 11
49 0.30 2.1
210 1.29 2.57
265 2.33 7
470 10.00 20
150 2.00 8
49 0.30 2.1
300 1.50 4.5
150 2.00 2
293 13 13
150 2 8
49 0.3 2.1
210 1.29 2.57
300 1.5 4.5
104.7 2 2
54.5 5.5 5.5
79 5 5
250 1 1
21 0.3 0.9
 MASTER FILE
Food Code Food Calories per serving
1 Milk 250
2 Eggs 54.5
3 Almonds 7
4 Bananas 105
5 Paranthas 88.3
6 Peanut Butter Sandwiches 235
7 Groundnut Chikki 37.5
8 Rotis 100
9 Rice 150
10 Dal 293
11 Sausages
12 Heinz baked beans 79
13 Sabzi 104.7
14 Cookies 25
Protein per serving Comments
1.00 200ml
5.50 2 small eggs
0.30 7 almonds
1.29 2 medium bananas
2.33 Paneer paranthas
10.00 2 slices of bread with peanut butter (non toasted)
2.00 4 pieces
1.50 With ghee
2.00 Figure out size of cup
13.00 200 gms

5.00 1 serving is 100 gms in a 415 gms bottle

2.00
0.25 Junk