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

It will be your responsibility to check in with your progress statistics and pictures

Terms

This is to establish a good communication protocol between us so that I am able to help you to the best of my ability.

Check-Ins
1. These are important to keep the information flowing between us. If you haven't already sent your check ins, please do s
plateaus and keep you progressing. If I have already mentioned a day/ date to you, do check in on that date.

2. Your program plans will have a note about the duration of the plan and also a check in date for you. Please send your up
3. In my experience, when clients don’t check in on time is because they did not follow the program for 1 or 2 days and ar
worst thing you can do is not keep me informed. We are humans, and none of us are perfect. But under any circumstance
communicating! Whatever happens, we will try to repair the damage :)

Contact
4. I understand and expect you to have a hundred doubts when I get you started on a new plan or update your plan. I nee
email and if I don’t reply in 24 hours(in 90% of the cases I will) then remind me over whatsapp to check for your mail. I p
you my undivided time and attention to your questions and problems. If you do this, I will be able to give you detailed rep
I avoid).

5. Similarly, drop me a message in advance if you want to discuss something over a call. This way I can put everything as
call.

Until then, keep the questions coming and stay strong!

Coach details:
Dilip Kumar Karanam
dilip@squats.in
Ph No:7989875305
stics. DO NOT MISS OUT ON THAT! You need to send me your progress and check-ins at
Name - Lakshmi Pratyusha
Age - 31
Weight-100 kg

1450 cal
Food Item Quantity Fats(gms) Carbs(gms) Protien(gms)
Upon Waking up
Drink 1 glass lukewarm water+lemon in it (no sugar) 1 cup 0 0 0
Breakfast
Paneer(Measure Before cooking) 75 grams 15 0 14
Almonds 10 6 3 3
Lunch
Paneer(Measure Before cooking) 100gms 20 0 19
Curd 200gms 6 8 14
Onions & Tomatos 100gms 0 9 0.2
Ghee/Butter/coconut oil 10ml 10 0 0
Any green leafy vegetable 100gms 0 0 0
Pre workout
Black Coffee 1 cup 0 0 0
Post Workout
Whey Protein 1 Scoop 1 3 24
Dinner (1-2 hours before sleep)
Ghee/Butter/Coconut oil 15ml 15 0 0
Soya Chunks(Measure Before cooking) 40gms 0 13 21
Rice (measure uncooked) 80gms 0.1 64 3
Any green leafy vegetable 200gms 0 0 0
Total Macros 73.1 100 98.2
Calories Additional Instructions

191 25 grams paneer = 25 grams cheese = 1 Whole egg

78 Multivitamin  + Fish Oil Capsules- Post breakfast

256 1 - 2 lemons with salt pepper are allowed (lemonades) per day
142 Add apple cider vingar
36.8
90
0 All the meals can be shuffled as per convenience, do not exceed quantities.

117

135
136
268.9 To be had at night
0 2 fishoil capsules post workout
1450.7 If you feel hungry any time of the day, eat green veggies
 Additional instructions

Drink 4-5 litres water daily, without fail - NO COMPROMISE ON THIS

Take isabgol 10 gm daily with water or however you like (For digestion and to avoid constipation)

Upon Waking Up

After Break Fast

After Dinner

Before sleep(optional)
Lemon and luke warm water

1 Multi vitamin tablet

2 Fish oil capsules

2 Fish oil capsules

1 table spoon isabgol

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

Coupon Code for SQUATS members SQUATS

 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, mocktails/cocktails etc.
Zevic is a welcome option for health & calorie conscious and diabetic people who want to ingest natural ingr
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 carry to work/ while travellin
Zevic Stevia powder is ideal for cooking, baking, adding to tea, coffee or any hot or cold beverages, food items, desserts, baked
Zevic is a welcome option for health & calorie conscious and diabetic people who want to ingest natural ing
1 spoon (provided inside) is equivalent to 1 tsp of sugar sweetness.
Heat stable up to 220 degree Celsius.

Contains natural anti oxidants and cholorgenic acid

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

Zevic is a welcome option for health conscious and diabetic people who want to ingest natural ingredie
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 sugar, honey or artificial sw
Zevic is a welcome option for health conscious and diabetic people who want to ingest natural ingredie
1 tablet is equivalent to 1 tsp of sugar sweetness.
Heat stable up to 220 degree Celsius.
Zevic Stevia powder is ideal for cooking, baking, adding to tea, coffee or any hot or cold beverages, food items, desserts, baked
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1 spoon (provided inside) is equivalent to 1 tsp of sugar sweetness.
Heat stable up to 220 degree Celsius