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Kshitij Roy
Nutrition Consultant
+91 7066510219
kshitij@squats.in
Client Details
Name: Tejas
Gender/Age: Male/26
Height (cm): 5'11"
Weight (kg): 73
Medical Condition None
Goal: Fat loss
DISCLAIMER
I will be there with you throughout your journey but will be grate
timely statistics week by week so we can track progress and m
Consultants Details
Kshitij Roy
Nutrition Consultant
+91 7066510219
kshitij@squats.in
Client Details
Target Calories: 1700
BMR:
TDEE:
Hip:
Waist:
DISCLAIMER
y opinions and I do not, in any way, shape or form use, encourage, nor
y supplements/drugs or controlled substances of any kind.
hout your journey but will be grateful to you if you can provide
ek so we can track progress and make this lifestyle awesome
7/23/2019 GOALS <
Exercise >
Diet
START DATE
DIET & EXERCISE JOURNAL
25.50%
Fat loss
21.20%
END WEIGHT
90 0.9 Current Wt 73
0.8
0.7
DAYS TO LOSE 0.6
Weight loss 0
0.5
#VALUE! 0.4
0.3
Progress 0
0.2
LOSS PER DAY 0.1
0 0
1 2 3 4 5 Row 15
6 7 8 9 10 11
DIET FOR THE WEEK * Update me after 7 days
Quantity
Breakfast
Whey Protein 1
Whole egg 2
Bread slices 2
Butter 6
Lunch
Butter 10
Tomato 40
Onion 20
Chillies 5
Soya Chunks 60
Rice /Aata 60
Curd 100
Snacks
Banana 1
Cucumber 100
Apple 100
Dinner
Butter 10
Tomato 50
Onion 20
Chillies 5
Rajma/chhole/daal 60
Rice/Aata 60
Total
Macro-Nutrients
Quantity Fats Carbs Proteins Calories
Scoop 1 4 25 125
psc 10 0 12 138
psc 1 25 4.5 127
gms 4.8 0 0 43.2
gms 8 0 0 72
gms 0 1.6 0 6.4
gms 0 8 0 32
gms 0 0 0 5
gms 0.6 12 30 173.4
gms 0.6 45 5.4 207
gms 3 4 5 63
medium 0.39 24.95 1.29 108.47
gms 0 3 0 12
gms 0 14 0 56
gms 8 0 0 72
gms 0 2 0 8
gms 0 8 0 32
gms 0 0 0 5
gms 0.6 24 15 161.4
Quantity
Breakfast
Whey 1
Poha/Oats/Sooji 30
Onion 10
Butter 5
Whole egg 2
Lunch
Butter 10
Tomato 50
Onion 20
Chillies 5
Paneer 100
Rice 40
Curd 100
Snacks
Banana 1
Cucumber 100
Apple 100
Whey 1
Dinner
Butter 10
Tomato 50
Onion 20
Chillies 5
Chhole/Raajma/daal 40
Aata 40
Total
Macro-Nutrients
Quantity Fats Carbs Proteins Calories
Scoop 1 4 25 125
psc 10 0 12 138
gms 8 0 0 72
gms 0 2 0 8
gms 0 8 0 32
gms 0 0 0 5
gms 20 1 18 256
gms 0.4 30 3.6 138
gms 3 4 5 63
medium 0.39 24.95 1.29 108.47
gms 0 3 0 12
gms 0 14 0 56
Scoop 1 4 25 125
gms 8 0 0 72
gms 0 2 0 8
gms 0 8 0 32
gms 0 0 0 5
gms 0.44 16 10 107.96
Replaceme
Instead of Paneer you can add fish same quantity but add 5 gm extra o
Paneer 25gm=25 gm cheeese=1 whole egg
Suggestio
You can use onion/garlic/lemon/ginger but one per day. Only for food pr
*The above mentioned values are approximate and may differ based on
cumin, basil, rosemary, oregano, thyme, cardomoms, nettle leaf, phenn
*Water needs to be minimum 6-8 liters a day
Drinks: black coffee / black tea / herbal tea / water.
Green vegetables: basically anything green, broccoli, green beans, asp
meal
Replacements
Suggestions
ording to you.
roccoli, green beans, asparagus, salads,cucumber - you can add vegetables to any
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