ABOUT ME

FOR GENDER CONTACT COACH

Rassal Shaji 26 Male Ninny Sunny

WT ( kg )
90
HT ( cm )
182
BMI
27.17

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 GOALS

FOR GENDER CONTACT COACH

Rassal Shaji 26 Male Ninny Sunny

GOAL METRIC CURRENT TARGET

Weight Loss Waist-Hip Ratio 90 2

TOP INTERVENTIONS

Take frequent meals (in every 2 hours small meals)

Mindful eating is important - chew food taking time and enjoy what you eat
15 minutes prior lunch and dinner take flax seed water
Increase the intake of vegetable and fruits
Minimise the consumption of fried items and say a big no to outside food.

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 LIFESTYLE PLAN

FOR GENDER CONTACT COACH

Rassal Shaji 26 Male Ninny Sunny

Drink at least 8-10 glasses of water, other healthier options could be unsweetened lime water,
tender coconut water & thin buttermilk.

Get Proper Sleep

No Outside Food

Take Food At Correct Time

Do Exercise In The Morning

No Fried Items

No Direct Sweet

No Oily Food

No Deep Fried Products

DIET THEME
Moderate protein Low carb, Low fat, High fibre diet

Weightloss Muscle Building Diet

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 DIET PLAN

FOR GENDER CONTACT COACH

Rassal Shaji 26 Male Ninny Sunny

06:00 AM
PRE BREAKFAST

Theme 1 100% Beverages

1
1 glass Cucumber Lemon Honey Mint Turmeric Ginger Detox Drink

06:30 AM
PRE WORKOUT

Theme 1 100% Fruits

1 1 piece Banana/apple/pappaya

08:00 AM
POST WORKOUT

Theme 1 100% Beverages

1
1 glass Whey Isolate

2 1 katori Green Gram Sprouts

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 DIET PLAN

FOR GENDER CONTACT COACH

Rassal Shaji 26 Male Ninny Sunny

3 2 piece Boiled Egg Whites

08:30 AM
BREAKFAST

Theme 1 30% Whole Grains 30% Vegetables 20% Lentils/Pulses/Legumes

20% Milk Products

1 2 piece Appam 5 piece Cucumber 1 katori Egg White Roast

1 cup Skimmed Milk Tea

2 5 piece Cucumber 3 piece Idiyappam 1 katori Kadala Curry

1 cup Skimmed Milk Tea

3 5 piece Cucumber 1 katori Peas Curry 1 cup Skimmed Milk Tea

1 bowl Vegetable Upma

4 5 piece Cucumber 1 katori Palak Paneer 2 piece Paratha

1 cup Tea

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 DIET PLAN

FOR GENDER CONTACT COACH

Rassal Shaji 26 Male Ninny Sunny

5 3 piece Idly 3 tablespoon Pudina Chutney 1 glass Skimmed Milk Tea

1 bowl Vegetable Salad

11:00 AM
MID MORNING SNACK

Theme 1 100% Fruits

Theme 2 100% Nuts and Seeds
Theme 3 100% Lentils/Pulses/Legumes
Theme 4 100% Beverages

1
1 glass Cucumber Lemon Juice/ Carrot Orange Juice/watermelon Juice/muskmelon
Juice

2 1 piece Apple/orange/avacado

3 1 katori Sprouted Green Gram

4 4 teaspoon Mixed Seeds

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 DIET PLAN

FOR GENDER CONTACT COACH

Rassal Shaji 26 Male Ninny Sunny

01:00 PM
LUNCH

Theme 1 30% Whole Grains 30% Vegetables 20% Lentils/Pulses/Legumes

20% Milk Products or Lean Meat or Eggs or Lentils

1 1 bowl Brown Rice 1 katori Chicken curry 1 katori Palak Thoran

1 katori Vegetable Salad

2 1 bowl Brown Rice 1 katori Cauliflower Thoran 1 katori Palak Dal

1 katori Paneer Vegetable Salad

3 1 katori Beans Kovakka Thoran/cabbage Thoran/snake Guard Thoran/amaranth

Thoran/ Green Gram Thoran/ Vanppayar Thoran
1 bowl Brown Rice 1 cup Buttermilk 1 katori Fish Curry

1 katori Vegetable Salad

04:00 PM
EVENING SNACKS

Theme 1 100% Whole Grains

Theme 2 100% Lentils/Pulses/Legumes

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 DIET PLAN

FOR GENDER CONTACT COACH

Rassal Shaji 26 Male Ninny Sunny

1 1 katori Boiled Corn/boiled Peanut/moong Dal

2 3 piece Almond 3 piece Raisin 2 piece Walnut

07:30 PM
DINNER

Theme 1 30% Whole Grains 30% Vegetables 20% Lentils/Pulses/Legumes

20% Milk Products or Lean Meat or Eggs or Lentils

1 1 katori Palak Paneer/ Palak Dal/mutter Paneer/ Paneer Curry 2 piece Roti
1 bowl Vegetable Salad

2 1 piece Grilled Chicken/grilled Fish 2 piece Roti 1 bowl Vegetable Salad

3 2 piece Onion Dosa 1 katori Plain Cucumber Salad

4 teaspoon Pudhina Chutney

4 1 katori Mushroom Curry 2 piece Roti 1 bowl Vegetable Salad

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 DIET PLAN

FOR GENDER CONTACT COACH

Rassal Shaji 26 Male Ninny Sunny

10:30 PM
LATE EVENING SNACK

Theme 1 100% Beverages

Theme 2 100% Fruits

1 1 bowl Mushroom soup

2 1 piece Apple/orange/muskmelon

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 LIFESTYLE PLAN

FOR GENDER CONTACT COACH

Rassal Shaji 26 Male Ninny Sunny

FITNESS
Strength & Conditioning  30.00 minutes 1 times / Day

Sports Conditioning  30.00 minutes 1 times / Day

MINDFULNESS
Pranayam  20.00 minutes 1 times / Day

Daily Practice  30.00 minutes 1 times / Day

HABITS

GO WHOLE!
OR GO HOME!
increase water intake

FOLLOW UP
In 7 Days

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