Consultants Details

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

In this Chart I will be presenting my opinions and I do not, in any way, sh

condone the use of any supplements/drugs or controlled sub

"Nothing contained herein is to be construed as Medical Advice.  Use of an

regiment should only be done under the directions and auspices of a licen
claim to be a medical doctor nor does he purport to issue

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. 

onstrued as Medical Advice.  Use of any supplements/drugs and exercise

the directions and auspices of a licensed physician. The writer does not
cal doctor nor does he purport to issue medical advice."

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

Macros Distribution Macros in

Fat Carbs Protein Calories
grams
10/15/2019 Macros in %
40.19 224.85 108.79 1706.27
END DATE
Fat Carbs Protein

Fat Carbs Protein Calories

Macros in
74.60 %
START WEIGHT 52.71%
21.20% 52.71% 25.50% 99.41%

25.50%
Fat loss
21.20%

END WEIGHT

#VALUE! Progress Tracker Progress Tracker Start Weight 74.6

GOAL LOSS Week 1 2 3 4 5 6 7 8 9 10 11

1

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

Green Veggies(broccoli/cabbage/fenugreek/spinach) 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 1 3.7 4 39.8

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

gms 1.2 45.6 6.6 219.6

40.19 224.85 108.79 1706.27

 Instructions:

* Each item has to be

measured in raw state, i.e,
before cooking.

*Complete your calorie intake

for the day. Do not miss any
meal or overeat.

*Meals can be shuffled,

quantities can be broken
down and distributed
throughout the day.But you
do not have to exceed the
daily limit of the quantities.

*Add a multivitamin to your

diet.
(Any time of the day, it is
fine).

*Values provided here are

approximate. They may vary
a little according to different
brands.

*Herbs and spices can be

used according to your
comfort.
 DIET FOR THIS WEEK * Update after 7 days

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

Green Veggies(broccoli/cabbage/fenugreek/spinach) 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

gms 0.3 22.5 2.7 103.5

gms 0 4 0 16
gms 4 0 0 36

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 1 3.7 4 39.8

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

gms 0.8 30.4 4.4 146.4

58.33 181.55 110.99 1705.13

 Instructions:

* Each item has to be

measured in raw state, i.e,
before cooking.

*Complete your calorie intake

for the day. Do not miss any
meal or overeat.

*Meals can be shuffled,

quantities can be broken
down and distributed
throughout the day.But you
do not have to exceed the
daily limit of the quantities.

*Add a multivitamin to your

diet.
(Any time of the day, it is
fine).

*Values provided here are

approximate. They may vary
a little according to different
brands.

*Herbs and spices can be

used according to your
comfort.
 Additional inst
Drink 4-5 litres water daily, without fail - NO COMPROM

Take isabgol 10 gm daily with water or however you like

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 breakup food items quantity wise according to you.

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

Looking for mor

Follow our SQUATS Group at

Follow our D3 Health group for amazing recipes at
Additional instructions
fail - NO COMPROMISE ON THIS

r or however you like (For digestion and to avoid constipation)

Replacements

ntity but add 5 gm extra oil

Suggestions

ording to you.

e per day. Only for food preparation.

e and may differ based on the food quality and brand
omoms, nettle leaf, phennel seeds, psyllium, bay leaf, fenugreek.

roccoli, green beans, asparagus, salads,cucumber - you can add vegetables to any

Looking for more inputs?

https://www.facebook.com/groups/squatsjc/
https://www.facebook.com/search/str/d3+-+health+food+service/keywords_sea