DETAILS

Clients Name Mr. Nanda Kishore Reddy

8k steps/per day mandatory

Age 31
Sex MALE
Goal Weight Loss
Weight 123 kg
Height 6"2 Food Quantity Fat(g) Carb(g) Protein(g) Calories

TDEE 2000
Target Calories 1700 UPON WAKING UP
Macros(f:c:p) Variable(Beginner) Around 6:00 A.M
Protocol Forward Normal Temperature Water/ Green Tea/ Green Coffee 400 ml 0

Model Agile BREAKFAST

Around 07:30 AM
Milk Tea 100 ml milk + 2 Tea Spoons ( 8 gm ) 3.35 13 3 100

Around 08:30-9:00 A.M

OPTION 1 : (Preffered)
2 Egg Omlet/Scrambled Egg cooked in 5 gm butter
+ 2 small Roti Or 1.5 Medium Roti Or 2 bread slices
OPTION 2 : (Preffered)
2 Boled Eggs + 1 Slice bread + 1/2 spoon(16 gm) Peanut butter
Quantity is mentioned against each
OPTION 3 : (1-2 a week) 16.00 42 15 370
option.
1/2 Bowl Any vegetable Curry + 1 Roti + 1 boiled egg + Cucumber Salad
(preferably any green vegetable)
OPTION 4 : (Once a week only)
Either 2 Plain Dosa Or 4 small Vada + Chutney(Tomato/Peanut/Pudina)
(If peanut chutney, Only take 2 tablespoons)

LUNCH
Around 1:30-2:00 P.M

OPTION 2 : 1 Large Bowl Dal(200 gm Cooked)

Lentil/Leguims + Curd + Cucumber Salad + 1/2 Bowl Vegetable/Soya Curry(optional) 100 gm Curd 20.00 50 18 450
(Any Dal/Beans/Peas/Vegetable ) Unlimited cucumber salad

Either 2 Large Roti

Or
Rice OR Roti 2.00 42 4 220
1 Bowl(150 gm) Cooked rice
No Roti and Rice together

SNACKS
(OPTIONAL, YOU CAN CHOOSE TO HAVE THEM OR NOT HAVE THEM ON SOME DAYS)

Around 11 PM OR 5:30 PM

When you feel hungry and want to munch(Eat whole fruit, Not in juice form, Also do not munch on Dry
1 banana Or 1 Apple Or 1 Guava or 300
Fruits)
gm Watermelon
You can have fruit of your coice. Examples: 1.00 20 2 100
Or 1 Orange Or 1 small bowl of grapes
1 banana Or 1 Apple Or 1 Guava or 300 gm Watermelon Or 1 small Pomegranate or berries Or 1 Pear or 1 kiwi
Or 1 Orange Or 1 small bowl of grapes or berries Or any other fruit of choice
DINNER
Around 8:30-9:00 P.M
OPTION 1 :
1 Bowl(150 gm) of Any veg curry of choice + 100 gm Cooked Rice OR 1 Roti + Salad
(Preferably soya/black chana curry but others are fine too)
OPTION 2:(Preffered)
200 gm Chicken OR 60 gm Paneer OR 2 Egg Curry + 100 gm Rice OR 1.5 Medium Roti
OPTION 3:(At least once a week) OPTION 1 & 2
(cook with least amount of oil possible)
KING Salad(Boiled Sproutes, Fruits & Raw Vegetable)
OPTION 3
INGREDIENTS 28.00 55 20 400
→Boiled Sproutes - 100 gm
→ Black Chana sproutes OR Moth Bean sproutes Or Mong Bean Sproutes Or A mix of All these(BOILED )
→Vegetable - 200- 300 gm
→ Cucumber/Kakdi And Tomato Salad →Fruit - 150gm
→ 1 fruit of choice(chopped) →Olive/Coconut oil - 1 tea spoon
→1 Boiled Egg
→ 5 Almonds OR 5 Cashews
→ Pinch of Black/Pink Salt
→ Optionally top it with 1 Tea spoon olive oil
OTHERS

Cucumber/Cbbage/Lettuce Salad As much you want with every meal - - -

Green tea/Green Coffee/Lemon Tea without sugar (optional, can be used as snack) Upto 2 cup per day 0.00 0 0 0

Diet Coke or Some other diet soda Upto 1 time a week 0.00 0 0 0

SUPPLEMENTS

Iron (Optionl) 20-30 mg

Total 70.35 222.00 62.00 1640.00

⚡IMPORTANT : Preference would be to take out 100 ml of oil/ghee in the morning in a bowl and only use that for the food cooked for your family throughout the day.
But this depends on how many members family has. You diet plan is based on the assumption that only 30 ml oil/butter would be consumed by you.
The bottomline is that you should try to reduce the oil intake in the kitchen, do not blindly consume oil/ghee/butter for cooking in your house, it could make or break a diet plan.

Replacements
*50gm rice = 50 gm poha = 2 idlis = 50 gm vermicilli ← Only make these replacements occassionally
Do not skip meals | Do not eat less or More than prescribed. Exception woud be to skip meals marked as Optional.
No processed Food is allowed except for the items already included in your plan, such as maggie, chocolates, cold drinks, packed food etc
Go through the Diet guidelines bonus guide provided with this program to further optimize your weight loss journey(https://brosciencedebunked.com/coaching)
Some veggies list is provided for your reference
Guidelines on ordering food from outside or dining out is provided in seperate bonus guides(https://brosciencedebunked.com/coaching)
Use the least possible amount of oil possible to cook the curries,dal etc. The lesser you'll use better the results you'll get
Supplements are optional are you may choose to skip them
NOTES
→ If you start a medication, immediately inform your nutritionist
→ You can make a lot of things like rajmarice,dal khichdi,veg biryani etc using above ingredients within macros
→ We will gradually work towards increasing your protein consumption and reducing your calories. The diet will be updated accordingly
→ You can swap between your lunch, dinner or breakfast, it's perfectly fine
→ Timings are also not set in stone, you can have your breakfast and lunch 1 or 2 hours before or after the mentioned time
→ Try to have dinner on your regular time and don't push it late into the night. Also Strictly Do not eat anything post your Dinner
→ Do not use any ghee with rotis/dal as it's not part of your meal plan
→ You are not supposed to eat either more or less than suggested,always strive to complete your macros
→ Drink enough water i.e >3 litres per day
You are allowed to have additional salad or fruit in case of hunger pangs. But avoid any processed/packed junk at all costs
→ If you constantly feel hungy or feel like it's a lot of food and you're getting bloated while following the above meal plan, immediately inform your coach
→ You can supplement with 1 scoop of Softovac-Sf (Sugar Free) in case of any prolonged constipation
→ Artificial/Natural sweetners(aspartame,sucralose,stevia) are okay to be used as sweetener in case of sweetener required for a dish in place of sugar
→ This plan would be updated based on your adherance and progress in SPRINT 2

TRY TO MEASURE THINGS in the begining, later you won't have to