Free Keto Nutrition Plan

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There are four macronutrients the human body can get energy from: carbohydrates,
proteins, and fats. Calories are the amount of energy your body can derive from these
macronutrients.

Caloric content of all four macronutrients is mentioned below. You can adjust the
amount of calories in this diet based on your calculated maintenance calories and rate
of fat loss.

Macronutrient Calories per gram

Carbohydrates 4

Protein 4

Fats 9

Alcohol 7

Maintenance Calories*

The amount of calories your body needs to maintain your current bodyweight.

How to Calculate it?

Take your​ bodyweight in pounds​ and multiply it by 9-14 . The no. you multiply it by
depends on your activity levels.

● If you’re a sedentary female (think office job) who trains anywhere from
3-5x per week: go with the lower end (9-10).
● If you’re a female who works a fairly active job or any job that has you on
your feet quite a bit and you’re training 3-5x per week: go with the mid
range (10-12).

● If you’re a sedentary male (office job) who trains 3-5x per week: go with
the low to mid-range (10-12).
● If you’re a male who works a fairly active job, and you’re training 3-5x per
week: go with the higher end (12-14)
> ​For a standard rate of fat loss consume 250-300 calories less than your maintenance
everyday. For faster fat loss 500-600 can be reduced.

> ​For muscle/weight gain consume 200-400 calories more than your maintenance
calories everyday.

Assuming you are an 85 Kg (~190 lbs) man with a desk job, who trains 3-5 times/week.

Your estimated maintenance calories will be 190x12 i.e. around 2300 Kcal/day. For
creating a decent caloric deficit let’s reduce 300 calories. Therefore, your daily caloric
intake will be around 1700-2000 calories for fat loss.
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Calories: ​1700

Macronutrients
Protein: 160 g
Carbs: 60 g
Fats: 90 g

Upon waking up don't drink or eat anything, after bathroom rituals record your weight.

Pre Workout

Whey Protein 1 scoop

Bread 2 Slices

Peanut Butter 20g

Breakfast

Whole Eggs 5
Add spinach or mushrooms

Fruit One Serving ~ Nothing more than 100g

*Fibrous Vegetables As much as you like

*​Fibrous Vegetables
Asparagus, Brussel sprouts, Green beans, Broccoli, Cauliflower, Cabbage, Lettuce,
Spinach, Cucumber, Eggplant, Mushroom, Green pepper, Red pepper, Zucchini,
Celery.
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Lunch

Whole Chicken 200g

*Fibrous Vegetables As much as you like

*​Fibrous Vegetables
Asparagus, Brussel sprouts, Green beans, Broccoli, Cauliflower, Cabbage, Lettuce,
Spinach, Cucumber, Eggplant, Mushroom, Green pepper, Red pepper, Zucchini,
Celery.

Dinner

Paneer 200g

*Fibrous Vegetables As Much as you like

Snack

20g Nuts

Bedtime

1 Tablespoon Isabgol

Oil for Cooking: ​20 g (corn oil, olive oil)

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Essential Supplements

Supplement Dosage Time

(CLICK TO BUY)

Multivitamin 1 serving Breakfast

Vitamin D 5000 IU Breakfast

Creatine 5g Post workout

Ashwagandha 2 tabs Breakfast & Dinner

Whey Protein As Per Requirement As Per Requirement

Isabgol 1 tb spoon Before Bed

This is a basic diet plan for improved health & well-being.

For customized nutrition and training plans as per your lifestyle, preference and
goals (muscle building/fat loss/strength-up).
.

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Once you join, ​What do you get?

✔ A Fitness Coach that understands your life and develops plans accordingly

✔ Learn how to eat healthy without feeling like dieting.

✔ Customised Training & Nutrition plans that adjust with your schedule

✔ Weekly Progress Checks and support every time you need.

✔ Achieve, Maintain & Crush your fitness goals even when life gets busy

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