Client Stats :

Name : Smruti Ranjan Rout

Age : 21
Gender : Male
Weight : 61.1
Goal Weight : 13%

Goal/s :
Fat Mass loss
Support Hypertrophy
Athletic Training

WORKOUT STATS :
Workout starts at 5:00 pm-7:00 om
Fat loss , Muscular hypertrophy and Hyperaemia based

Supplements :

SUPPLEMENT NAME : TIMING : AMOUNT :

Whey Morning/Post 2 scoops

Workout

Creatine Pre/post 1/2 scoop

WATER :
4-5 litres or 1-1.5 gallons minimum

FOOD : (Monday to Sunday no cheat)

Calories : 1500-1800

MEA NAME : TIME : ITEM 1 ITEM 2 ITEM 3 ITEM 4 ITEM 5

L
NO.

I Morning Shake 7:30 am-8:30 am 2 spoons 1 scoop whey Milk

Nescafe

II Breakfast 09:00-9:30 am Oats and Seasonal fruit Stevia Milk 2 whole eggs
almonds

III Snacks 1 11:30-12:00 am 3 egg whites Onions Tomatoes Small amount of

cheese

IV Lunch (or Recovery 2:00 - 2:00 pm Cooked Rice 200 200-250gms Chicken(200 gms) Curd for mixing
based nutrient rich gms / 2 Rotis boiled Green Recipe : with rice (NO DAL
meal) veggies marination- add salt, OR ANY CURRY
(lentils,Beans,spi black pepper, turmeric, ALLOWED )
nach,brocolli) vinegar, olive oil and
Add salt and ginger garlic paste .
pepper for taste Steps :
(You can buy heat oil, add garlic,
powders of those cumin seeds, add
veggies and mix chicken masala, when
and rink if you chicken is half done
dint like eating add tomato puree. cook
them from for 7-8 mins.
amazon brand to
use holy naturals

V Pre-Workout (1 hour 4:00-5:00 pm Sprouts Onions and 1/2 scoop whey A lil cheese 2 egg whites
before workout ) tomatoes

VI Post-Workout (45 7:00-8:00 pm 1 scoop whey Nescafe 1 2 egg whites

mins prior to workout teaspoon
Its okay if you delay
at times but stick as
much as possible )

VII Dinner 8:00-9:00 pm SALAD 200-250gms Chicken(200 gms)

RECIPIE : Green veggies Recipe :
1 Carrot + 2 (lentils,Beans,spi marination- add salt,
Cucumber + nach,brocolli) black pepper, turmeric,
1onion + vinegar, olive oil and
1 Tomato + ginger garlic paste .
1 beetroot + Steps :
Squeeze a lemon heat oil, add garlic,
on it add pepper cumin seeds, add
and salt and little chicken masala, when
bit of low/no fat chicken is half done
mayonnaise or add tomato puree. cook
any dressing of for 7-8 mins.
choice + sprinkle
a little cheese on
it

VIII Night time snacks if Anytime after Almonds Or Curd Or Low/No carb Protein Or egg whites
hungry dinner if you bars
sleep late ( binge
watch a series )