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INSTRUCTIONS
Edit only those cells highlighted in Yellow
The cells with a red dot at its right side has comments; hover the mouse on the cell t
If any doubts, ask your queries in the GetSetGo Fitness FB Group
Find this difficult? You could get readymade macros with a few clicks by creating a pro
Name Pratik
Sex Male
Weight (in kilos) 68
Body Fat% (click this link to calculate) 14

Your Lifestyle Active -->

Your maintenance calories 2254

Your Goal Fat Loss

Your Calorie & Macro Plan (Based on your inputs)

Kcals 1916

Protein 120

Fats 64

Carbs 215
mouse on the cell to read the comments for better clarity

ks by creating a profile on www.getsetgo.fitness

Exhibit I
--> Sedentary <- You have a desk job and hit the gym 3 to 6 time
Active <- You walk the dog or have an active job ex. Sale
Very Active <- You have a physically intense job, ex. Personal

Calculation
If sedentary 2104
If active 2254
If very active 2404

Exhibit II
Men
Body Fat% Expected Goal
Goal setting
<12% Lean bulk
> 16% Fat loss

Total Input calories 1916

Change as per personal
preferences (If required,
Protein 150
get this approved from
mentors from our official
Fats 55
FB Group)
Carbs 205
he gym 3 to 6 times a week.
active job ex. Sales where you are on the move a lot.
job, ex. Personal trainer or Construction worker.

Women
Body Fat% Expected Goal
< 22% Lean bulk
> 26% Fat loss

Calories

grams

grams

grams
Create your plan and share it in the FB group for approval.
Have a look at the sample plans and the common swaps listed below to make your
Use the macro db to add/remove items to your meal plan.
If your goal is fat loss, focus only on calories and protein, total carbs and fats do n

Target calories and macros (from sheet 1)

Kcals 1845
Protein 125
Fats 50
Carbs 224

This is just a sample plan explaining how to hit your

Food item Quantity Unit
Whole eggs 1 pc
Egg whites 3 pc
Breakfast
White bread 2 pc
Olive oil 10 grams
Chicken breast 150 grams
Mixed veggies 150 grams
Lunch
White rice 50 grams
Olive oil 10 grams
Whey 1 scoop
Post workout
Creatine (optional) 5 grams
Bananas 200 grams
Snack Cow's milk 200 grams
Whey 1 scoop
Lentils 50 grams
White rice 50 grams
Dinner
Mixed veggies 150 grams
Olive oil 10 grams
Total ==>
Targets ==>
Deviations ==> plus or minus
 This is just a sample plan explaining how to hit yo
Food item Quantity Unit
Mixed veggies 150 grams
Cheese slice 2 pc
Breakfast
White bread 2 pc
Olive oil 10 grams
Tofu 200 grams
Mixed veggies 150 grams
Lunch
White rice 50 grams
Olive oil 10 grams
Whey 1 scoop
Post workout
Creatine (optional) 5 grams
Bananas 200 grams
Snack Cow's milk 200 grams
Whey 1 scoop
Lentils 60 grams
White rice 40 grams
Dinner
Mixed veggies 150 grams
Olive oil 10 grams
Total ==>
Targets ==>
Deviations ==> plus or minus

Other supplements (suggested): 2x Fish Oil or Vegan DHA, 2000 IU of Vit. D3

Common swaps
1 bread slice 1 chapati
1 bread slice 1 idli
1 bread slice 20 grams poha
1 bread slice 20 grams upma
Chicken breast Lean fish (same weight)
20 grams rice 1 chapati
Banana Any fruit (same weight)
Banana Berries (twice the weight)
1 scoop whey 6 egg whites
Lentils Any beans or lentils like rajma, moong, masoor, cha
Milk Curd (same weight)
Weigh all the foods before cooking.
Herbs and spices you may use: turmeric, ginger, dill, parsley leaves, chili flakes
oregano, thyme, cardamom, nettle leaf, fennel seeds, psyllium, bay leaf, fenugreek
Fluid intake: 1 liter per 20 kilos of body weight.
0 kcal beverages: black coffee/black tea/herbal tea/diet drinks/water.
The meal timings and frequency can be adjusted throughout the day as per conven
ed below to make your plan.

otal carbs and fats do not matter much.

ing how to hit your macros on a given day (Non-veg plan)

Protein Carbs Fat Calories Meal notes
6 1 5 71
Cook up an omelet sandwich and have it for
12 1 0 55
breakfast. Use some salt, pepper and chili
4 24 1 121
to spice it up.
- - 8 72
40 - 6 214 Prepare a chicken and rice combo like a
1 15 0 66 chicken pulav or a chicken biryani or a
4 40 0 177 chicken and rice gravy. Use the spices listed
- - 8 72 below to add flavor.
Have whey and 5 grams of creatine post
25 2 1 117
workout.
- - - -
On rest days, have it as a snack.
3 46 1 200
6 10 6 118 As a snack, have a whey banana milkshake.
12 1 1 57
13 30 1 177
4 40 0 177 Prepare a dal rice combo or a dal khichadi
1 15 0 66 for dinner.
- - 8 72
129 224 46 1,831 Fluctuations of 15 grams in protein and
125 224 50 1,846 carbs,
15 15 5 165 and 5-7 grams in terms of fat is acceptable.
ining how to hit your macros on a given day (Veg plan)
Protein Carbs Fat Calories Meal notes
1 15 0 66 Have up a veg cheese sandwich
6 2 4 68 for breakfast.
4 24 1 121 Use some salt, pepper and chili
- - 8 72 to spice it up.
16 4 8 152 Prepare a tofu and rice combo like a tofu
1 15 0 66 pulav
4 40 0 177 or a tofu biryani or a tofu and rice gravy.
- - 8 72 Use the spices listed below to add flavor.
25 2 1 117 Have whey and 5 grams of creatine post
workout.
- - - -
On rest days, have it as a snack.
3 46 1 200
6 10 6 118 As a snack, have a whey banana milkshake.
25 2 1 117
16 36 2 226
4 32 0 147 Prepare a dal rice combo or
1 15 0 66 a dal khichadi for dinner.
- - 8 72
110 243 49 1,856 Fluctuations of 15 grams in protein and
125 224 50 1,846 carbs,
15 15 5 165 and 5-7 grams in terms of fat is acceptable.

HA, 2000 IU of Vit. D3 and 1 generic multivitamin.

a, moong, masoor, chana, etc. (same weight)

rsley leaves, chili flakes, paprika, cayenne pepper, coriander, cumin, basil, rosemary,
um, bay leaf, fenugreek.

rinks/water.
t the day as per convenience.
plan) This is the macro db for you to make a meal plan in the init
Sr. No.Name Quantity Unit Protein
1 Chicken Breast 100 grams 27
sandwich and have it for
2 Boneless Chicken 100 grams 27
e salt, pepper and chili
3 Chicken Thighs 100 grams 24
4 Chicken Wings 100 grams 30
and rice combo like a 5 Egg whites (hen) 1 pc 4
chicken biryani or a 6 Chicken Liver 100 grams 26
avy. Use the spices listed 7 Ground Chicken 100 grams 17
. 8 Whole Eggs (Hen) 1 pc 6
rams of creatine post
9 Basa Fish 100 grams 23
10 Pomfret 100 grams 14
it as a snack.
11 Prawns 100 grams 21
whey banana milkshake. 12 Rohu 100 grams 17
13 Catla 100 grams 23
14 Tuna 100 grams 23
ombo or a dal khichadi 15 Salmon 100 grams 20
16 Tilapia 100 grams 20
17 Mahi Mahi 100 grams 19
grams in protein and 18 Cod 100 grams 18
19 Swai 100 grams 13
erms of fat is acceptable. 20 Mackerel 100 grams 19
21 Squid 100 grams 16
22 Shrimps 100 grams 20
an) 23 Rawas 100 grams 22
24 Surmai 100 grams 20
ese sandwich 25 Soy Chunks 100 grams 52
26 Kidney Beans (Rajma) 100 grams 24
per and chili 27 Lentils 100 grams 26
28 Black lentils 100 grams 25
rice combo like a tofu 29 Mung beans 100 grams 24
30 Black beans 100 grams 21
a tofu and rice gravy. 31 Chickpeas 100 grams 19
d below to add flavor. 32 Peanuts 100 grams 26
rams of creatine post 33 Cow milk 100 grams 3
34 Buffalo milk 100 grams 4
it as a snack.
35 Whey 1 scoop 25
whey banana milkshake. 36 Whey Isolate 1 scoop 25
37 Curd 100 grams 3
38 Bananas 100 grams 1
ombo or 39 Apple 100 grams 0
inner. 40 Grapes 100 grams 1
41 Papaya 100 grams 1
grams in protein and 42 Pineapple 100 grams 1
43 Strawberries 100 grams 1
erms of fat is acceptable. 44 Watermelon 100 grams 1
45 Kiwi 100 grams 1
46 Honeydew melon 100 grams 1
47 Cantalouple melon 100 grams 1
48 Orange 100 grams 1
49 Mandarin 100 grams 1
50 Broccoli 100 grams 3
51 Brussels sprouts 100 grams 3
52 Carrots 100 grams 1
53 Cauliflower 100 grams 2
54 Celery 100 grams 1
55 Mushroom 100 grams 3
56 Garlic 100 grams 6
57 Beets 100 grams 2
58 Zucchini 100 grams 1
59 Cucumber 100 grams 1
60 Brown Rice 100 grams 8
61 White Rice 100 grams 7
 62 Oats 100 grams 12
63 Sprouts 100 grams 24
min, basil, rosemary, 64 Corn 100 grams 9
65 Lettuce 100 grams 1
66 Quinoa 100 grams 14
67 White Potato 100 grams 2
68 Sweet Potato 100 grams 2
69 Pasta 100 grams 13
70 Poha 100 grams 8
71 Sago 100 grams 0
72 Ragi flour 100 grams 7
73 Bajra flour 100 grams 12
74 Jowar flour 100 grams 11
75 Wheat flour 100 grams 10
76 Butter/Ghee 100 grams 0
77 Processed cheese 100 grams 20
78 Cheese slice 1 pc 2
79 Paneer 100 grams 18
80 Tofu 100 grams 8
81 Olive Oil 100 grams 0
82 Coconut Oil 100 grams 0
83 Avocados 100 grams 2
84 Walnuts 100 grams 15
85 Almonds 100 grams 21
86 Coconut 100 grams 3
87 Coconut Milk 100 grams 2
88 Desiccated coconut 100 grams 8
89 Cashews 100 grams 18
90 Nutella 100 grams 6
91 White Bread 1 grams 2
92 Chocos 100 grams 9
93 Brown Bread 1 pc 2
94 Cauliflower Rice 100 grams 2
Mixed veggies (no
potato, corn,
95 peas or roots) 100 grams 1
96 Parle G 1 pc 0
97 Chapati (medium) 1 pc 2
98 Idli (medium) 1 pc 2
99 Sambar (medium cup) 1 bowl 4
100 Coconut chutney (small 1 bowl 2
101 Plain dosa 1 pc 3
102 Upma (medium cup) 1 bowl 6
103 Rava dosa 1 pc 4
104 Cauliflower rice 100 grams 2
105 Creatine Monohydrate 1 grams 0
106 Black Coffee 1 pc 0
107 Multivitamin 1 pc 0
108 Fish oil 1 pc 0
109 Vitamin D3 1 pc 0
110 Casein Protein 1 scoop 24
111 Diet Coke 1 pc 0
112 0
113 0
114 0
115 0
116 0
117 0
118 0
119 0
120 0
121 0
122 0
123 0
124 0
125 0
meal plan in the initial weeks of the basic things
Carbs Fat Calories
0 4 140
0 11 204
0 8 168
0 8 192
0 0 16
1 6 162
0 8 140
1 5 71
0 3 119
0 4 95
0 1 93
4 1 93
0 7 155
0 5 137
0 13 197
0 2 95
0 1 80
0 1 78
0 2 69
0 25 301
3 1 89
0 1 85
 3 1 109
0 1 89
33 1 345
60 1 343
60 1 354
59 2 350
63 1 359
63 1 344
61 6 374
16 49 609
5 3 58
5 7 98
2 1 117
0 1 109
4 3 58
23 0 100
14 0 59
17 0 74
11 0 49
13 0 55
8 0 38
8 0 36
15 1 69
9 0 39
8 0 37
12 0 53
13 0 58
7 0 43
9 0 52
10 0 45
5 0 30
3 0 17
3 0 28
33 1 161
10 0 48
3 0 20
4 0 18
77 3 366
80 1 354
66 9 389
47 1 295
74 5 374
3 0 19
64 6 366
17 0 77
20 0 87
75 2 366
76 2 354
94 0 377
73 1 327
68 5 365
69 3 347
76 1 353
0 80 720
2 26 321
1 4 48
1 25 302
2 4 76
0 90 810
0 90 810
2 15 151
7 65 673
10 49 565
6 33 334
4 24 240
13 70 712
27 44 576
58 32 539
12 1 61
83 3 392
12 1 61
5 0 30

10 0 46
4 1 23
13 1 67
12 0 59
20 5 140
 8 19 214
22 1 107
46 4 239
23 5 147
5 0 30
0 0 0
0 0 0
0 0 0
0 1 9
0 0 0
3 1 117
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
These are only suggestions; you can buy it from any online or offline retailer of yo
You can download the nutrition ebook from the website or the files section of the F

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Creatine monohydrate https://amzn.to/2NZDrgJ
om any online or offline retailer of your choice / comfort
he website or the files section of the FB group.

Purpose / Utility

To weigh yourself

To weigh food

To click proper progress photos

For measuring body circumference

Not a mandate, helps fulfill protein requirements for the day.

Convenient and helpful for vegetarians to complete protein.
All the products suggested have the same nutrition values.

For getting essential fatty acids. More on this in the nutrition ebook.
Vegetarian source of EFAs.
To get the vitamins and minerals.
For bone health.
Enhances performance slightly, those into strength sports may be interested.
be interested.
INSTRUCTIONS

Check weight first thing in the morning on an empty stomach (after the bowels) wit
Calculate average weight every week for more accurate tracking (calculator given)
Only change the average weight and measurement columns in the sheet.
Check inches once weekly, preferably on the day you click progress photos.

Week Average weight (kilos)Neck (inches)Chest (inches)

1 67.9 13 37
2 67.3 13 37
3 66.9 13 37
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
 (after the bowels) with minimal clothing.
ng (calculator given)
n the sheet.
gress photos.

Waist (inches)Hip (inches)Weight lostWeight % lostInches dropped

30 38 NA NA NA
29.8 37.7 -0.6 -0.88% -0.5
29.5 37.5 -0.4 -0.59% -0.5
-66.9 -100.00% -117
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HOW TO CLICK WEEKLY PROGRESS PICTURES

AVERAGE WEIGHT CALCULATOR

 Sr. no. Kilos
Reading 1 69
Reading 2 68.5
Reading 3 68.7
Reading 4 68.2
Average 68.6