VittalGuard

Name :suriya
Validity :10 NOVEMBER 2021
Phase :1(4weeks)
Clint id :ClntWG019SYA
Current weight : 48.8
Goal :Weight Gain
Goal weight :53-60
Duration : 3 month
Weight gain per week :750g/ week

Diet patterns

Target more 1500 Calories

Meals Main meal Added
Breakfast 5 idly/5 Sambar or Minimum
(Meal 1)
dosa/350g any other 550
rice calorie
Snacks Avoid junk
(11am)
(Meal 2)

Lunch 450g rice Sambar or Minimum

(Meal 3)
any other 550
calorie
Snack
(Meal 4)

Snack 2(5pm)
(Meal 5)

Dinner 6 Sambar or Minimum

(Meal 6)
idly/6dosa any other 450
/5 chapati calorie

Snack
Meal 2: Fresh juice (apple/guava/orange/banana/pineapple/badam/pista any juice)

Meal 4:6 Whole wheat bread +2-4 spoon peanut butter/200g Sundal fried/250g block or
red beans boiled or fried any mode u want as your taste/Greengram (Pacha payeer)
boiled or fried./150g soya choke(meal maker)/

Meal 5:gainer juice-2 whole banana/1 apple/2 seed removed guava /2 spoon
peanut butter+oats 100g+3-4dates+200ml milk (add some ice cubes for your taste
preference)
Grain and drink /chocolate milk 1 glass
Workouts
Morning or evening as per your schedule

Push ups :6 reps*4 sets

Pull ups :4 reps*2 sets

Squats :25 reps*4 sets