Ce Ce ard STAR PERSONAL TRAINING TODAY Sees Coos) s MADE BY PRASHANTPATILFITNESSi ee TABLE OF CONTENTS About Me Prashantpatilfitness Diet Plan Essentials tS ee Grocery List eke Meals & Recipies Nutrition Info of Diet Plan Some *IMP Notes of Diet Plan Daily Water -Sodium -Potassium Suppliments Recommendations Facing ProbiIms In Diet ~ Our Latest Offers eee hee) Cee Cn eee Ct)rn lech Perera Noo I'm a BODYBUILDER fitness coach and personal trainer he eR eee 8 ek) their goals. | am passionate about helping people each their goals. whether it be weight loss muscle gain or fitness level. My goal is to help er ett ee meet hati tet rat a nutrition, and training MY PAST JOURNEY IN FITNESS FIELD i el eee nT FITNESS FIELD 1-K11, 2-NASM,. FITNESS NUTRITION Va eee A CU ee a ee ee CO Are tO =e a ed 2 INDUSTRY , WORKED IN TALWALKARS GYM JALGAON FOR 2 YEARS Ce eR te Holding a Masters Off Computer Application Degr tn Kavayitri Bahinabai Chaudhari North Maharashtra University WHAT IS MCA. - MASTER OF COMPUTER APPLICATIONS (MCA 1S A TWO YEAR PROFESSIONAL POST-GRADUATE PROGRAMME FOR CANDIDATES eGR ee et a ee ee a ee WITH THE HELP OF LEARNING MODERN PROGRAMMING LANGUAGE THE PROGRAMME IS A BLEND OF BOTH THEORETICAL AND PRACTICAL KNOWLEDGE CCR CC Oe eee)DIET PLAN €SSENTIALS WE NEED TO PURGHSE FEW THINGS BEFORE WE START THE OIET ee ee eu ee See ane ee eee ae Thee ee) OTT) Pen oe a Se ed a) THAT | ‘VE MENTIONED IN THE PLAN. THIS IS ALSO TO ‘IMP Booey YOU GAN PURCHASE THIS ACCORDING TO YOUR BUDJET ‘THE GROCERY LIST CONTAINS ALL FOOD ITEMS THAT WE NEED GROCERY'S ee Cee ee YOU CAM PURCHASE IT OR YOU CAN NOT IS ALL UP TO YOU... a) ee SUPPLIMENTS Cee ECC Cee CR tr)ee ee ee ee eS ee ACCORDING TO YOUR FITNESS GOAL THAT IS FAT LOSS & KEEP :.. YOUR MUSGLE MAINTAIN -HEALTHY& . MAKE SURE THAT YOUR anqeanad DAILY NUTRITIONAL NEED OF YOUR BODY IS FULL FILLED . ° IN THIS DIET PLAN YOUR DAILY MAGROS THAT IS PROTIEN CARBOHYDRATES -, FAT . - VITAMINS & MINARALS ARE ADDED ACCRODING TO YOUR FITNES GOAL. SG MAKE SURE THAT YOU aandennansapcdonancsaaoacsnanaceaod FOLLOW ALL YOUR DIET PLAN TRUELY YOUR DAILY CALORIES INTAKE FOR WEEK 1TO WEEK 4 IS 2284 CALORIES A DAY THIS CALORIES ARE CONTINUED TILL WEEK 4 AFTER WEEK 4 YOUR CALORIES & MACROS INTAKE WILL GOING TO CHANE AFTER EXAMING YOUR BODY FAT & TAPING THE DIET PLAN CONTAIINS FOUR MEALS A DAY IN THAT FOUR IN THAT FOUR MEALS EACH MEALS CONTAINS PROTIEN -GARBS FAT -VITAMINS & MINARALS * YOU HAVE TO EAT FOUR MEALS A DAY IT 1S * VERY IMPORTANT IF YOUR MISSING ANY ONE OF -NOT EATING ANY ONE MEALS YOUR GOINH TO MISS LOT OF HEAL HELTHY CALORIES & YOUR MISSING OF DAILY MAGROIS DALIY VITAMINS & MINRALS SO M.AKE SURE THAT WILL GOING TO FOL hbhihhhheheeeeeeee thee we a ee Oe) De ee ee HOURS OR EVERY FOURS HOURS AFTER EATING EACH MEALS YOU WILL TAKE 3 OR 4 HOURS OF GAP & CONTINUE YOUR NEXT ee a eee oo Rae ee ee eek ee) errrerenrrrrtrrrrrrerrerrrrem yeh iT Tyr fm iT itt VT at aT) CT ee ee a CeCe Ca Cee LU tae)ee Se a a ee eh ed IN IN EACH MEALS ALL YOUR FOOD IS NEED TO BE MEASURED +)GRAMS -, FOR THIS WE WILL USE KITCHEN WEIGHING SCALE THAT I'VE MENTIONED IN DIET PLAN ESSENTIALS SECTION SO .. IT 1S VERY IMPORTANT TO PURCHASE THAT ESENTIAL THING OK LETS TAKE AN EXAMPLE IF YOU HAVE MEALS LIKE THIS . RIGE 200 GRAMS & PEANUTS 15 Pe ey ue eee ee ce Pre Ea RICE AFTER COOKED DD Cane A Ree aay OO ee ee eee y AFTER MEASUREING ALL THIS FOOD TAKE ALL MEASURED FOOD IN ONE PLATE & EAT OER Re Re ee) YOUR EATING MIX VEGITABLES SALAD & HOW MUCH YOU HAVE TO EAT THAT IS MENTIONED IN MEALS SECTION . REMEMBER THAT EACH FOOD YOUR EATING IS ONLY THE MENTIONED FOOD IN DIET PLAN NO EXTRA OR NO OUTSIDE FOOD CAN NOT BE ADDED JUST EAT WHAT I'VE MENTIONEDT eae IF YOUR NOT FOLLWING THIS GUID LINES THEN YOUR NOT GOING TO HIT YOUR FIITNEESS GOAL .RESULT KEEP THIS IN MIND, *******THEN DONT BLAME ON PERSONAL TRAINERS THIS ALL IS YOUR RESPONSIBILITY TO FOLLOW GUID LINES Ce eh ee CR LMC Cee LU eae)Cee ag Da Cra) TTF) CPOE’ fe 641 Tne WHEY ISOLATE Cad 3 CE h m1 ee ae ha) Ct ) Ch) PPE Tr VD TE) DAHI GROCERY (WIsT Ite eV Se LT eat T a) Tag Pr eS eee ae) Oe moins METHI LEAVES ana rT Chg SPIANCH LEAVES ASPARGUS IF AVAILABLE BROCCOLI IF AVAILABLE ae Tee Ca ea) ROTI - GHAPATI le) dea Pit des Cte a a PASTA COOKED N71 ee ee) eRe COO nh eee Ot)a FAT LOSS DIET PLAN FoR 2264 catories THIS CALORIES ARE ONLY TILL 1 TO 4 WEEKS eee ee ee Oe a) a ee eae a eee) NE ee ee ae ana) BROWN RICE. WHITE RIGE GHIKEN BRAST EGG BOILED ROTI va THESE FOODS ARE MEASURED . AFTER COOKED HONEY . GATS. BANANA. FLAXSEEDS . PEANUTS .ALMONOS Ee eee ee ee] co ea CeCe toe ee OR)ee Bee Lad Ce LU eC eee Ra)MEALS & RECIPIES MIX VEGGIES SALAD RECIPIE Tee Ce Tt CIR T ay as CABBAGE ee eT} Pe mea! Ca Ot) Pana re Cr Ths SPIANCH LEAVES ASPARGUS if AVAILABLE BROCCOLI if AVAILABLE TRAKE ALL VEGGIES ee Cee ead Pe eae v1 nae a1 dt) Orde ee el ae va ALL VEGIES IN VERY SMALL PEACES AFTER CUTTING ALL VEGGI aed eee Pee each aT TD ed Pea CO eee a Vee WHEN YOUR GOING TO EAT SALAD COUNT ALL MIX VEGGIES GRAMS IN BOWL & EAT AS SALAD 100 cc ae La Ce LU eC eee Ra)MEALS & RECIPIES Ce eee MEAL -1 EXAMPLE TIMEING 9:30 OR 10:00 CPG a Ee nd BOILED EGG WHITES 6 =192grams CS ee er) HONEY 25grams eed 00 WEGHING OF UNCOOKED OATS 50 GRAMS AFTER WEIGHING ee eee ee ek ADD OATS IN ONE MEDIUM BIG BOWL& ADD HONEY 25 GRAMS BOIL 7 EGGS . AFTER BOILED TAKE 1 WHOLE EGG & TAK 6 (tothe te TAKE 100 GRAMS MIX VEGITABLES SALAD TAKE THIS ALL IN ONE PLATE & EAT MEAL -1 OPTION 2 MEAL -1 EXAMPLE TIMEING 9:30 0R 10:00 COT Or ta Ct eT ad CT ee Ea eh eer eee ed 00 WEIGHING OF PEELED BANANA 200grams BOIL 7 EGGS , AFTER BOILED TAKE 2 WHOLE EGG & TAK 5 EGG WHITES ONLY TAKE 100 GRAMS MIX VEGITABLES SALAD TAKE THIS ALL IN ONE PLATE & EAT a CCU CC aeROMEALS & RECIPIES Pt ee Veo ee a ee ee) Ce Gee Try BOILED EGG WHITES 5 =160grams CS ee er) eee ea Ta) Pe ea DO WEIGHING OF COOKED ROTI S0grams ADD 15grams HONEY ON ROTI & ADD FLAXSEEDS 10grams EGG WHITES ONLY ee eae ie 2a ee) TAKE THIS ALL IN ONE PLATE & EAT Ce eee ned eres ee eee) CAR ee ET CG hes a er FLAXSEEDS 17grams HONEY 25grams MEAL -2 OPTION -2 SAMPLE REGIPIE i DO WEIGHING OF SOgrams UNCOGED OATS & ADD 1 GLASS OF CC we ek A | ADD 30grams WHY PROTIEN IN BOWL & ADD FLAXSEEDS 17 Py eee ee ean ihe eee 0) ae ee Ee CO LU eC ea ee Cea)MEALS & RECIPIES ne ee rr eee SE) ee eed Cea Ee PET a ET) MEAL -3 SAMPLE RECIPIE COOKED WHITE RICE OR WHITE RICE KHICHDI 250 grams CE ee Cee mE eT) ae Ee) TAKE 100 GRAMS MIX VEGITABLES SALAD TAKE THIS ALL IN ONE PLATE & EAT i Va ae ed C2 ee ee ee) PASTA COOKED 230grams Pe ee Ce MEAL -3 OPTION -2 SAMPLE REGIPIE Tee ee ee er) BER Oey PT) Deeb ane) TAKE THIS ALL IN ONE PLATE & EAT ee CO LU eC ea ee Cea)MEALS & RECIPIES Ce ee a MEAL -4 EXAMPLE TIMEING 8:30 0R 9:00 Pt ah eC ee Pe ee eT) Pr a td Te rtrd MEAL -4 SAMPLE RECIPIE Ct es eC On aL) eee a) Ee ee ry Oe Ly Ce TAKE 100 GRAMS MIX VEGITABLES SALAD TAKE THIS ALL IN ONE PLATE & EAT Ce eee ed MEAL -4 EXAMPLE TIMEING 8:30 0R 9:00 CAR ee ET Een CPR nr HONEY 10grams ee ee eee ee Ee ae eee a TAKE 200GRMS OF DAHI ADD 10 GRAMS HONEY IN IT DAHI Pear a hb an tae oe eee ad ae TAKE 100 GRAMS MIX VEGITABLES SALAD ae ee EE CO LU eC ea ee Cea)NUTRITION INFO OF DIET PLAN DAILY TOTAL CALORIES IS 2069 TO 2284 DAILY TOTAL PROTIEN IS 151 TO 155grams DAILY TOTAL FAT IS 47 70 S2grams DAILY TOTAL CARBS IS 290TO 29Sgrams INCLUDING SALAD BELOW ARE THE VITAMINS & MINARALS ARE COVERED INFO VA -VB1 VB2 -VB3 - VB6 -VBS -VB12 -VG -VD -VE -VK CALCIUM -CHROMIUM - COPPER -IODINE -IRON -MAGNESHIUM Manganese - Phosphorus - Potassium - Zinc Ce LU eC eee eRe)ee | eee ae eed MAAINTAIN 3 AND HALF OR HOURS HOURSE OF GAP BETWEEN ae Va) we ae ee) ae eee eae oe} YOU HAVE 2 OPTION FOR EACH MEALS YOU CAN CHOOSE YOU CAN CHOOSE OPTION MEALS ACCORDING TO YOUR CHOIS Th ee ee Te Ra ae ee ee ae ea) THEN CONTACT ME Cee CLO Ua PC a Cee OL eo)DAILY , SODIUM -POTTASIUM -WATER DAILY WATER INTAKE IS 3.5 TO 4 LITR DAILY POTTASIUM INTAKE IS 3500 TO 4000MG DAILY SODIUM INTAKE 1S 2000 TO 2200MG COC CCU O ee Ceo)SU ee ee ee a CA Cle we ett eC oe Ce tt wa WHEY PROTIEN ISOLATE EAA"S ESSENTIAL AMINO ACIDS ASHWAGANDOHA eee ei ea) COC CCU O ee Ceo)FACING PROBLEMS IN DIET IF YOUR ARE FACING ANY TYPE OF PROBLM IN DIET Ce ee eS Oo ae eee ee eh WHATSAPP US hittps://chatwith.io/s/prashantpatiilfitness OR EMAIL US YOUR QUESTIONS WE WILL ANS YOU PCO weir wa OR YOU CAN VISIT MY WEBSITES WWW.PRASHANTPATILFITNESS,EPIZY.COM HTTPS://BEACONS.PAGE/PRASHANTPATILFITNESS COC CCU O ee Ceo)OUR LATEST OFFERS JOIN OUR ONLINE OFFLIE PERSONAL TRAINING FOR BODYBUILDING COMPITITIONS nee 2 munis ornon STARTING FROM sulk REVEAL YOUR BEST DREAM PHY SIGE ON STAGE! ‘PERSONAL GUIDENCE IN DIET UT EARDIO IN FAT LOSS AND IN PEAK WEEK 3 mens ornions 4 -ntais orni0n onthe meas WITH OUR PROPER. war! hitpsbeacons page/prashantpatfitness _wormprashrtptiress pico COC CCRC ee CeCe)OUR LATEST OFFERS Bn at ed wae ty Ee oes —_ eA) 4 SPECIAL A TL Nias ed Tg Pa ay et ca a PLUS ONE MONTH PERSONAL i CU Traine FREE @10,000 Naren etait Poors wwontase OUR. 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