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Weight Loss Program

The weight loss program outlines a diet and workout plan for client Suraj Thite, age 25 weighing 90 kgs with a maintenance calorie level of 2200 calories. The primary goal is fat loss through a daily calorie deficit of 400 calories from a diet plan consisting of 7 meals and 1800 calories total. The beginner level workout plan involves stretching, cardio, body weight exercises, and weight training to be done 5 times a week with an expected weight loss of 4-5 kgs in 2 months.

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Akshay Thite
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187 views3 pages

Weight Loss Program

The weight loss program outlines a diet and workout plan for client Suraj Thite, age 25 weighing 90 kgs with a maintenance calorie level of 2200 calories. The primary goal is fat loss through a daily calorie deficit of 400 calories from a diet plan consisting of 7 meals and 1800 calories total. The beginner level workout plan involves stretching, cardio, body weight exercises, and weight training to be done 5 times a week with an expected weight loss of 4-5 kgs in 2 months.

Uploaded by

Akshay Thite
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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WEIGHT LOSS PROGRAM

CLIENT NAME: SURAJ THITE

AGE:25 YEARS

WEIGHT: 90 KGS

MAINTANENCE CALORIES: 2200 CAL

PRIMARY GOAL: FAT LOSS

ESTIMATED CALORIE DEFICIET : 400 CAL

1. DIET PLAN
MEAL TIME MEAL CALORIES CARBS FATS PROTIENS
NO (CAL) (G) (G) (G)
1 7 AM GLASS OF HOT WATER WITH 25 6 0 0
SQUEZZED LEMON AND
HONEY ( TO BOOST THE
METABOLISM)
2 9 AM 4 EGGS ( 2 WHOLE) WITH 200 2 10 20
OAT MEAL
/POHA/UPMA/DRY 210 40 3 5
FRUITS/MILK
3 12 CHOICE OF FRUIT 120 20 0 0
(APPLE/ORANGE/SEASONAL)
4 2 PM 2 ROTIS WITH SABZI,DAL 450 45 3 18
AND SALAD
(CUCUMBER/TOMATOES/
CABBAGE )AND CURD
5 5 PM PREWORKOUT: 1 BANANA 100 20 0.5 2
WITH BLACK COFFEE
6 6PM 4 EGG WHITES/ 1 PROTIEN 150 5 2 22
SHAKE
7 9PM 1 ROTI WITH 200 GM OF 450 25 3 50
CHICKEN/FISH AND VEGGIE
SALAD AND CURD
TOTAL APPROX. 1800 160 22 120
WORK OUT PLAN:BEGINNER LEVEL

GYM /HOME WORK OUT


 5 MIN STRECHING
 15 MIN CARDIO (10 MIN TREADMILL+5 MIN CYCLING) INTENSE OR
 RUNNING
 20 PUSH UPS
 5 MIN SKIPING
 30 BODY
 10 PULL UPS
 20 MIN WT. TRAINING (DEAD LIFTS , SQUATS,BARBELL CURLS,CHEST OR BENCH
PRESS)
 IF AT HOME REPLACE WT. TRAINING WITH 10+ 10 BURPEES.
 20 CRUNCHES
 2 MIN PLANK AND 1 MIN SIDE PLANK

NOTE: PLEASE SEE THE FORM OF EACH EXERCISE ON YOUTUBE.


EXPECTED WEIGHT LOSS IN 2 MONTHS : 4TO 5 KGS
AFTER 2 MONTHS TRY INTERMIDIATE WORKOUT PLAN.
WEIGHT LOSS PROGRAM

NOTE: PLEASE SEE THE FORM OF EACH EXERCISE ON YOUTUBE.


EXPECTED WEIGHT LOSS IN 2 MONTHS : 4TO 5 KGS
AFTER 2 MONTHS TRY INTERMIDIATE WORKOUT PLAN.

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