DISCLAIMER

In this Chart I will be presenting my opinions and I do not, in any way, shape or form use, encourage, nor condone the use of a
"Nothing contained herein is to be construed as Medical Advice.  Use of any supplements/drugs and exercise regiment should

It will be your responsibility to check in with your progress statistics and pictures weekly

Terms

This is to establish a good communication protocol between us so that I am able to help you to the best of my ability.  
YOU ARE NOT ALLOWED TO FORWARD/SHARE THE CHARTS WITH ANYONE/ANYWHERE, IT MAY LEAD TO TRUST ISSUES BET

Check-Ins
1. These are important to keep the information flowing between us. If you haven't already sent your check ins,  please do so n

2. Your program plans will have a note about the duration of the plan and also a check in date for you. Please send your updat
3. In my experience, when clients don’t check in on time is because they did not follow the program for 1 or 2 days and are em
want a scenario where we stop communicating! Whatever happens, we will try to repair the damage :)

Contact 
4. You can contact me anytime on whatsapp but you need to be patient with the replies. I generally reply within 24 hours.

5. Similarly, drop me a message in advance if you want to discuss something over a call. This way I can put everything aside f

Until then, keep the questions coming and stay strong!

Coach details:
Amogh Gadewar
amogh@squats.in (9642631886)
Name - Manu

1637Kcals

Diet plan

Food Item Quantity Fats(gms) Carbs(gms) Protien(gms)

Upon Waking up 1 teaspoon Apple cider vinegar- Empty
Black Coffee 1 cup 0 0 0
Post-Workout
Whey Protein 1 scoops 1 1.8 26
Breakfast
Oats 40gm 2.76 26.51 6.76
Skimmed/ Toned Milk 100ml 1.5 5 3.3
Egg Whites 5 0 0 20
Lunch
Toor daal 100gms 5 50 20
Rice/Wheat Flour(measure raw) 50gms 0.2 26.7 2.2
Green Vegetables (not counting
Macros & Calories) (DO NOT SKIP) 200gms 0 0 0

Evening
Almonds 5 5 1.8 2.5
Dinner (1-2 hours before sleep)
Rice(measure raw) 50gms 0.2 26.7 2.2
Green Vegetables (not counting
Macros & Calories) (DO NOT SKIP) 100gms 0 0 0
Paneer 100gms 20 18
Chicken Boneless Breast 0 0 0 0
Curd 0 0 0 0
Total Quantity of butter/Coconut 25gms 25
oil/Ghee in a day for cooking
Total Macros 60.66 138.51 100.96

Click here to follow D3 group of Squats for interesting recipes

You can breakup food items quantity wise according to you.
You can use
onion/garlic/lemon/ginger/Tomato
but half per day. Only for food
preparation.
*The above mentioned values are approximate and may differ based on the food quality and brand
FOOD TO BE COOKED ONLY IN THE GIVEN AMOUNT OF BUTTER/COCONUT OIL/GHEE
Herbs and spices you may use: salt,turmeric, cinnamon, ginger, dill, parsley leaves, chili flakes, paprika, cayenne pepper, cor
bay leaf, fenugreek.
*Water needs to be minimum 6-8 liters a day
Drinks: black tea / herbal tea / water.
Green vegetables: Anything which is green and leafy --> spinach,fenugreek,green part of spring onions, cabbage,bittergourd
kale,Bhindi
You can use the items in the diet chart to make any dish, but nothing outside the diet chart should be used or consumed.
Herbs and spices you may use: salt,turmeric, cinnamon, ginger, dill, parsley leaves, chili flakes, paprika, cayenne pepper, cor
bay leaf, fenugreek.
*Water needs to be minimum 6-8 liters a day
Drinks: black tea / herbal tea / water.
Green vegetables: Anything which is green and leafy --> spinach,fenugreek,green part of spring onions, cabbage,bittergourd
kale,Bhindi
You can use the items in the diet chart to make any dish, but nothing outside the diet chart should be used or consumed.

COMPLETION OF THE CHART DAILY IS MANDATORY

poon Apple cider vinegar- Empty Stomach with pinch of salt, lemon and glass of water
PREWORKOUT DRINK

157.92

1503.82

es, paprika, cayenne pepper, coriander, cumin, basil, rosemary, oregano, thyme, cardomoms, nettle leaf, phennel seeds, psyllium,

ring onions, cabbage,bittergourd,Mint leaves,Capsicum, mushroom, Cauliflower,Cabbage,Broccoli, french beans, bottlegourd,

should be used or consumed.

 Additional Instructions
vinegar- Empty Stomach with pinch of salt, lemon and glass of water
WORKOUT DRINK

you need to take this even when you do not workout(rest days)

Multivitamin + Fish Oil Capsules + Vitamin C- Post breakfast

2 - 3 lemons with salt pepper are allowed (lemonades) per day

All the meals can be shuffled as per convenience, do not exceed quantities.
1 Vitamin E tablet

Eat more of dark, green and "leafy"

1 TBSP ISABGOL BEFORE BED

nne pepper, coriander, cumin, basil, rosemary, oregano, thyme, cardomoms, nettle leaf, phennel seeds, psyllium,

bage,bittergourd,Mint leaves,Capsicum, mushroom, Cauliflower,Cabbage,Broccoli, french beans, bottlegourd,

r consumed.
Diet plan

Food Item Quantity Fats(gms)Carbs(gmsProtien(gms)

Upon Waking up 1 teaspoon Apple cider vinegar- Empty Stomach with pinch o
Black Coffee 1 cup 0 0 0 PREWORKOUT DRINK
Post-Workout
Whey Protein 1 scoops 1 2 25
Breakfast
Oats 40gm 0.16 33.6 3.2 148.64
Skimmed/ Toned Milk 100ml 1.5 5 3.3
Egg White 2 0 8
Lunch
Soya 100gms 9 9.9 16.6
Rice/Wheat Flour(measure raw) 50gms 0 39 5
Green Vegetables (not counting
Macros & Calories) (DO NOT 200gms 0 0 0
SKIP)
Evening
Almonds 5 2.5 0.9 1.25
Dinner (1-2 hours before sleep)
Rice(measure raw) 50gms 0 39 5
Green Vegetables (not counting
Macros & Calories) (DO NOT 100gms 0 0 0
SKIP)
Paneer 100gms 20 18
Soya 100gms 9 9.9 16.6
Curd 100gms 4 3 4
Total Quantity of
butter/Coconut oil/Ghee in a 25gms 25
day for cooking
Total Macros 72.16 142.3 105.95 1642.44
 Additional Instructions
Apple cider vinegar- Empty Stomach with pinch of salt, lemon and glass of water
PREWORKOUT DRINK

you need to take this even when you do not workout(rest days)

Multivitamin + Fish Oil Capsules + Vitamin C- Post breakfast

2 - 3 lemons with salt pepper are allowed (lemonades) per day

All the meals can be shuffled as per convenience, do not exceed quantities.

1 Vitamin E tablet

Eat more of dark, green and "leafy"

1 TBSP ISABGOL BEFORE BED

ADDITIONAL REPLACEMENTS
1 scoop of whey = 100 gms of chicken boneless breast = 7 egg whites

2 cheese slices = 2 whole eggs = 50 gms of paneer

Rice can be replaced with equal quantity of poha or Rawa or Wheat flour(in case you are tolerant to gluten)
100 gms of chicken boneless breast = 7 egg whites

slices = 2 whole eggs = 50 gms of paneer

tity of poha or Rawa or Wheat flour(in case you are tolerant to gluten)
brand description Weight MRP

Zevic Drops - Zero Calorie Liquid Stevia 15 ml 217

Zevic White Stevia Sachets 40 gm 110

Zevic Tablets - Zero Calorie Brown Stevia 100 tablets 145

Zevic Tablets - Zero Calorie White Stevia 100 tablets 135

Zevic Leaves - Stevia, 100% Natural 50 gm 150

Zevic Powder - Stevia White 300 gm 460

Zevic Powder - Stevia White 200 gm 325

Zevic Powder - Stevia White 100 gm 180

Coupon Code for SQUATS members SQUATS

 Description Ingredients
Stevia Extracts, Distilled Water

Introducing the ultimate boon for Health

Conscious and Calorie Conscious people, those
suffering from Diabetes and Obesity.
Stevia is a Natural Zero Calorie plant that is
sweeter than sugar, rich in antioxidants and Stevia extracts, Erythritol
chlorogenic acid required for a healthy body. It is
recommended by doctors, nutritionists,
diabetologists and endocrinologists across the Brown Stevia extracts, Erythritol
world and is highly consumed worldwide,
especially in the USA, Japan and Europe, now also
available in India.
A perfect naturally zero calorie substitute to sugar,
honey and artificial sweeteners. Stevia extracts, Erythritol
Zevic Stevia sweeteners are 100% natural and DO
NOT contain chemicals, sucralose, lactose,
dextrose, aspartame, maltodextrin etc. among Handpicked Stevia Leaves
many other ingredients.

Stevia extracts, Erythritol

Stevia extracts, Erythritol

Stevia extracts, Erythritol

 How to use:
Zevic Stevia drops are perfect for usage in juices, shakes, smoothies, mocktails/cocktails etc.
Zevic is a welcome option for health & calorie conscious and diabetic people who want to ingest natural ingredients.
1 drop is equivalent to 1tsp of sugar sweetness.
Heat stable up to 220 degree Celsius.

Zevic Stevia Sachet is a compact version of Stevia Powder so that it is easy to carry to work/ while travelling etc.
Zevic Stevia powder is ideal for cooking, baking, adding to tea, coffee or any hot or cold beverages, food items, desserts, ba
items, Indian sweets, etc.
Zevic is a welcome option for health & calorie conscious and diabetic people who want to ingest natural ingredients.
1 spoon (provided inside) is equivalent to 1 tsp of sugar sweetness.
Heat stable up to 220 degree Celsius.
Contains natural anti oxidants and cholorgenic acid
Perfect replacement of Stevia Leaves
Zevic tablets are ideal in tea, coffee or any hot beverage as a healthy substitute for sugar, honey or artificial sweeteners.

Zevic is a welcome option for health conscious and diabetic people who want to ingest natural ingredients.
Zevic tablets are ideal in tea, coffee1ortablet is equivalent
any hot beverage as to a1 healthy
tsp of sugar sweetness.
substitute for sugar, honey or artificial sweeteners.
Heat stable up to 220 degree Celsius.
Zevic is a welcome option for health conscious and diabetic people who want to ingest natural ingredients.
1 tablet is equivalent to 1 tsp of sugar sweetness.
Heat stable up to 220 degree Celsius.
Zevic Stevia
Zevic Stevia powder Leaves is ideally
is ideal used in
for cooking, greenadding
baking, tea, teatoortea,
coffee. 3-4orleaves
coffee any hotshould bebeverages,
or cold enough forfood
a perfect
items,sweetness.
desserts, ba
items, Indian sweets, etc.
Zevic is a welcome option for health & calorie conscious and diabetic people who want to ingest natural ingredients.
Zevic Stevia powder is ideal for cooking, baking, adding to tea, coffee or any hot or cold beverages, food items, desserts, ba
1 spoon (provided inside)
items,is Indian
equivalent to 1etc.
tsp of sugar sweetness.
sweets,
Heat stable up to 220 degree Celsius who want to ingest natural ingredients.
Zevic is a welcome option for health & calorie conscious and diabetic people
1 spoon (provided inside) is equivalent to 1 tsp of sugar sweetness.
Zevic Stevia powder is ideal for cooking, baking,
Heatadding
stabletoup
tea,
to coffee or anyCelsius
220 degree hot or cold beverages, food items, desserts, ba
items, Indian sweets, etc.
Zevic is a welcome option for health & calorie conscious and diabetic people who want to ingest natural ingredients.
1 spoon (provided inside) is equivalent to 1 tsp of sugar sweetness.
Heat stable up to 220 degree Celsius
Items marked in asterix (*) are important. Supplements are optional but they have benefits which are mentioned in Co
Item

Whey Protein Supplement*

Glutamine (optional)

BCAA (optional)

Vitamin C*

Vitamin E*

Multivitamin*

Liv 52

Calcium*

Fish oil capsule / omega 3 (flaxseed oil) capsule*

Apple Cider Vinegar

Isabgol / Physilium Husk*

Kitchen scale*

Personal weighing scale*

Sugar replacement
nt. Supplements are optional but they have benefits which are mentioned in Comment section.
Comment

Important to meet your protein macros which is needed for repair and building of muscles.

Beneficial for recovery

Saves your muscles from damage from workout. Provides essential amino acids that are needed during weight training

Antioxidant and inhibits growth of free radicals in the body

Antioxidant and good for skin health

Essential micronutrient needs are met

Herbal supplement, good for the liver

Improves bone health

Improves the omega 3 : omega 6 balance in the body

Improves metabolism and aids digestion - Take it if you have acidity problem

To avoid constipation (good source of dietary fiber)- This is really important

Measure food quantities -

To monitor weight and progress

Natural sweetener which can be used safely once in a day in small quantity
Brand Timing
Six Pack,Ultimate Nutrition
ON, Dymatize, Grenade, etc.. Make sure it has less than 4
Post workout or as per diet chart
gm carbs per serving. For lactose intolerant individuals,
please go for a lactose free hydrolyzed protein only.

Any brand. Do consult before buying. On waking up or before bed

Scivation Intra workout

500 - 1000mg (Celin tablets) Post workout

400mg (Evion) Post workout

Revital H or any (1 Capsule) With 1st meal of the day

Himalaya (2 tabs) With 1st meal of the day

500mg (1 tab any brand) Shelcal( It has Vit D3 as well) With breakfast

3000mg in a day With lunch / dinner

2 tbsp per day With lunch and dinner (1tbsp)

Fybogel With lunch and dinner (1tbsp)

Available on Amazon at about ₹ 350

Stevia
Additional Comments

In case of severe constipation, have a small spoon of baking soda mixed in water

If you can measure in the gym,you can skip buying it. Always measure empty stomach in the morning
 Drink 6 litres water daily, without fail - NO COMPROMISE ON THIS

Take isabgol 10 gm daily with water or however you like (For digestion and to avoid constipation)
Please adhere to the diet and workout chart 100 percent
please update me your progress weekly from the day you start your diet
Take the measurements of the food when raw and consume it after you cook.
Take proper sleep of 7-8 hours
Strictly NO for alcohol,milk,tea,coffee prepared with milk,sweets,candy bar,chocolates,juice,shakes,vegetables oil,ice
cream,street food,junk food,fruits,chips,packaged food,Pickel