Diet Chart to lose weight, Exercises of Nutrition

Download Diet Chart to lose weight and more Exercises Nutrition in PDF only on Docsity! Height: 178 cms Age: 26 years Weight: 90 kgs Food Item Quantity Fats(gms) 40 gms 40 Breakfast 1 cup 0 Soya Chunk 30gms 0 Lunch Whole Egg 2 10 Hatsun Paneer 100 gms 22 Snacks Almonds 10 6 Aavin Milk - Nice - Blue Color 200 ml 6 Dinner Whole Egg 3 15 Curd 200gms 6 Mushrooms (or) Any Green Veggies 100 gms 0 Total Macros 105 67% Ghee/Butter/Coconut oil (For cooking) Any Green Veggies (Spinach, Broccoli, Cabbage, Cauliflower, Fenugreek, Beans, Long Beans, Ridge Gourd, bottle gourd, bitter gourd, ladies finger) BMR 1770 kcal/day TDEE 2126 kcal/day Carbs(gms) Protien(gms) Calories 0 0 360 0 0 0 Have One tbsp of Isabgol / Psyllium husk Powder with Water Everyday !!! 6 15.6 86.4 Restrict Onions & Tomatoes to 1 or 2 max. 1 12 142 3 15 270 3 3 78 NO WHITE SUGAR or BROWN SUGAR 10 6 118 ALL ITEMS MUST BE MEASURED RAW 1.5 18 213 MUST DRINK 4 Ltrs OF WATER EVERYDAY 8.6 8.2 121.2 3 3 24 36.1 80.8 1412.6 10% 23% https://www.amazon.in/Bulfyss-Electronic-Kitchen-Weighing-Silicone/dp/B00NONNN8G?tag=googinhydr18418-21&tag=googinkenshoo-21&ascsubtag=_k_CjwKCAjw_MnmBRAoEiwAPRRWWwCBMvmPhRsxHFr5nkFs6xfDKYDdiVmOnypojlEPdaVEWIP1RMK91BoCHMoQAvD_BwE_k_&gclid=CjwKCAjw_MnmBRAoEiwAPRRWWwCBMvmPhRsxHFr5nkFs6xfDKYDdiVmOnypojlEPdaVEWIP1RMK91BoCHMoQAvD_BwE Bulfyss Electronic Kitchen Digital Weighing Scale 6xfDKY DdiVmOnypojlE PdaVEWIPIRMK91BoCHMoQAvD_ BwE k &gclid=CjwKCAjw MnmBRAoEiwAPRRWWwCBMvmPhRsxHFr5nkFs6xfDKY Ddi VmOnypojlE PdaVEWIP1R t{MK91BoCHMoQAvD_ BwE Have One tbsp of Isabgol / Psyllium husk Powder with Water Everyday !!! Restrict Onions & Tomatoes to 1 or 2 max. NO WHITE SUGAR or BROWN SUGAR ALL ITEMS MUST BE MEASURED RAW MUST DRINK 4 Ltrs OF WATER EVERYDAY https://www.amazon.in/Bulfyss-Electronic-Kitchen-Weighing-Silicone/dp/B00NONNN8G?tag=googinhydr18418-21&tag=googinkenshoo-21&ascsubtag=_k_CjwKCAjw_MnmBRAoEiwAPRRWWwCBMvmPhRsxHFr5nkFs6xfDKYDdiVmOnypojlEPdaVEWIP1RMK91BoCHMoQAvD_BwE_k_&gclid=CjwKCAjw_MnmBRAoEiwAPRRWWwCBMvmPhRsxHFr5nkFs6xfDKYDdiVmOnypojlEPdaVEWIP1RMK91BoCHMoQAvD_BwE Bulfyss Electronic Kitchen Digital Weighing Scale senshoo-21&ascsubtag= _k CjwKCAjw MnmBRAoEiwAPRRWWwCBMvmPhRsxHFr5nkFs 6xfDKY DdiVmOnypojlE PdaVEWIPIRMK91BoCHMoQAvD_ BwE k &gclid=CjwKCAjw Height: 178 cms Age: 26 years Weight: 90 kgs Food Item Quantity Fats(gms) Ghee/Butter/Coconut oil (For cooking) 40 gms 40 Breakfast 1 cup 0 Soya Chunk 30gms 0 Lunch White rice 40 gms 0 Whole Egg 2 10 Curd 100gms 3 Snacks Almonds 10 6 Aavin Milk - Nice - Blue Color 200 ml 6 Dinner White rice 40 gms 0 Whole Egg 2 10 Hatsun Paneer 100 gms 22 1 cup 0 Total Macros 97 57% Any Green Veggies (Spinach, Broccoli, Cabbage, Cauliflower, Fenugreek, Beans, Long Beans, Ridge Gourd, bottle gourd, bitter gourd, ladie finger) Any Green Veggies (Spinach, Broccoli, Cabbage, Cauliflower, Fenugreek, Beans, Long Beans, Ridge Gourd, bottle gourd, bitter gourd, ladie finger) BMR 1770 kcal/day TDEE 2126 kcal/day Carbs(gms) Protien(gms) Calories 0 0 360 0 0 0 Have One tbsp of Isabgol / Psyllium husk Powder with Water Everyday !!! 6 15.6 86.4 Restrict Onions & Tomatoes to 1 or 2 max. 30.4 3.2 134.4 1 12 142 4.3 4.1 60.6 3 3 78 NO WHITE SUGAR or BROWN SUGAR 10 6 118 ALL ITEMS MUST BE MEASURED RAW 30.4 3.2 134.4 MUST DRINK 4 Ltrs OF WATER EVERYDAY 1 12 142 3 15 270 0 0 0 89.1 74.1 1525.8 23% 19% https://www.amazon.in/Bulfyss-Electronic-Kitchen-Weighing-Silicone/dp/B00NONNN8G?tag=googinhydr18418-21&tag=googinkenshoo-21&ascsubtag=_k_CjwKCAjw_MnmBRAoEiwAPRRWWwCBMvmPhRsxHFr5nkFs6xfDKYDdiVmOnypojlEPdaVEWIP1RMK91BoCHMoQAvD_BwE_k_&gclid=CjwKCAjw_MnmBRAoEiwAPRRWWwCBMvmPhRsxHFr5nkFs6xfDKYDdiVmOnypojlEPdaVEWIP1RMK91BoCHMoQAvD_BwE Bulfyss Electronic Kitchen Digital Weighing Scale Have One tbsp of Isabgol / Psyllium husk Powder with Water Everyday !!! Restrict Onions & Tomatoes to 1 or 2 max. NO WHITE SUGAR or BROWN SUGAR ALL ITEMS MUST BE MEASURED RAW MUST DRINK 4 Ltrs OF WATER EVERYDAY https://www.amazon.in/Bulfyss-Electronic-Kitchen-Weighing-Silicone/dp/B00NONNN8G?tag=googinhydr18418-21&tag=googinkenshoo-21&ascsubtag=_k_CjwKCAjw_MnmBRAoEiwAPRRWWwCBMvmPhRsxHFr5nkFs6xfDKYDdiVmOnypojlEPdaVEWIP1RMK91BoCHMoQAvD_BwE_k_&gclid=CjwKCAjw_MnmBRAoEiwAPRRWWwCBMvmPhRsxHFr5nkFs6xfDKYDdiVmOnypojlEPdaVEWIP1RMK91BoCHMoQAvD_BwE Bulfyss Electronic Kitchen Digital Weighing Scale MnmBRAoEiwAPRRWWwCBMvmPhRsxHFr5nkFs6xfDKY Ddi VmOnypojlE PdaVEWIP1R t{MK91BoCHMoQAvD_ BwE