Welcome Letter from Vasu & his Team!



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Hi, 



I’m glad to have you on board and begin this amazing journey with you! After evaluat-
ing all of the details mentioned in the questionnaire by you, I’ve created the program
which is tailored specifically towards your body and goals.



One thing I want to let you know before we start anything is that I’ve been coaching
people globally since 2014 and I’ve had great success with transforming people’s bod-
ies and lives! Since I personally have been through this transformation journey I truly
understand what does it take to change the composition of a human body. Here, I’m
combining the science behind with an easy go to approach for you to follow every-
thing easily, keep it sustainable and get into the best shape of your life! 



I promise to give you a better body, mindset, performance and a healthier lifestyle.
However, in this journey, I want you to be honest and committed to what you’ve been
assigned since I believe in sheer work ethics and NO EXCUSES! 



I hope you're going to work relentlessly and make the best of my wisdom. Once again,
keep your dreams alive, and most importantly understand to achieve anything re-
quires faith and belief in yourself, vision, hard work, determination, and crazy dedi-
cation. I’ve laid out the blueprint for you and now it’s time that you give me your
100% and make me proud! 





Strict Instructions: 



After 30 days of following your program, I want your before & afters in a collage style
and a brief but well detailed summary about how did you feel while being on the pro-
gram on my personal email address, i.e [email protected] 



Your journey begins as per mentioned date by you, till then you can get a hold of this
app! 

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Notes from Vasu: 



1) Aim to drink 3-4 litres of water per day.

2) Aim to sleep 7-8 hours a night. 




3) Make sure you weigh all your food with a weighing scale so that you are consuming
the exact amount of calories and macros. All foods are to be weighed “cooked” unless
stated.

4) I will be manipulating your macros/calories every 4 weeks so that you don’t get
stuck anywhere in the process of changing your body composing and getting trans-
formed.

5) Meal timing is not important for achieving your goals as long as you maintain your
calorie and macronutrients for each day. Any of the above meals can be your pre &
post workout.

6) Remember the most important rule is to consume the daily amount of calories and
macros (protein, carbs and fat) everyday.

7) Eat at an interval of every 2.5 to 3.5 hrs to keep the body anabolic throughout the
day and also for healthy digestion.

8) You can choose whichever time suits you to consume these meals.

9) Kindly check-in with me after 30 days with your before & after on my email address
as stated above. It’s your responsibility to check-in with me.



10) Stay dedicated, stay consistent and make it happen!



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Supplements: 



Creatine

Whey Isolate

Fish oil

Magnesium



When & where to be used: 



Creatine: 3-5g in post workout shake or plain water

Whey Isolate: 1 scoop post workout / 1 scoop in snack #1 

Fish oil: 1 capsule in lunch & 1 capsule in dinner 

Magnesium: 200mg before bed 



Brands:



Creatine: Any Monohydrate 

Whey Isolate: VM Nutrition 

Fish oil: Any basic brand 

Magnesium: Doctor’s Best 



Note: About 70% of supplements sold across India are fake, counterfeit, unregistered
and unapproved. Make sure to buy genuine. 



You can order VM Nutrition whey here: www.vasumi*al.com/products/whey-isolate

All India delivery 🚚 



Use code: TEAMVM to get flat 10% discount on your order — only for online coach-
ing members

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Important questions & answers for you so that you could follow the program without
any interruptions and at the same time empower yourself with the extra knowledge.



PROGRAM INFORMATION:



How do I check my plan?



Step 1: Open App

Step 2: Click on Menu (9 little dots in the bottom right)

Step 3: Click on “Programs” tab

Step 4: Click on your assignment

Step 5: Click on “Start Schedule” 


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Can I pause my program?

Unfortunately, once the program has started, it cannot be paused since the whole
program is laid out for each day and each day matters. If you waste days or a few
weeks for any reason, the results will be affected. 

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How do I renew my plan?

You can renew your plan by simply purchasing the program again from www.vasumit-
tal.com or paying directly through UPI: vmnutrition@axisbank

Note: please notify via email on [email protected]

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NUTRITION INFORMATION:

Do I need to eat boiled food?

Nope, never. I never suggest anyone to eat boiled food since that’s something not sus-
tainable in the long run. Always make your food taste good. You can use any spices of
your choice whatsoever, just make sure to keep an eye on your oil intake. I recom-
mend 1-2 tsp per meal.

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What if I want vegetarian options for Tuesdays and Saturdays or for a few days, what
should I eat instead of eggs & chicken?

You can replace chicken with 150g cooked lentils of your choice and eggs with 100g
palak paneer. 

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I cannot afford protein powder 2x a day, is there any other option?

Although I recommend 2 scoops of protein each day if you wish to see impeccable re-
sults, however if you have serious affordability issues then I’d recommend you to re-
place the same with either 8 egg whites or 100g cooked chicken breast. (This is re-
placement for 1 scoop)

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Do I need to consume protein shakes on rest days too?

Yes, your body doesn’t know if it’s training day or rest day. Your body demands recov-
ery 7 days a week and round the clock. If we skip on protein, our recovery will suffer
which would eventually result in poor to no results.

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What should be my pre-workout meal?

Your pre-workout meal can be any meal provided in the program. For ex: if you wish
to train in the morning, you can simply train after meal #1 that is breakfast or if you
wish to train in the evening, you can train after snack #2

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What should be the gap between pre-workout meal and training?

Ideally, a 90 min gap!


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When can I have a cheat meal?

You can cheat ONCE every week. It can be a burger, pizza, wrap, mughlai or anything
you like. Build muscle, drop fat and enjoy life too " 

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WORKOUT INFORMATION:

What’s the best time to workout?

The best time is whenever you feel most energetic and at peace. I look at bodybuild-
ing/fitness as a form of meditation and it’s something which shouldn’t be done in a
rush or with a flickering mind. Make training the best part of your day.

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What should I have just before workout, intra-workout and post-workout?




Before workout: 1 cup black coffee — if training before 5pm, else beetroot juice with
some mint, Intra workout — 1L water, Post workout: 1 scoop @vmnutrition whey pro-
tein isolate in cold water

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How much weight should I lift?


Choose a weight that allows you to reach muscle failure by the target rep listed. For
example:

Set 1: 10 reps (moderate to light)

Set 2: 8 reps (moderate to heavy)

Set 3: 6-8 reps (heavy)

Set 4: 6-8 reps (heavy)


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Can I replace an exercise according to my choice?

Yes, if you feel that you’re comfortable with any specific exercise and you can lift
heavier on it, you can replace the same with yours.

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What if I don’t have any specific machine available at the gym?

You can replace the same with an other alternative to it or even do free weights. For
ex: if your gym doesn’t have a static rower, you can use cycle or even do rope skip-
ping instead of it.

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Top 3 AB exercises you recommend?



• V-Ups

• Flutter Kicks Superset with Scissors

• Russian Twists



5 sets for 30sec ON and 60sec OFF

4-5x a week; empty stomach in the morning. Hardly takes 10 minutes but burns like
hell ;) 

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