New run by Your Fitness Coach

Input
ALLERGIES OR THINGS YOU HATE EATING
No Allergies

ANY EXISTING DISEASES

no

DESIRABLE WEIGHT (KG)

68

FOOD LOCALISATION (NORTH INDIAN, SOUTH INDIAN

ETC.)
East India

FOOD PREFERENCE (VEG OR NON VEG OR EGGITARIAN)

non veg

GENDER (MALE / FEMALE)

Male

HEIGHT (FEET AND INCHES)

5 feet 9 inches

PREFERRED EXERCISE TIME (MORNING/EVENING)

Evening

WEIGHT (KG)
60

WHAT IS YOUR GOAL?

Healthy, Wealthy And Wise

WORKOUT PREFERENCE (AT HOME OR IN GYM)

Home
DIET CHART
Based on your details, here’s a personalized weekly diet chart designed to help you achieve
your goal of gaining weight healthily while ensuring adequate protein intake. This plan
incorporates non-vegetarian options and is tailored to East Indian cuisine, with a focus on
balanced nutrition.

Monday:

• Pre Workout (5:30 PM): 1 Banana (1g protein)

• Post Workout (7:00 PM): 1 Protein Shake (30g protein)
• Breakfast (8:00 AM): 2 Boiled Eggs (12g protein) + 2 slices of Whole Wheat Toast
• Lunch (1:00 PM): 1 cup of Chicken Curry (30g protein) + 1 cup of Brown Rice + 1
cup of Mixed Vegetable Salad
• Dinner (8:30 PM): 150g Grilled Fish (30g protein) + 1 cup of Quinoa + 1 cup of
Steamed Broccoli

Tuesday:

• Pre Workout (5:30 PM): 1 Apple (0.5g protein)

• Post Workout (7:00 PM): 1 Protein Bar (20g protein)
• Breakfast (8:00 AM): 1 Omelette (2 Eggs) (12g protein) + 1 slice of Whole Wheat
Bread
• Lunch (1:00 PM): 1 cup of Mutton Curry (30g protein) + 1 cup of Jeera Rice + 1 cup
of Cucumber Salad
• Dinner (8:30 PM): 150g Tandoori Chicken (30g protein) + 1 cup of Whole Wheat Roti
+ 1 cup of Mixed Vegetables

Wednesday:

• Pre Workout (5:30 PM): 1 Orange (1g protein)

• Post Workout (7:00 PM): 1 Protein Shake (30g protein)
• Breakfast (8:00 AM): 1 Bowl of Oats with Milk (10g protein) + 1 tablespoon of
Peanut Butter
• Lunch (1:00 PM): 1 cup of Fish Curry (30g protein) + 1 cup of Brown Rice + 1 cup of
Spinach Salad
• Dinner (8:30 PM): 150g Chicken Biryani (30g protein) + 1 cup of Raita

Thursday:

• Pre Workout (5:30 PM): 1 Pear (0.5g protein)

• Post Workout (7:00 PM): 1 Protein Bar (20g protein)
• Breakfast (8:00 AM): 2 Boiled Eggs (12g protein) + 1 cup of Masala Chai
• Lunch (1:00 PM): 1 cup of Prawn Curry (30g protein) + 1 cup of Steamed Rice + 1
cup of Mixed Salad
• Dinner (8:30 PM): 150g Grilled Chicken (30g protein) + 1 cup of Whole Wheat Roti
+ 1 cup of Vegetable Stir Fry

Friday:

• Pre Workout (5:30 PM): 1 Banana (1g protein)

• Post Workout (7:00 PM): 1 Protein Shake (30g protein)
 • Breakfast (8:00 AM): 1 Bowl of Poha with Peanuts (8g protein)
• Lunch (1:00 PM): 1 cup of Chicken Korma (30g protein) + 1 cup of Basmati Rice + 1
cup of Green Salad
• Dinner (8:30 PM): 150g Fish Fry (30g protein) + 1 cup of Chapati + 1 cup of Mixed
Vegetables

Saturday:

• Pre Workout (5:30 PM): 1 Apple (0.5g protein)

• Post Workout (7:00 PM): 1 Protein Bar (20g protein)
• Breakfast (8:00 AM): 1 Omelette (2 Eggs) (12g protein) + 1 slice of Whole Wheat
Bread
• Lunch (1:00 PM): 1 cup of Mutton Rogan Josh (30g protein) + 1 cup of Jeera Rice +
1 cup of Salad
• Dinner (8:30 PM): 150g Chicken Tikka (30g protein) + 1 cup of Whole Wheat Roti +
1 cup of Sauteed Vegetables

Sunday:

• Pre Workout (5:30 PM): 1 Orange (1g protein)

• Post Workout (7:00 PM): 1 Protein Shake (30g protein)
• Breakfast (8:00 AM): 1 Bowl of Dalia with Milk (10g protein) + 1 tablespoon of
Honey
• Lunch (1:00 PM): 1 cup of Fish Masala (30g protein) + 1 cup of Brown Rice + 1 cup
of Cabbage Salad
• Dinner (8:30 PM): 150g Grilled Prawns (30g protein) + 1 cup of Chapati + 1 cup of
Mixed Vegetables

This diet plan provides a balanced intake of protein, carbohydrates, and healthy fats,
supporting your goal of gaining weight while maintaining overall health. Adjust portion sizes
as needed based on your hunger levels and activity. Stay hydrated and consider consulting
with a healthcare professional for personalized advice.
EXERCISE ROUTINE
Weekly Workout Chart

Monday: Upper Body Strength

• Push-Ups: 3 sets of 10-12 reps

• Dumbbell Shoulder Press: 3 sets of 10-12 reps
• Bent Over Dumbbell Rows: 3 sets of 10-12 reps
• Tricep Dips (using a chair): 3 sets of 10-12 reps
• Bicep Curls: 3 sets of 10-12 reps

Tuesday: Lower Body Strength

• Bodyweight Squats: 4 sets of 12-15 reps

• Lunges: 3 sets of 10-12 reps (each leg)
• Glute Bridges: 3 sets of 12-15 reps
• Calf Raises: 4 sets of 15-20 reps
• Wall Sit: 3 sets of 30-45 seconds

Wednesday: Core and Flexibility

• Plank: 3 sets of 30-45 seconds

• Russian Twists: 3 sets of 15-20 reps (each side)
• Leg Raises: 3 sets of 10-12 reps
• Bicycle Crunches: 3 sets of 15-20 reps
• Stretching Routine: 10-15 minutes focusing on major muscle groups

Thursday: Cardio and Agility

• Jumping Jacks: 3 sets of 30 seconds

• High Knees: 3 sets of 30 seconds
• Burpees: 3 sets of 8-10 reps
• Mountain Climbers: 3 sets of 30 seconds
• Shadow Boxing: 3 sets of 1 minute

Friday: Full Body Circuit

• Dumbbell Deadlifts: 3 sets of 10-12 reps

• Push-Ups: 3 sets of 10-12 reps
• Squat to Press: 3 sets of 10-12 reps
• Plank to Push-Up: 3 sets of 8-10 reps
• Jump Squats: 3 sets of 10-12 reps

Notes:

• Ensure to warm up for 5-10 minutes before each workout and cool down/stretch
afterward.
• Adjust weights and reps according to your fitness level and progress.
• Stay hydrated and maintain a balanced diet to support your fitness goals.
GROCERY SHOPPING LIST (WEEKLY)
Here’s a detailed grocery list categorized by food groups, along with estimated quantities and
prices in Indian Rupees (INR) for a week’s worth of meals based on the provided diet plan.

Grocery List

Proteins

1. Eggs: 14 large eggs (approx. 840g) - ₹140

2. Chicken (Boneless): 1.5 kg (for curry, grilled, biryani, korma, tikka) - ₹450
3. Fish (e.g., Salmon or Pomfret): 1.2 kg (for curry, grilled, fry, masala) - ₹600
4. Mutton (Boneless): 1 kg (for curry, rogan josh) - ₹800
5. Prawns: 300g (for curry, grilled) - ₹300
6. Protein Powder: 500g (for shakes) - ₹800
7. Protein Bars: 4 bars - ₹200
8. Peanut Butter: 200g - ₹150

Carbohydrates

1. Whole Wheat Bread: 1 loaf (approx. 400g) - ₹40

2. Whole Wheat Roti Flour: 1 kg - ₹50
3. Brown Rice: 1 kg - ₹100
4. Basmati Rice: 1 kg - ₹150
5. Jeera Rice: 1 kg (or use basmati) - ₹150
6. Quinoa: 500g - ₹300
7. Oats: 500g - ₹50
8. Dalia: 500g - ₹50
9. Poha: 500g - ₹40

Vegetables

1. Mixed Vegetables (Carrots, Beans, Peas): 1 kg - ₹100

2. Broccoli: 500g - ₹50
3. Spinach: 500g - ₹30
4. Cucumber: 500g - ₹20
5. Cabbage: 500g - ₹20
6. Onions: 1 kg - ₹30
7. Tomatoes: 1 kg - ₹40
8. Bell Peppers: 500g - ₹50
9. Potatoes: 1 kg - ₹30

Fruits

1. Bananas: 7 bananas (approx. 1 kg) - ₹50

2. Apples: 4 apples (approx. 800g) - ₹100
3. Oranges: 4 oranges (approx. 800g) - ₹80
4. Pears: 2 pears (approx. 400g) - ₹60

Dairy
 1. Milk: 3 liters - ₹150
2. Yogurt (Curd): 1 kg - ₹60

Condiments & Others

1. Honey: 250g - ₹150

2. Masala Chai (Tea): 100g - ₹50
3. Cooking Oil (e.g., Olive or Mustard): 1 liter - ₹200
4. Spices (Turmeric, Cumin, Coriander, etc.): 100g each - ₹100

Estimated Total Cost

• Total Estimated Cost: ₹4,200

Homemade Protein Shake Alternative

For those who cannot afford protein powder, a homemade protein shake can be made using
the following ingredients:

• 1 cup of Milk (250ml): ₹25

• 2 tablespoons of Peanut Butter (30g): ₹15
• 1 Banana: ₹7
• 1 tablespoon of Honey: ₹10

Total Cost for Homemade Shake: ₹57

This shake provides a good amount of protein and healthy fats, making it a nutritious
alternative.

Notes

• Prices may vary based on location and availability.

• Adjust quantities based on personal preferences and portion sizes.
• Ensure to stay hydrated and consider consulting with a healthcare professional for
personalized advice.
DISCIPLINE AND ACCOUNTABILITY
To help you maintain discipline and accountability towards your goal of gaining weight
healthily while integrating exercise into your routine, here’s a comprehensive strategy plan
that includes practical strategies, tools for tracking progress, and techniques for overcoming
common barriers and setbacks.

1. Practical Strategies for Maintaining Discipline in Diet and Exercise

• Set Clear, Achievable Goals: Break down your main goal (gaining weight) into
smaller, measurable objectives (e.g., gaining 0.5 kg per week). This makes the process
less overwhelming and allows for regular assessment of progress.

• Create a Routine: Establish a daily schedule that includes specific times for meals and
workouts. Consistency is key to forming habits. For example, always have breakfast at 8
AM, workout at 5:30 PM, and have dinner at 8:30 PM.

• Meal Prep: Dedicate time on weekends to prepare meals for the week. This reduces the
temptation to skip meals or opt for unhealthy options when you're busy. Portion out
meals in advance to make it easier to stick to your diet.

• Mindful Eating: Practice mindful eating by focusing on your meals without

distractions (like TV or smartphones). This helps you enjoy your food more and
recognize when you’re full, preventing overeating.

• Incorporate Variety: To prevent boredom, rotate different recipes and food items
within your diet plan. This keeps meals exciting and encourages adherence to your
eating plan.

• Stay Hydrated: Drink plenty of water throughout the day. Sometimes thirst is mistaken
for hunger, leading to unnecessary snacking.

• Find a Workout Buddy: Exercising with a friend can increase motivation and
accountability. You can encourage each other to stick to your workout schedules and
share progress.

2. Tools and Resources for Tracking Progress and Staying Accountable

• Fitness Apps: Use apps like MyFitnessPal or Cronometer to log your food intake and
track your macronutrients. These apps can help you stay accountable to your diet plan.

• Workout Trackers: Consider using fitness trackers (like Fitbit or Apple Watch) to
monitor your workouts, heart rate, and daily activity levels. This can provide
motivation and help you see your progress over time.

• Progress Journal: Keep a journal to document your daily meals, workouts, and
feelings. Reflecting on your journey can help you identify patterns, celebrate successes,
and address challenges.

• Weekly Check-Ins: Schedule a weekly check-in with yourself (or a coach) to review
your progress. Assess what worked, what didn’t, and adjust your plan as necessary.
 • Social Media Groups: Join online communities or social media groups focused on
fitness and nutrition. Sharing your journey and connecting with others can provide
support and motivation.

3. Techniques for Overcoming Common Barriers and Setbacks

• Identify Triggers: Recognize situations or emotions that lead to unhealthy eating or

skipping workouts. Develop strategies to cope with these triggers, such as stress-relief
techniques (e.g., meditation, deep breathing).

• Plan for Setbacks: Understand that setbacks are a normal part of any journey. Have a
plan in place for how to get back on track after a slip-up. For example, if you miss a
workout, schedule an extra session later in the week.

• Positive Self-Talk: Replace negative thoughts with positive affirmations. Remind

yourself of your goals and the reasons you started this journey. This can help maintain
motivation during challenging times.

• Reward Yourself: Set up a reward system for achieving milestones. Treat yourself to
something enjoyable (not food-related) when you reach a goal, such as new workout
gear or a massage.

• Stay Flexible: Life can be unpredictable. If you miss a workout or have an off day with
your diet, don’t be too hard on yourself. Adapt your plan as needed and focus on
getting back on track.

• Visual Reminders: Place motivational quotes or images in visible areas (like your
fridge or workout space) to remind you of your goals and keep you inspired.

By implementing these strategies, utilizing the right tools, and preparing for potential
setbacks, you can maintain discipline and accountability on your journey to achieving your
health and fitness goals. Remember, consistency and patience are key to long-term success.