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    Aman Khan Week 1

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    Aman Khan
    The document provides a 6-day meal plan and exercise routine with the goal of achieving a strong and aesthetic body. It includes instructions to drink green tea, apple cider vinegar, and 6 liters of water daily. Meals consist of eggs, bread, fruits, rice, dal, chicken and include calorie, protein, carb and fat counts for each.

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    © All Rights Reserved
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    Aman Khan Week 1

    Uploaded by

    Aman Khan
    57 views4 pages
    The document provides a 6-day meal plan and exercise routine with the goal of achieving a strong and aesthetic body. It includes instructions to drink green tea, apple cider vinegar, and 6 liters of water daily. Meals consist of eggs, bread, fruits, rice, dal, chicken and include calorie, protein, carb and fat counts for each.

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    The document provides a 6-day meal plan and exercise routine with the goal of achieving a strong and aesthetic body. It includes instructions to drink green tea, apple cider vinegar, and 6 liters of water daily. Meals consist of eggs, bread, fruits, rice, dal, chicken and include calorie, protein, carb and fat counts for each.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    57 views4 pages

    Aman Khan Week 1

    Uploaded by

    Aman Khan
    The document provides a 6-day meal plan and exercise routine with the goal of achieving a strong and aesthetic body. It includes instructions to drink green tea, apple cider vinegar, and 6 liters of water daily. Meals consist of eggs, bread, fruits, rice, dal, chicken and include calorie, protein, carb and fat counts for each.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    You are on page 1of 4

    Note –

    • Green tea thrice a day


    • ACV (apple cider vinegar) x 4 times a day
    • 6ltr of water a day No Cheating!!

    Calories : 1535
    Protein : 63 grams
    Carbs: 260 grams
    Fats: 26 grams
    Potassium: mg

    PLAN FOR YOUR DREAM BODY

    Name - Goal-Strong and Aesthetic


    Age- Plan duration-6 days
    Please read the entire context before getting started with your plan.

    IMPORTANT NOTES

    • You are allowed 1 cheat meal per week. This meal should be something you are craving or something
    that's not on your diet that you feel like but don’t go overboard.
    • Some Examples would be: a burger (not fast food), a small slice of dessert, home cooked meal. It is to
    replace one of your meals like meal 5 or 6
    • On DAY 1 of your plan, you must take a picture (sports bra for women / shirtless for men in shorts or
    boxers) front and back holding a piece of paper reading "DAY 1" AND the DATE.
    • When you complete your plan take the same photos under the same lighting holding a piece of paper
    reading “WEEK ‘n’ (‘n’ stands for week number)" AND the DATE and then email me the original photos for
    Before and After.

    CHECK INS

    Check-ins will occur every 2 weeks where you must email me 2 current photos in the same position as the
    original before photos. You must also send your starting weight and current weight.

    SOCIAL MEDIA

    Please tag me @livewithaman and comment #livewithamam on instagram in all your progress
    photos and meal photos you post. I would love to see your progress and want to support you through this
    journey.

    Actions to be performed as soon as


    you wake up:

    -Chug Down 1ltr of water.


    -Drink lemon n water(warm)
    -10ml of Apple Cider Vinegar in 200ml water
    -Green Tea
    • ISSA Certified Level 2 Personal
    Trainer Course

    Meal 1-Eggs and Bread with Milk

    a.)
    i.2 Egg Whites cooked in 2.5ml Oil, 2 Brown Breads
    ii. 300ml Milk, 10gm Sugar
    Snack-
    Calories Protein Carbohydrates Fats Potassium

    394 17 gram 54.5 gram 12 gram

    Meal 2- Rice and Dal/Vegetable or Tea with Rusk/Biscuits

    a.) 200gm Rice, 200gm Dal/Vegetable, 100gm Curd b.) 25ml Milk Tea,
    2 Rusk/3 Biscuits(avoid biscuit sandwiches like oreo)

    Snack-
    Calories Protein Carbohydrates Fats Potassium

    488 10 gram 93 grams 8 grams

    a.) 70gm Banana(1 medium Banan


    Meal 3- Fruits

    b.) 100-150 gm Apple/Pear


    c.) 200gm Any other fruit.

    Snack-
    Calories Protein Carbohydrates Fats Potassium

    100 1 grams 21 grams 1 grams


    Meal 6- Dal Chicken n Rice/Roti with Curd
    a) 200 gm Rice, 150gm Dall, 100gm Chicken, Curd
    b) 2 Roti, 150gm Dal, 100gm Chicken, Curd
    c)
    d)

    Snack- Salad
    Calories Protein Carbohydrates Fats Potassium

    553 35 grams 92 grams 5 grams

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