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in

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
any supplements/drugs or controlled substances of any kind.
"Nothing contained herein is to be construed as Medical Advice. Use of any supplements/drugs and exercise regiment should o
under the directions and auspices of a licensed physician. The writer does not claim to be a medical doctor nor does he purport
medical advice."

This is ONLY a sample diet plan! The diet plan that suits your need & lifestyle would be very different from t
ndone the use of

e regiment should only be done

nor does he purport to issue

different from the one shown here

Sample Diet Chart

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Food Item Quantity

Upon Waking up
5gm Glutamine
Breakfast (30 minutes Post workput)
Paneer 75gms
Butter/Ghee/Coconut oil 10ml
Spinach / Fenugreek (not counting Macros & Calories) 100 gms
Onion - Medium Half
Lunch
Broccoli 100 gms
Paneer 100gms
Coconut oil/Butter/Ghee. 10ml
Onion - Medium Half
Pre Workout: Have a strong black coffee
Post Workout
Whey 2 Scoop
Dinner (1-2 hours before sleep)
Canola/Olive/Butter/ Coconut oil 10ml
White Rice(uncooked) 100
Soya Chunks 75
Total Macros

*The above mentioned values are approximate and may differ based on the food quality and brand
Herbs and spices you may use: turmeric, cinnamon, ginger, dill, parsley leaves, chili flakes, paprika, cayenne pepper, coriand
*Water needs to be minumim 6-8 liters a day
Drinks: black coffee / black tea / herbal tea / diet drinks / water. No milk, sugar or sugary drinks/milkshakes etc.
Green vegetables: basically anything green, broccoli, green beans, asparagus, salads - you can add vegetables to any meal
 Website link www.zevic.in
Coupon Code for
SQUATS members SQUATS
Discount Amount 25%
Fats(gms) Carbs(gms) Protien(gms) Calories

16.5 2 14 212.5
10 0 0 90
0 0 0 0

0 10 4 56
22 3 18 282
10 0 0 90

4 6 50 260

10 0 0 90
0 34 7 164
0 24 39 252
72.5 79 132 1496.5

od quality and brand

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

r or sugary drinks/milkshakes etc.

salads - you can add vegetables to any meal
 Additional Instructions

Vitamin C 1 tab 500mg+1 multivitamin (any) + Liv52 (Himalaya) + Fish oil caps(2)

Have 1 tbsp of Isabgol/psyllium husk with water

Add Apple cider Vinegar 1 spoon

Have BCAA during workout

Add 100gms Spinach/Lettuce/Broccoli

Have 1 tbsp of Isabgol/psyllium husk with water

If you feel hungry any time of the day, eat cheese /paneer, Green veggies

oregano, thyme, cardomoms, nettle leaf, phennel seeds, psyllium, bay leaf, fenugreek.
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Supplement Timing
Whey protien 1 scoops per day

Glutamine(Optional) 5gm upon waking up

BCAA 1 scoop intraworkout

Brands*
Any standard brands for supplements
Six pack nutrition offers special 28% discount for SQUATS members
Website: www.sixpacknutrition.in
Coupon code: WPSP08
 Website link www.zevic.in
Coupon Code for SQUATS members SQUATS
Discount Amount 25%
 Website link www.zevic.in
Coupon Code for SQUATS members SQUATS

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

 Description

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
chlorogenic acid required for a healthy body. It is recommended by doctors, nutritionists,
diabetologists and endocrinologists across the 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.
Zevic Stevia sweeteners are 100% natural and DO NOT contain chemicals, sucralose, lactose,
dextrose, aspartame, maltodextrin etc. among many other ingredients.
 Ingredients
Stevia Extracts, Distilled Water

Stevia extracts, Erythritol

Brown Stevia extracts, Erythritol

Stevia extracts, Erythritol

Handpicked Stevia Leaves

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 ingre
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 travellin
Zevic Stevia powder is ideal for cooking, baking, adding to tea, coffee or any hot or cold beverages, food items, desserts, baked
Zevic is a welcome option for health & calorie conscious and diabetic people who want to ingest natural ingr
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 sw

Zevic is a welcome option for health conscious and diabetic people who want to ingest natural ingredien
1 tablet is equivalent to 1 tsp of sugar sweetness.
Heat stable up to 220 degree Celsius.

Zevic tablets are ideal in tea, coffee or any hot beverage as a healthy substitute for sugar, honey or artificial sw
Zevic is a welcome option for health conscious and diabetic people who want to ingest natural ingredien
1 tablet is equivalent to 1 tsp of sugar sweetness.
Heat stable up to 220 degree Celsius.
Zevic Stevia powder is ideal for cooking, baking, adding to tea, coffee or any hot or cold beverages, food items, desserts, baked
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1 spoon (provided inside) is equivalent to 1 tsp of sugar sweetness.
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to 220
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beverages, food items, desserts, baked
Zevic is a welcome option for health & calorie conscious and diabetic people who want to ingest natural ingr
1 spoon (provided inside) is equivalent to 1 tsp of sugar sweetness.
Heat stable up to 220 degree Celsius