Time Food Item (g) (g) (g) (Kcals) Pre- 20g scoop of whey in water OR Workout/ 200mL Cow's milk OR 100 mL of 14 2 2 77 Snack milk for tea/coffee with 5g sugar 140g Banana/260g Papaya/ 200g 2 0 32 116 Apple/200g Orange 2 cheese cubes OR 200g plain Mid-Meal yogurt OR 24g of any nuts 13 7 4 160 Snack (Cashews/Almonds/Walnuts) 2 slices of Bread and 10g of Peanut 4 6 20 200 Butter/ Almond Butter 60g Banana/110g of Papaya/120g of fresh berries/80g Apple/80g 0 0 13 50 Orange 50g of Poha/ Sabudana/Sooji OR Breakfast 3 0 38 179 45g Oats One scoop of whey OR 35g of 25 2 1 120 Soya chunks 10ml Butter/ Oil/ Ghee 0 10 0 90 65g White Rice/ Wheat flour roti Lunch OR 75g of Pasta OR 4 slices of 5 0 50 216 bread 65g Soyabean chunk OR 100g 33 3 7 273 Lentils (dal) 10mL Butter/Ghee/Oil 0 10 0 90 Add Veggies of your choice
65g White rice/Wheat roti OR 75g
Dinner 5 0 50 216 of Pasta 65g Soya chunks OR 100g Lentils 33 3 7 273 10 ml Butter/ Oil/ Ghee 0 10 0 90 Add Veggies of your choice
Time Food Item (g) (g) (g) (Kcals) Pre- 20g scoop of whey in water OR Workout/ 200mL Cow's milk OR 100 mL of 14 2 2 77 Snack milk for tea/coffee with 5g sugar
140g Banana/ 260g Papaya/ 200g
2 0 32 116 Apple/ 200g Orange Mid Meal 2 whole eggs OR 200g plain yogurt 13 7 4 160 Snack OR 2 cheese cubes 2 slice of bread and 10g Peanut 4 6 20 200 butter/ Almond Butter 60g Banana/110g of Papaya/120g of fresh berries/80g Apple/80g 0 0 13 50 Orange Breakfast 7 egg whites OR a scoop of whey 25 0 1 120 50g Poha/ Sooji/Sabudana/45g 2 0 27 179 Oats 10 ml Butter/ Oil/ Ghee 0 10 0 90 65g of White Rice/Wheat Flour Roti Lunch 5 0 50 216 OR 75g Pasta OR 4 Slices of Bread Chicken Breast 165g OR Pomfret 33 7 0 273 190g OR 11 Egg whites 10mL Butter/Ghee/Oil 0 10 0 90 Add Veggies of your choice
65g White rice/ wheat rotis OR 75g
Dinner 5 0 50 216 of Pasta OR 4 slices of bread Chicken Breast 165g OR 11 Egg 33 7 0 273 Whites OR Rohu 190g 10 ml Butter/ Oil/ Ghee 0 10 0 90 Add Veggies of your choice
Carbohydrate Sources Sugar Substitutes Protein + Fats Sources
35g Jowar Sugar Free Gold 1 Cube Cheese
35g Makkai Erythritol Powder 1 Slice of Vegan Cheese
400g of any Potato Stevia Powder 100g Curd
- - Yogurt 95g Pack
Fat + Protein Sources Protein Sources
12g Peanut butter Tofu 145g 10g Almond Butter Basa 220g 2 Whole Eggs Prawns 135g 100 Ml Almond Milk Salmon 75g 120ml Soy Milk Rohu 145g Dry-fruit mix 10g almonds +10g Seer Fish 120g walnuts+ 10g cashews 120g Mutton Tilapia 140g 50g Lamb - NOTES Please add veggies to your meals wherever mentioned without fail. You can toss them in the pan in which you prepare other portions. Don't add any extra dressings or oil to your veggies. Prepare your meals in allotted oil only. Consume allotted oil daily without fail. Refer to substitution list if diet gets monotonous for you. Complete every given meal everyday. If you are unable to complete your soya or paneer consume it late in the day. Consume 3 Litres of water everyday.
www.thepfc.club NOTES (CONTINUATION)
You may use 2 onions, 2 tomatoes,
spice powders to cook. You can consume black tea or coffee without sugar or 0 calorie drinks (Coke Zero). Keep a 30 mins gap before workout and meals. Don't use extra sooji or cornflour for marination or any purposes. Complete 10,000 steps everyday. You can break your meals into smaller portions if you are unable to complete them at a time. All ingredients have to be measured raw (Uncooked)
www.thepfc.club WORKOUT CHART (INSTRUCTIONS)
1. Make sure you watch the exercise tutorial
video before performing the workouts in case you are unsure about the exercise posture and form(link attached) 2. If you still need clarification about the form or the exercise you are performing, kindly record a video of yourself performing the exercise that covers your side and front angle and get it reviewed by a professional. 3. In case of any injury, stop the workout and seek medical attention based on the degree of the damage. 4. Your Exercise Form may differ slightly from the exercise form displayed in the video. 5. Good sleep on a regular, consistent basis will ensure good performance during the workouts. Make sure that you are sleeping at least 7-9 hours daily.
www.thepfc.club WORKOUT CHART (INSTRUCTIONS)
1. Some soreness is expected when you are a
beginner and just starting your workout for the first time. The soreness will gradually decrease, given that you are eating sufficient protein and sleeping well. 2. In case of sharp pain while performing any exercise, stop the workout. Re-assess your current stance and note what went wrong so that it doesn't occur again. 3. This is a generic layout and sequence of exercises you can perform. In case of pre- existing injuries, or joint/ muscle issues, consult a physiotherapist or an exercise professional before you follow any program. 4. PFC won't be liable in any way if you injure yourself during any of the movements recommended in the chart.
www.thepfc.club Day 1 (Beginner) Exercise Sets Reps
Machine Chest Press 3 12 to 15
Machine Shoulder Press 3 12 to 15
Machine Fly/Pec Deck 3 12 to 15
Seated Lateral Raises 3 12 to 15
Cable Tricep Pushdowns 3 12 to 15
Plank Hold 3 15 to 30 Seconds
Superman 3 10 to 12
Day 2 (Beginner) Exercise Sets Reps
Smith Machine Squats 3 12 to 15
Leg Extensions 3 12 to 15
Leg Curls 3 12 to 15
Walking Lunges 3 12 to 15
Glute Bridge 3 12 to 15
Standing Calf Raises 3 12 to 15
Day 3 (Beginner) Exercise Sets Reps
Lat Pull Down (Normal Grip) 3 12 to 15
Seated Machine/ Cable Rows 3 12 to 15
Dumbbell Shrugs 3 12 to 15
Cable Bicep Curls 3 12 to 15
Hammer Curls (With Dumbbells) 3 12 to 15
Sit-ups 3 12 to 15 Day 1 & 4 (Intermediate) Exercise Sets Reps
Conventional Deadlifts 5 8 to 10
Lat Pull Downs (Underhand Grip) 3 8 to 10
Seated Cable Rows 3 8 to 10
Rope Facepull 3 12 to 15
Dumbbell Shrugs 3 12 to 15
Bicep Curls (With Dumbbell) 3 8 to 10
Hammer Curls (With Dumbbells) 3 8 to 10
Reverse Barbell Curls 3 8 to 10
Day 2 & 5 (Intermediate)
Exercise Sets Reps
Flat Bench Press (Dumbbell) 4 8 to 10
Incline Bench Press (Dumbbell) 4 8 to 10
Cable Crossover 4 8 to 10
Lateral Raises 3 8 to 10
Overhead Tricep Extension (Rope) 3 8 to 10
Tricep Pushdown (Rope) 3 8 to 10
Crunches 3 25
Hanging Knee Raises 3 20
Plank Hold 3 30 to 60 Seconds
Day 3 & 6 (Intermediate)
Exercise Sets Reps
Barbell Squats 4 8 to 10
Leg Press 4 8 to 10
Leg Extensions 3 8 to 10
Barbell Lunges 3 8 to 10
Leg Curls 3 8 to 10
Hip Thrust 4 8 to 10
Standing Calf Raises 3 20
Seated Calf Raises 3 20
ABOUT PFC CLUB PFC Club is a group of certified fitness experts, mental health specialists, and Gynaecologists.
Our transformation goals are powered by
infusing a healthy lifestyle into our mentee’s routines so that it is sustainable in the long run. Our programs are not just limited to physical weight loss/gain but extend farther into every aspect of our clients' lives. Our expertise in this field helps us transform people inside out. There is a lot of misinformation and myths about fitness and lifestyle. We aim to spread correct awareness about a healthy lifestyle through our carefully crafted fitness plans. We neither advocate any short cuts or quick fixes for weight loss or muscle gain, nor promote any drug usage.
At PFC Club, we continuously work towards
making you the best version of yourself, physically and mentally.
www.thepfc.club MENTEE PROGRESS
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www.thepfc.club Founder's note
Chirag Barjatya
Hi Welcome to PFC Club!
Thanks for downloading the free diet plan! I appreciate
you for taking the first step towards following a fit and healthy lifestyle.
With our expertise, we have given you a customised diet
plan. However, just a standalone diet plan doesn’t suffice the purpose.
I strongly recommend interacting with health and fitness
professionals, who can clear any doubts and customise the plan even further for you. So, I invite you to join our community where you can interact with more than 30 coaches, who will help you. Converse with like-minded people, who will keep you motivated and well-informed throughout your journey.
