Vijay Aggarwal | fittoor GOO FITT · 2018-12-24 · Women & Weight Lifting 47 Cardiac Health 48 How...

GOO FITT Version 10

WHY READ Read it to take control of your Life

Read it to get back on Track

Read it to become Fit

Vijay Aggarwal | fittoor

Goo Fitt ndash v 1 0 ndash 2018Nov

V i j a y A g g a r w a l | f i t t o o r P a g e 1 | 60

HOW IT ALL BEGAN 4

My Learnings During This Time hellip 6

My Genuine Advise 6

NOTE TO READERS 7

Disclaimer 7

WHY 8

Why You Would Want To Read This 8

Still Not With Me 9

Do We Have A Solution 10

FIRST SOME DOUBTS 11

Why Do We Get Fat 11

Why Do We Feel Hungry Even If We Are Fat 11

What Happens To The Fat After We Become Slim 13

Whatrsquos The Difference Between Weight Loss amp Fat Loss 13

NOW SOME BASIC SCIENCE(Y) STUFF 14

Body Composition What Is Body Made Of 14

Bodyrsquos Energy Requirements 14

Energy Balance 15

Conversion Of Macro Nutrients To Usable Energy ie ATP 21

Estimating Energy Requirements ie TDEE 22

Deciding On Your Goal 24

Manipulation of Calories 26

LETrsquoS UNDERSTAND BODY TYPES 28

Endomorph 28

Mesomorph 28

Ectomorph 29

POPULAR DIETS DIETING STRATEGIES amp TECHNIQUES 30

Which Is The Best Diet 30

Keto 30



Low Carb 32

High Carb 32

GM 32

Dieting Strategies 33

Dieting Techniques 34

Metabolic Adaptations amp Plateaus 35

Cheat Meal Refeed and Diet Break 35

Plateau 36

OTHER IMPORTANT THINGS 38

Water 38

Sleep 39

Hormones 39

Letrsquos Understand More About Nutrients 42

Letrsquos Understand The Staple India Food 45

Insulin Sensitivity A Little More In Detail 45

Nutrition Partitioning 46

Micro Nutrients 46

WORKOUT 47

Women amp Weight Lifting 47

Cardiac Health 48

How Do We Start Resistance Training 48

Energy Systems 48

SUPPLEMENTS 50

Possible Situations Where You May Need To Supplement 50

Whey 50

Casein 53

BCAA 53

Omega3 Fatty Acids 53

Creatine 53

HOW TO MEASURE PROGRESS 56



PEOPLE TO FOLLOW 57

Some International Authorities 57

Some Indian Folks I Like 57

RESOURCES 58

Kitchen Weighing Scale 58

Personal Weighing Scale 58

Inch Tape 58

Camera amp Tripod 59



HOW IT ALL BEGAN

Hi I am Vijay - an ex-corporate servant for 10+ years Currently running a polyclinic in Mumbai

with a team for 20+ doctors from different specialities (huh hellip cut it short hellip who cares)

All this started with I becoming fat and my HBA1C (blood marker for diabetes) hitting 63 ie pre

diabetic (I still consider it diabetic) A little more into flashback

I was healthy (neither fat nor fit) and (un)happy working in a corporate job

Things were going fine and the worst (probably slightly better than my job)

thing happened ie marriage

All those pre-post wedding lunches and dinners and endless similar shit

started I got complacent about the health and became fat lazy as fack

Meanwhile I quit my job and started this clinic (wife is a dentist) in Mumbai

During this time I left all my physical activities (as it is I was mostly out of

exercises amp play for almost 14 years)

Got MRIs done but nothing major came out During all this another medical

condition hit me I was diagnosed prediabetes (HBA1C - 63) I hated it - Dad

is diabetic for 30+ years amp on insulins shots for past 10+ years Have seen

him being hypoglycaemic and sweating like as if taking a bath (and helpless at such occasions)

My brother also recently got diagnosed with diabetes I cried that night and decided to take

control of things

Being in the medical field I was a member of few fitness groups for quite some time but now I

started following them actively

Soon I was diagnosed with early degeneration of spine givi

person

ng me

tremendous lower back pain with just normal sitting So I would usually stand

the whole day hellip Later took help from physiotherapist and got better but

again stopped all exercises because I was a lazy fat Guess what the

pain came back with higher intensity and rigid (not going away) Again took

gt30 physio sessions (from 4 different experts but all went in vain) hellip only

improvement - The pain became bearable I became accustomed to it



It was all new approach to science logical and no push towards supplements or fat burners or

mass gainers and steroids It was all natural Thank to these folks for my early health

improvements fitness and knowledge (See the lsquoPeople to Followrsquo section)

I took it to next level and completed formal education in Exercise and

Nutrition Science I also started exercising in gym I lost a lot of weight

(close to 20 kgs) which mostly was fat (some bit of muscle too as it is a

part and parcel of this cycle hellip will discuss sometime later)

This journey hasnrsquot been smooth as obviously not completed Have

been hit with a lot of roadblocks especially my continual spinal injuries

but this isnrsquot over yet

Destination is far and it is okay to take pit stops but not okay to turn

back or stop in between Run Walk Crawl Drag but damn it hellip complete it



My Learnings During This Time hellip Quantified Results need Quantified Nutrition + Quantified Workout

(say 5 kg weight fat loss in 3 months)

Today Quantity of Food (kcal) is a greater concern than Quality of Food

(not saying quality doesnrsquot matter)

Consistency and Discipline is the Key to success

o Consistency gt Perfection

o Discipline gt Motivation

Body is not 70 Diet and 30 Exercise

o It is 100 Diet and 100 Exercise

My Genuine Advise Never Ever Stop Exercising

o Just morning walk or yoga is activity not exercise

o Exercise is challenging and pushing the body to newer limits

Force Kids to Play Outdoors

o I am lucky my parents didnrsquot get me a video game

Instead they got me a cycle to go to school

Save Money Save Time Save Environment Improve Athletic Ability

More Time Mobility Neural Co-ordination etc

o As my mom says पहला सख निरोगी काया

I know almost 98 of the people (especially in towns) still donrsquot do any activity

I have been lucky to run this clinic and met so many doctors from different backgrounds I get so

many different and interesting perspectives



NOTE TO READERS

What you are going to read is quite a bit of information which I have accumulated over my

journey in this field from various courses books from international authors videos blogs

various discussions research studies etc It may be difficult to digest all this information at once

so read slowly read in tranches and read it several times

Also consider this as a handy workbook and feel free to circulate this amongst your friends or

people you find in need for FREE (request you not to charge anyone for the book)

If you have any doubts please post in the group (httpswwwfacebookcomgroupsfittoor)

and I will be more than happy to help you (to the best of my knowledge) on the topic

Also I understand that this field is continuously evolving and I will update keep this document

at regular intervals I will also try to create a local language version of this document (would

appreciate if someone can volunteer to do the same for their local language to benefit the

community as a whole)

I also encourage you to follow the experts (refer lsquoPeople to Followrsquo section) in nutrition and

exercise to learn and educate yourself

Since you have decided to read this book I would like to say Congrats and Welcome

Also everything you are going to read is only related to Body Recomposition ie Losing Fat

(weight) and Building Muscles For therapeutic diets like acidity issues or any medical

conditions please consult a doctor Usually most (if not all) are lifestyle driven and should get

sorted with improvement in lifestyle

Disclaimer The information in this group and the document is all an outcome of my personal learnings

Nothing in this document should be considered a medical advice Please consult your doctor for

any medical condition and take consent before starting any medicines and supplements



WHY

Why You Would Want To Read This

Me Honestly speaking you donrsquot have a choice It is only a matter of time

You But hellip I donrsquot have a medical condition I donrsquot have pain I donrsquot take medicines and I donrsquot look fat hellip

Me Huh I know hellip read below now

I see and listen to all this very often but hellip you are ignoring what you are not doinghellip Let me help

you do some self-realization

Computers Tablets and Smartphones ndash lsquoBoon to Businessrsquo BUT lsquoBane to Bodyrsquo

New Trends hellip

Earlier Today

People who visited orthopaedics were kids People who visit orthopaedics are teenagers and middle aged adults

Key Problems Injuries and fractures (during play) or accidental cases

Key Problems Lower Back pain Spinal issues Postural issues

No wonder Dettol changed their strategy

From a product mostly used on injuries (Dettol Anti-Septic) to a product mostly used for prevention (Dettol Soap) because they saw the trendhellip not of better health but they feared of losing business as people became lazy and technology slaves their inactivity led to other business challenges

People doing corporate jobs have become computer and smartphone ninjas hellip but they

are not realising that they are losing out on a Strength Mobility Flexibility and creating a lot

of pressure on spine hormones and other body functioning

They are becoming Fat Lazy Stressed Junk Eaters Smokers Drinkers and are surrounded

with all kinds of lifestyle issues

How do I know all this

o Been there and Done that

o I asked the same questions to my doctors in the clinic lsquowho would visit them these

daysrsquo hellip and these were the answers ie from an lsquoinjuryrsquo to a lsquolifestyle and posture

problemrsquo

o Donrsquot take my word for it hellip just visit any physiotherapy clinic and observe the

age group and their key complaints hellip

Do you recall that spectacles was so Uncommon in our parentsrsquo generation but so

common todayhellip



Look at hair loss and greying hair hellip so common in todayrsquos generation hellip and see Diabetes

Blood Pressure Fatty Liver Thyroid PCOD hellip

In our parentsrsquo generation people used to get diabetic after the age of 45 (that too very

few)

o Today I know so many people in the age group of 30s taking insulin shots and

plethora of people taking meds for Diabetes Blood Pressure Thyroid PCOD etc

Still Not With Me Okay ask any girl in the age group of 20-30s hellip about PCODPCOS

o They will recall you at least 5 names in their circle they are aware of (they

themselves also might be a part of it)

o I am aware of many of my family members or relatives struggling with this

Common Characteristic - mostly obese bad lifestlye (eating outside

eating all high calorie sugary and fatty processed foods highly stressed

in their personal life)

o Also I am sure most of our parents never knew about this condition

Not because they were less educated but because they didnrsquot need to

Try asking people about thyroid hellip you will find at least 3-4 people in your family

(including close relatives) suffering with ithellip

What Do You Think All This Has Triggered From

Thatrsquos why I said you donrsquot have a choice Sooner or Later it will hit you

You must be thinking that our parents grandparents never thought about such issues hellip

Yes they didnrsquot need to because their equation was balanced on both the sides

They didnrsquot have easy access to such high calorie stuff and their physical stress (again not

morning walk and yoga) was through the roof

o Remember you dadi and nani making flour out of wheat by hand

o Preparing spices by hand

o Preparing food and sweets all by themselves

o Washing and rinsing and drying clothes by hand

o Sweeping cleaning the house by themselves

o Taking out water from wells and then carrying it to home etc

o In fact I can relate almost every gym exercise to one of these such movements

How much of that you do today (Similarly with our dada and nana)



o Do you think they could afford high calorie stuff hellip most probably NO

o Outside dinners and coffee meets were a super luxury

o Desserts was not an after meal thing

It was a sought after thing which was available either on marriages or on

festivals (that to made at home)

Now you see it is all lifestyle

Do We Have A Solution Yes hellip Eat Less Energy amp Spend More Energy

It means

Eat for a Purpose Neither for Taste Nor for Emotion

Sounds simple correct Chalo Letrsquos do it then



FIRST SOME DOUBTS

Why Do We Get Fat At Young Age

o Body has a need for energy to grow and build body parts

o Your physical efforts (still for many in this generation) is at peak

o So even if you overeat slightly during the growing age body takes care of it

Once you hit puberty ie adulthood (17-18 years)

o Bodyrsquos sole goal is survival

o Your physical activity comes to a standstill

o This is where the problem starts

We now have the appetite to eat more

Have easy access to high kcal stuff (no one to stop)

Have parties to attend etc

And we hate moving around physically

We want to sit or drive down to every inch of the road

This is how we create Energy Imbalance and become fat

Why Do We Feel Hungry Even If We Are Fat Letrsquos get into some history

Human race started with the problem of searching for food



o We would usually hunt food

o There would be days weeks when we didnrsquot get food

even famines and droughts

o So our bodies were designed for survival in these situations

and we still havenrsquot evolved)

How do you think the human race survived in such times

o It survived by storing energy for bad times ie becoming fat or I should say

storing fat (Fat is stored form of energy in body)

o Yes the fatter you were the better were your chances of survival

Just like a camel stores water for bad times in a desert

And they didnrsquot struggle with such lifestyle issues as we do

because their equation was balanced ie superb tolerance to food

because of high physical stress

So even if we are fat ie we have enough energy pool why does body still trigger me to

eat

o Because body like energy (like everyone is fond of more money power) and

doesnrsquot like to use its reserves

Like you donrsquot fill your bikecar after exhausting the last drop you fill it

much before

In fact in most situations you fill your vehicles even before you hit your

reserve mark

o It triggers you to eat when its readily usable energy falls below a threshold

Technically Speaking We Can Survive Without Food For Several Months

So for example a 100 kg guy (with BMR of 2000 kcal) with 40 Body Fat can technically survive for approx 180 days without eating a single grain of food (40 kg Body fat will

give 36 lac kcal)

Today the problem has changed from famines or hunting for food to oversupply of food

at least to many of us who are fat

o Body hasnrsquot evolved and doesnrsquot understand thathellip

We have Swiggy Food panda Dominos Uber Eats and food product

companies like Amul Britannia Coke Pepsi etc

which can supply us loads of energy (literally a weekrsquos energy) just within

15-20 mins that too on a phone call (which is again free thanks to Jio)

And a fraction of cost (thanks to our parents for earning that wealth)



Food Calories 100 gms

Pizza (Regular Crust)

260

Vegetable Burger (without Cheese)

250

Biscuit (usually a packet)

500

Bread (usually 4 slices)

300

Soft Drink 45

Flavoured Milk Drink 90

Fruit Juice 45

Kaju Katli 450

I Used To Eat 1 Kg Of Kaju Katli

at Once

during my school days

What Happens To The Fat After We Become Slim It gets converted to water and carbon dioxide

Water gets excreted from our body in the form of pee sweat and other bodily fluids

The Carbon Dioxide gets excreted during exhalation ie breathing out

Fat is not Sweat Crying LOL

What rsquos The Difference Between Weight Loss amp Fat Loss Body is made of Muscles Fat Water Skeletal Structure Organs

Technically speaking you can lose weight from any of these

o Just cut your skull and you will lost 6-7 kgs in a second

o Hope you got the point

So do not harp too much on weight

o No one is going to measure your progress by making you stand on a weighing

scale

o They will see and probably appreciate the new you

So when you say weight loss you ideally donrsquot want to lose from anything else apart from Fat

not even water unless you have a goal (comp prep) in mind



NOW SOME BASIC SCIENCE(Y) STUFF

Body Composition What Is Body Made Of Water + Organs + Muscles + Fat + Skeletal Structure ie Bones Ligaments Tendons

BMI amp Weight Are Deceptive

Bodyrsquos Energy Requirements

What is Energy

Energy cannot be destroyed hellip it only changes form like electricity to heat petro or diesel or coal

to heat etc

For humans the food we eat provides energy for daily functioning (activities and exercises) and

survival (functioning of organs and parts like brain liver kidney heart intestines etc)

What do we get from Food

Food = Macro Nutrients + Micro Nutrients

Macro Nutrients Micro Nutrients

What we eat in large quantities (usually in grams)

What you eat in smaller quantities but are still important (usually in milligrams or micrograms)

Carbs Proteins Fats Fibers Minerals and Vitamins

Imagine a brick wall Macro Nutrients are the bricks and Micro Nutrients are the cement mix ie like a mortar that holds the bricks together

This energy is stored in food (different for each macro nutrient) is called Calorie also

represented as kcal



Carbohydrates 4 kcal

Proteins 4 kcal

Fats 9 kcal

Human body cannot process and derive energy from fibers (plants can)

o Although soluble fiber provides energy 2 kcal per gram but it can be ignored

safely as the total quantity of our fiber intake is low enough to not significantly

impact the calculations

Alcohol provides 7 kcals per gram

o And I donrsquot need to explain the reasons why it is to be avoided

Energy Balance

To Maintain Mass (Stable Weight)

Eat and Spend the SAME amount of CALORIES

To Add Mass (Weight Gain)

Eat MORE CALORIES than you Spend (more Calories not Grams Spoons Cups Glasses Bowls etc)

To Reduce Mass (Weight Loss)

Eat LESS CALORIES than you Spend (more Calories not Grams Spoons Cups Glasses Bowls etc)

Every diet like Keto Paleo Low Carb Moderate Card High Carb and GM etc ever

existed till today

o Any diet given by any dietician or nutrition expert follows this energy balance

equation

Every dieting technique like Intermittent Fasting is designed to achieve the goal

(weight loss weight gain) of managing manipulating total energy balance



Energy Intake

As described earlier all macro nutrients provide energy Water and Fiber provide 0 kcal An

easier way to remember energy value of foods is by looking at them as food groups

All foods if categorised in food groups provide similar energy (kcal) per 100 grams This is an

easier way to remember things (without the need to do rote learning) and look at food on a

broader picture

Food Group kcal 100

gms Common

Foods Macro Composition

Grains Cereals Millets Pulses Lentils Legumes

300 ndash 370 Oats Rice Wheat Dal

Carbs High Proteins Medium to Negligible (that too missing many essential amino acids) Fats Low Fibers High to Medium

Meat Fish Prawns and Poultry

Vary Significantly

(on Type amp Body Part)

Chicken Lamb Beef Eggs Fish etc

Carbs Minimal Protein High Fat Low to Moderate

Fruits 50 ndash 70 (or even lesser)

All common fruits

Majorly from Sucrose and Fructose and some bit of fiber (Now you sense why most fruit taste sweet)

Nuts amp Seeds 650 ndash 750

Almonds Cashews Groundnuts etc

Carbs Low - Moderate Protein Low - Moderate (that too missing many essential amino acids) Fats High Fiber Low ndash Moderate

Biscuits 500 ndash 550

Marie Nutrichoice Glucose Cream etc

Carbs High Protein Negligible Fat Minimal - Low Fiber Nil - Minimal

Dairy

300 ndash 350 Paneer and Cheese

Carbs Minimal Protein High Fat High Fiber Nil

70 ndash 100 Milk and Curd

Carbs Moderate Protein Moderate Fat Moderate Fiber Nil

Ghee Oils Butter

900 All Seed Oils Ghee Butter

Carbs Nil Protein Nil Fat High Fiber Nil

Vegetables 10 ndash 30 Green Leafy

Carbs Negligible Protein Negligible Fat Nil Fiber Moderate



30 ndash 70

Other Vegetables (including roots like Potato Sweet Potato)

Carbs Low to Moderate Protein Low Fat Nil Fiber Moderate

Sweeteners

350 ndash 400 Sugar Honey Jaggery

Carbs High Protein Nil Fat Nil Fiber Nil

0 ndash 10

Stevia Erythritol Sucralose Xylitol Sugarfree

Carbs Negligible Protein Nil Fat Nil Fiber Nil

Also be cautious of the words like Nutri Natural Healthy Low fat Low Carb Zero

Cholesterol Green Brown Light etc

o They are nothing but marketing tricks All foods have a space in your diet and no

food (unless poisonous or intolerant) is bad

Donrsquot take my words for it and see it yourself (for some lazy ones I am listing few down

here)

o If you see the nutritional info and ingredients labels of food products you will be

surprised to see the way we are being fooled around by just putting such words

or by designing the packing in a green colour or showing some leaves etc



Today we need to start looking at food from a

QUANTITY First

amp QUALITY Later perspective

Still Not Convinced Letrsquos Discuss The Following Situations

Sugar

Sugar is considered poison for a person who is diabetic right but what if the same person

goes hypoglycaemic (sugar going below normal levels)

o Obviously any doctor or a general person will suggest to eat candy chocolate

glucose sugary juice ice creams etc

Similarly you see sports people amp athletes consuming sugary drinks during the sports for

quick boost and continuous supply of energy

Intolerance Allergy

Lactose Intolerance

o So now if you give a regular milk (considered most healthy complete food) to such

a person he would obviously throw it back or show signs of allergic reactions like

stomach upset stomach ache rashes on skin etc

Gluten Intolerance

o The so called healthy wheat acts as a poison because our body doesnrsquot have the

relevant enzymes to break it or identify it as food and thus the inflammatory

system becomes hyperactive and reacts

Processed Foods

Even processed foods have their place in the food map

Imagine a person whose energy requirements are above 3000 kcal

o It is humanly impossible to keep eating such high calories with natural or

unprocessed foods

o People with such high energy requirements have to include cream biscuits

cakes pastries sweets etc to complete their calories

I know you are excited to read this and I will touch upon this later (Read Metabolic Adaptation

Section)

So you see where we are going hellip yeah hellip It Depends lsquoEverything is Contextualrsquo

I know you will not like this but my job here is to educate you and not please you )

We have now got some idea on how do we get energy letrsquos read how we utilize expend the

energy we ingested



Energy Expenditure

TDEE = BMR + TEF + NEAT + EAT

TDEE (Total Daily Energy Expenditure)

It is the total energy required by the body to maintain weight It is also called maintenance

calories or TEE (Total Energy Expenditure)

BMR (Basal Metabolic Rate)

Also referred as RMR (Resting Metabolic Rate) sometimes (although there is a slight difference

but from practical application perspective you can ignore it) it is the energy needed by the body

to survive and support most important functions like functioning of all major organs (brain

kidney liver etc) hormones etc

It is amount of energy you require to stay alive even if u are bed ridden are just lying on

a sofa

Of the overall energy expenditure BMR is the biggest contributor close to 70

Some estimated numbers on energy used by different body parts



TEF (Thermic Effect of Food)

It is the energy needed by the body to digest and process the food that we have ingested On an

average it is estimated to be 10 of the total energy intake

NEAT (Non Exercise Activity Thermogenesis)

It is energy used by the body for activities besides the planned exercises eg blinking of eyes

movement of hands while talking fidgeting etc

Refer to the chart for approx calorie expenditure each activity results in



EAT (Exercise Activity Thermogenesis)

It is the energy used by the body during the various exercise and activities like jogging weight

lifting cycling etc

Approx caloric expenditure for different sports are mentioned below

Conversion Of Macro Nutrients To Usable Energy ie ATP

Carbs

The Carbs we eat gets converted to glucose

If the blood glucose levels excess lsquo4-5rsquo grams insulin (hormone) is released and instructs

liver and muscles to start absorbing the glucose form the blood

Since this glucose is a very small and volatile molecule (not optimal for storage) it gets

converted to glycogen (multiple units of glucose attached together) and gets stored in

muscles (400-600 grams) and liver (40-60 grams)

If the glycogen stores are full additional glucose gets converted and stored as fat

When there is a shortage of glucose glucagon (hormone) is released and instructs liver

to convert the stored glycogen into glucose and release in the blood stream



o Muscles cannot convert the glycogen to glucose but can use it directly as an

energy source during exercise or any physically intense activity

Fats

The Fats we eat either get used for energy (ie fatty acids) or gets stored as triglycerides

in the fat cells

If there are not enough fat cells body can produce more fat cells to store the extra

energy

Essentially fat is not bad

o It is very important macro nutrient and plays a lot of roles in the body

o Body can survive without Carbs but cannot survive without Fats

Proteins

The Proteins we eat get converted to amino acids and are repackaged to form various

tissues (parts and structures) in the body

o Body prefers to use these for making structures inside the body and avoid using

them energy

o Even though body can use them as energy source in dire situations or over

ingestion of protein

ATP (Adenosine Tri Phosphate)

Even these Glucose Fatty Acids and Amino Acids are not energy

They get converted to the real usable energy (ie ATP) via various energy systems (like

Anaerobic Aerobic) which is then used by the body to do daily functions and activities

o Some energy system is slow some is fast

o Some energy system gives more ATP some gives little less ATP

Because of the choice of fuel

I will cover energy system with more detail later (Refer Workout Section)

Estimating Energy Requirements ie TDEE There are 2 approaches to it and both have their pros and cons

Theoretical Way

Mind you these are all estimations

o It is just impossible to find you exact BMR TEF NEAT EAT

They serve as a good starting point for most but also be vigilant

o These in some cases these can go really haywire

There are many equations available on internet which can be used to calculate your BMR



One of the most popular formula is Mifflin St Jeor Equation which estimates your BMR based

on your body parameters (you can even use Harris Benedict Equation)

Step 1 Calculating BMR

Mifflin St Jeor Equation

Women Men

BMR

(10 x weight in kgs) + (625 x height in cm) ndash (5 x age in years) ndash 161

(10 x weight in kgs) + (625 x height in cm) ndash (5 x age in years) + 5

Step 2 Calculating TDEE

Now multiply this BMR Value by the activity factor from the below Table

Sr No Lifestyle Activity Multiplier

1 Sedentary (Little or No Exercise)

12

2 Lightly Active (Light Exercise Sports 1-3 daysweek)

1375

3 Moderately Active (Moderate Exercise Sports 3-5 daysweek)

155

4 Very Active (Hard Exercise Sports 6-7 daysweek)

1725

Note

There are many calculators available online using various equations

All these are only approximations and can vary (plusmn) as much as 20 with your actual BMR

Even though these are approximations they serve a good starting point for someone

who is new to all this

Sample Calculation

I am Male 34 years old 165 cms tall weighing 75 kgs Moderately Active

My BMR comes to approx 1615 kcal

My TDEE will be 1615 155 = 2500 kcal

Practical Way

Create a one week food log of what you are eating

o Use MyFitnessPal or Google or Calorieking or Fatsecret to find out the calories

for foods you ate



o If you are using packaged items check the nutrition label at the back of the

product

Note that the nutritional label behind the pack is not always correct

These are also estimated values (many a times just calculations from food

databases)

Sometimes the manufacturers also play around with the numbers to

make the product look attractive or appealing to a specific audience

There may also be a printing error

The actual values may also differ lot wise but these are your best

estimates so go ahead with these numbers unless you find something

really fishy

Food Grams Calories

Wheat 100 350

Brown Rice 50 180

Apple 150 120

Vegetables 200 50

Dal 100 350

Oil 50 450

Total 1500

o Measure everything in raw quantities ie before cooking and in grams

Calculate the daily calories eaten and average weekly calories eaten

Check your weight daily

o If you are maintaining weight at these 1500 calories they are your maintenance

(TDEE) calories

o If you are losing weight at these 1500 calories it means you are eating less than

what your body needs and vice versa

Note

This is the most practical way to estimate calculate your TDEE

It will also have some error but it will be very small and this is the closest that you can get

Deciding On Your Goal

Goal 1 Lean Physique amp General Health

Gender Body Fat age Goal

Men ge 15 Bring Body Fat age to 10 - 12

Women ge 25 Bring Body Fat age to 20 - 22



Men amp Women

Skinny Fat

Bring Body Fat age to these levels Creating small deficits This will be time consuming but the

right approach

For identifying your Fat Percentage you can either get a BCA done or refer the image

chart below

Just FYI none of the methods (BCA Caliper Formula Dexa Images) for estimating Fat

Percentage is 100 accurate

o All have margin of errors (of different magnitude Dexa being the closest but

costly)

o Understand no one is going to award reward you to calculate your BF age

correctly it is only for your reference and progress measurement

o All methods give you a good starting point so choose any (as per your

convenience pocket) but be consistent

The 2 primary reasons for first getting leaner is

o A lot of health markers including Insulin sensitivity will improve at a lower BF

age and the body can tolerate carbs which can help you perform better in gym

People will notice the results and you will be further motivated to take it

to next level



o Nutrition partitioning which decides whether you gain more of fat or muscles

also improves and you are likely to gain more of muscles compared to fat when

you go higher on calories

Goal 2 Gaining Muscles

If you are already lean or skinny (not skinny fat) it will be a good idea to start adding

muscles

This will happen if you are going on a surplus

o Beginners or People training after a long break can gain muscles event in deficit

Donrsquot create very large surplus (200-300 kcal) to ensure you gain more muscle and less

fat

o You cannot avoid gaining fat at best you can minimize it (Say 50-50)

o So gaining up to 500 gms week is a good starting point

Also when going on surplus ensure your workout is on point

o Otherwise you will gain just fat or more of fat

Manipulation of Calories Now once you have estimated your caloric needs you can create a deficit or a surplus depending

on your goal

Creating Deficit

Body doesnrsquot like shocks so create acceptableoptimal deficits

You can start with a deficit of 300 to 500 kcal (depending on you obesity) and your

current kcal intake

o So if you are obese you can create a deficit of up to 500 calories to start with

o The leaner you are or closer to your goal the smaller will be the deficit

This will also slow down your progress but thatrsquos fine

Retaining muscles is more important than speed of losing weight

Losing up to 500 grams week is a good starting point

o Keep your exercise on point to ensure you lose more of fat and least muscle

It is highly likely that you have done dieting in past (that too in the unhealthy way) and

might be already consuming very low kcal (Men lt1600 Women lt 1300)

o It will a good idea to go on higher calories to improve the metabolism and then

start reducing

o Read Metabolic Adaptation and Reverse Dieting sections

Also avoid going below these threshold calories



o Men lt1600

o Women lt 1300

Also ensure the protein levels and workout are optimum to ensure nilminimal muscle

loss

Physique Protein Requirements

Lean 18 to 2 grams per kg of Body Weight

Obese 14 to 18 grams per kg of Body Weight

Creating Surplus

Going gradual will be a good approach to ensure minimal fat gain and maximum muscle

gain

o Adding 500 grams week of weight is a good starting point

Once you have gained sufficient weight (ie Abs are not visible or somewhere around

20 Body Fat) it is better to again go on dieting phase

Continue this zig zag cycling and keep becoming better than your previous version

Managing Macros

Macro Guidelines

Protein Depends on many factors like Lean Body Mass Physical Activity etc A safe range is 14 grams to 22 grams kg of body weight

Fat Men ge 40 grams Women ge 60 grams

Net Carbs (Carbs - Fiber)

Keto le 30 grams Low 150 to 100 grams Moderate 250 to 150 grams High ge 300 grams

Fiber 30 to 35 grams

Also understand the above numbers are not cast in stone and should be used only as

guidelines

You can always deviate (if not keto)



LETrsquoS UNDERSTAND BODY TYPES

These phenotypes (body types) are not permanent and can change over time based on

individualrsquos lifestyle

Endomorph We all know people who eat little food and still get fat

o These poor souls (including myself) fall into this category

lsquoEven water works like ghee OR even Air can make them Fatrsquo

They usually have

o Poor insulin sensitivity or in other words they canrsquot handle carbs well

However this can be worked upon and improved

Mesomorph These are people who eat and still donrsquot look fat

o In fact they end up looking bigger and muscular

They look tall wide like your Sardar or Kashmiri friend

They have good Insulin Sensitivity and brilliant Nutrition Partitioning System

o ie they are well built and genetically elite

Gosh why do these people exist



Ectomorph We all must be knowing at least 1 such person who eat like a glutton but will always look

lean (or should I say malnourished)

o We all envy such people because they happily eat whatever they want and still

remain thin

The secret is their high metabolism

But they have a much bigger challenge

o Because they have to eat a lot (literally a lot) to grow big

They are at an equal risk to develop to lifestyle issues

o There is a condition called skinny fat

You become insulin resistant

You accumulate fat near your tummy region



POPULAR DIETS DIETING STRATEGIES amp

TECHNIQUES

Which Is The Best Diet My answer is lsquoLife is far from perfectionrsquo

The best diet is something

o you can stick to

o follow it

o adopt it as a lifestyle in long term

Even if you get the best diet

o whatrsquos the use of it if you canrsquot implement and stick to it

o Also as mentioned earlier all diets essentially work on the same principle ie

Calorie Balance

Always Remember

Be it DIET or TRAINING

Consistency gt Perfection | Adherence gt Motivation

Keto I know itrsquos the buzz word in the dieting community

Many people against and in favour of it

I feel if you can follow it and maintain it as a lifestyle it is good otherwise switch to

something else which you can adhere to

Also when proteins and calories are equated the amount of FAT loss is the same

o The reason why keto has become a rage is because it is poorly understood

Not saying it is a bad diet

In fact it is a great diet but NOT the only diet

o The initial drop of up to 4-5 kgs is primarily driven by drop in glycogen and

associated water with it which technically is not Fat loss

Our muscles carry 400-500 gms of glycogen and every gram of glycogen

can hold up to 3-4 grams of water

So when you start keto diet you basically deplete your glycogen levels

which in results also reduce the water it holds

So now you can do the mathematics if you deplete 500 grams of glycogen

you will remove about 1500 to 2000 gms of water



So in total will reduce 2 kgs weight immediately within 2-3 days of keto

diet

Anyways letrsquos get started

As I mentioned body has different ways to generate ATP

Preferred source of fuel is Glucose

o So till the time Glucose is there in the bloodstream it will continue to use it But

body can work on Fatty Acids as well or should I say ketones

Body (Brain and Liver) needs some minimal carbs

We can get this from triglyceride (1 glycerol molecule + 3 Fatty Acids)

o So ketosis is a state where the body starts using fatty acids for its energy

requirements

This happens when we reduce our carb intake to below 50 grams

the lower the carb intake the faster is the switch of fuel

ideally lt30 grams)

It can take 3 to 7 days for this switch to happen

To find out if the switch has happened

You can use Ketostix (available at medical stores) OR

Simply get a urine test done (to see if the body is producing more

ketones than normal) OR

Alternatively you can may experience the urine breath sweat

odour changing to an odd fruity smell

Just remember to lose weight you HAVE to be in a deficit Just because you are

going to follow a keto diet doesnrsquot mean you can overeat your calories

Below link provides a good detail reading on keto diet

o httpswwwruledmeguide-keto-diet

It is ideally suited to someone with poor insulin sensitivity fat or obese and want to

reduce fat

You can even do it when bulking up ie gaining weight

Keto Diet Calculations

I am Male 75 kgs my TDEE is 2500 kcal and my deficit is 500 kcal So my intake is 2000 kcal my

activity levels are high

Macro Grams Sample Calculations



Protein 15 to 22 grams (depending on physical activity levels)

22 x 75 x 4 = 660 kcal

Net Carb (Carbs - Fiber)

20 grams (Again not cast in stone Just a guide)

20 x 4 = 80 kcal

Fat Remaining calories from Fats (Minimum 40 grams)

2000 ndash 660 ndash 80 = 1260 kcal

Low Carb This is similar approach to keto but not as extreme as keto

Ideally for someone with poor insulin sensitivity fat or obese and want to reduce fat

Low Carb Diet Calculations




Protein 15 to 22 grams (depending on physical activity)

22 x 75 x 4 = 660 kcal

Net Carb (Carbs ndash Fiber)

70 to 150 grams (Again not cast in stone Just a guide range)

120 x 4 = 480 kcal



High Carb In this approach you can fix your Fats 40-50 grams for men (60-70 grams for women) and

remaining calories from carbs

Ideally suited to someone with high insulin sensitivity already lean and want to bulk up

High Carb Diet Calculations





22 x 75 x 4 = 660 kcal

Fat Minimum 40 grams 40 x 9 = 360 kcal


Remaining calories from Carbs 2000 ndash 660 ndash 360 = 980 kcal

GM It was designed by General Motors (yes the car manufacturing company) for its employees to

lose weight rapidly



It basically restricts your food intake to mostly vegetables and fruits which essentially

puts to approx 700-900 kcal

o It hardly has any proteins and fats which means your hormones and muscles are

going for a toss

Also the rapid weight loss that you see is mostly of glycogen and water weight like

explained in keto diet section

o All this weight will come back the moment you switch to regular diets

If you somehow continue it for long you are likely to gain weight because your

metabolism will adapt at lower calories

Dieting Strategies

Forward Dieting

It involves gradual reduction of calories

Done to reduce weight fat

How to Do it

So for example you start at 2000 kcal

You donrsquot see weight dropping for 2-3 weeks continuously

o Assuming you are exercising properly calculating calories properly ie weighing

food properly not cheating

You further reduce the calories and now you will see the weight dropping again

Continue this cycle until you reach your target weight or the lower threshold limit

Reverse Dieting

It is done to restore or improve metabolic adaption done during dieting

How to do it

So for example you have dieted down to 1200-1300 calories or even lower (usually for

competitions or photoshoot) and now you want to restore your metabolism

You start increasing your calories every week or every 15 days

o Without even waiting for maintaining at new increased calories

You follow the above approach untilhellip

o You reach a point where you are happy with your physique (say 14-15 Body

Fat for men and 22-25 for women)

o And eating enough calories to keep you satiated or eating your pre-dieting

calories



Dieting Techniques

Intermittent Fasting

Again it doesnrsquot do anything magical (as propagated) but quite useful to achieve your goal Also

it is not ideal if the goal is to build muscles

Actually knowingly or unknowingly you practise it many a times Indian Traditional Fasts (Vrat

in Hindus and Roza in Muslims)

It basically means eating (obviously as per your decided calories) in a specific window ie

time frame Also fasting here means absolutely zero calorie

It helps build discipline who binge a lot or who like to have fewer but large meals It is

also good for people who are on their feet (in field) for most of the day

How to do it

You can follow in many ways popular and practical ones are mentioned below

1 168 ie 16 hours fasting 8 hours feeding

a You can start with 1410 and slowly graduate to difficult ones like 186 204

2 AM Fasting ie fasting till 12 pm and then eating

3 52 fasting ie 5 days of eating and 2 days of fasting

a As a precaution donrsquot keep both the fasting days as consecutive days



Metabolic Adaptations amp Plateaus

Our bodies are smart and designed for survival

What I mean is if you eat lsquoxrsquo calories body will try adapt to those calories

How it is does this is by becoming efficient and shutting down some functions or vice

versa

For example when u eat less calories

o It spends less energy for the same task

This way even when you are exercising you will burn relatively less

calories for the same exercise session

o It reduces the over energy expenditure by reducing NEAT

You may feel lazy and move less

You may not even blink your eyes that frequently

You may stop fidgeting

o Your sex drives goes down

o Your muscle building processes shuts down or slows down

o Your organs size reduce (yes you read it right) which mean less energy

requirements

o So basically all high energy expenditure activities or functions come to a halt or

slow down (remember bodyrsquos goal is survival)

Always Work Towards Increasing The Metabolism In The Long Term

Cheat Meal Refeed and Diet Break It is a good idea to take some time off dieting (not training) This doesnrsquot mean you go crazy It

only means give yourself a break from the strict dieting

Cheat Meal

Remember it is one meal and not Cheat Day or Cheat Week

The purpose of this is to bring you to sanity and improve your relation with food

Also this doesnrsquot mean you will have 5000 kcal in that meal

o 500-1000 kcal above your regular intake is good

o Remember these are not free kcal and will still impact your progress

It is just that you can forget the macros and eat your choice of meal

o A good idea would be to save calories during the day and have the cheat meal at

the end of the day

Use It Only When (If) You Need It

Refeeds Diet Breaks

Goal is to just a little boost to the slowing metabolism and also improve your food relation



Eat at maintenance calories (or slightly above hellip say 200-300 kcal) and keeping protein

optimum

o Fat and Carbs need not be tracked

o You can be more liberal in food choices and can include your favourite foods (but

again in moderation)

Length of refeeds (usually a week or 2) or diet breaks (usually a month or 2) and

frequency of such breaks will depend on a lot of factors like how long you have been

dieting how close you are to your goal your food relation etc

If you are just a beginner and obese you neednrsquot even think about this for first 3 to 6

months

If you are someone who has dieted for long and are closer to goal you may have to do it

every 4-6 weeks

Plateau It is the state when you not experiencing any progress towards your goal

From weight loss perspective it is actually not a bad thing

o Arenrsquot we all wanting that बस इतिा कम हो जाए और निर वही ी रक जाए

o Honestly it is a good thing and we are all striving for it

It may slow your progress but it is a good indicator that your body is working as

expected

It is a good idea to discuss here various ways to measure progress

Progress How To Measure

Just no movement on weighing scale doesnrsquot really mean that there is no progress

Do you think people will put on a weighing scale and then say you have reduced weight

obviously No

They will look at you and tell you that you look slim fit good

Look at the below signs and only then decide if there is no progress and think of some change

Clothes getting loose

New Progress pics look better

Maintaining weight at higher calories

Inches Lost

High Energy Levels

If your answer to lsquoanyrsquo or lsquoallrsquo in the above list is yes you are still making progress and donrsquot

need to change anything Yes it may have slowed down but slow progress is still progress

If your answer is no to all of the above then implement the points in the below section

Donrsquot Change Things Because You Want To



Change Only When Itrsquos Needed

How To Break Plateaus

A plateau is a situation where there has been no progress for at least 2-3 weeks Anything short

of that period donrsquot consider it as a plateau and continue what you are doing

First thing ensure that you are eating as per the diet plan

o No cheats Binge eating Additional Sauces and Dips etc

Also ensure you are measuring everything

o No approximations or eye balling

o Everything which goes into your mouth is as per the diet chart amp coming from the

weighing scale

Do this and observe for 10-15 days

If still things donrsquot change then you have 2 options

o Increase energy expenditure

By increasing workout

By adding more activities like cardio

o Reducing energy intake

By reducing calories

If you have already reached the lower end of the calories and canrsquot increase you energy

expenditure for whatever reason

o It is a good point to try refeeding or probably take a diet break

o You can start reverse dieting and restore the metabolism to previous levels or to

even higher levels (Read Reverse Dieting)

Changing Macros or trying Intermittent Fasting doesnrsquot make a difference



OTHER IMPORTANT THINGS

Water

I guess most of us know what we are 70-75 water ह ा ह ा सकल म पढ़ थ

Even our muscles are 75 water (see now I got you interested)

Always keep you water intake above 4 litres no upper limit

o The more the better

o Even 7-8 litres is absolutely fine just that you will have to find a pee spot

wherever you go

o It will also help you feel full during dieting

Also since most of you are familiar with the word detox

o Many of you must have tried detox diets and many products claiming to detoxify

your body

Let me tell you that this is the only thing you need to detoxify (whatever that stupid word

means) your body

o Your body has Kidney Liver (as a backup if kidneys are not working optimally) to

do the detoxification work ie removing pollutants from the blood

And no extra water wonrsquot overload your kidneys

o In fact the kidneys need to be wetter than your blood so that it can filter blood of

various waste products

So Have As Much As Water You Want



Sleep This is the 5th macro nutrient (literally) your body needs Sleep is highly underrated and people

take it lightly

You break muscles in Gym You provide nutrition via food but you make repair body

during sleep

Even a few hours of less sleep can affect your goals significantly

o Many studies indicate that the most sought after hormone lsquotestosteronersquo (in

fitness community) gets converted to estrogen (as much as 60)

o Now you see why you have not been building muscles because of you late night

parties amp hangouts TV shows Netflix and you were blaming your nutrition for it

Ensure A Sound Sleep Of At Least 7-8 Hours

Hormones Letrsquos understand few things about hormones and how they impact the food choices (ie macros

vizhellip Carbs Proteins and Fats)

So everyone knows that our brain works as the control center of every action we do hellip but have

you ever thought how does it get to know about things happening at distant locations in the body

hellip say for example hunger satiety sleep stress emotions and even complex systems like

reproduction lactation

Imagine a kingrsquos era where he needs to be updated about things happening in his kingdom There

used to be khabris or mukhbirs or simply informers in todayrsquos modern police system for the same

purpose which would pass messages to the ministers and then the ministers would update the

king about the same Similarly you have hormones which trigger various signals to the brain and

update about things happening in the body

Hormones are basically chemical messengers produced by glands which travel through the blood from

the organs and tissues to the brain (and vice versa) to produce various desired needed actions

There are many hormones but from physiology and weight perspective I will discuss only few of

them that too in brief

Ghrelin

Also called the Hunger Hormone It triggers a message to the brain that body needs energy and

demands for food



Leptin

It is the Satiety Hormone It sends a signal to the brain that the energy stores are full and you can

stop consuming more food

Insulin

You must be more commonly aware of this word as diabetes is a household name these days

Insulin is a hormone used to control sugar in your blood but have you even thought of how it

helps control sugar in blood stream

In simple words it helps in transportation of nutrients in the body

o When you ingest food pancreas (gland situation in the abdomen) release Insulin

which then triggers the transportation of Nutrients (Carbs Proteins Fats etc) to

relevant places (wherever they are needed or can be processed)

o Because it helps build tissues in the body it is considered as the anabolic

hormone

Glucagon

It is a hormone which does exactly the opposite of what insulin does It is also released by

pancreas

Have you ever thought if the body falls short of energy (ie glucose) in blood stream (and

it happens often especially when there is prolonged fasting intentionally or

unintentionally) where does it get the energy from

o It break various components and bring them back to the blood stream so that

they can be used to fulfil the energy deficit

o Because it breaks tissues in the body it is also knows as catabolic hormone

Cortisol

Similar to Glucagon it is also a catabolic hormone and quite dreaded in the fitness community

Prolonged high levels of cortisol can lead to breaking of muscles (which obviously none

of us want)

It is released under stress (less sleep tension during workouts prolonged fasting etc)

Usually it is at its peak in the morning

o Primarily because the body was been fasting during entire night hellip now you see

the origin of the word lsquobreakfastrsquo)

I know things are getting little technical but believe me the body is the most complex smart

system we as humans will ever see (Forget AI SCI FI etc) The more complex it is the more

fascinating it becomes to understand Anyways only 3 more hormones to be discussed



Just be with me I am making it as simple and relevant as possible सीधी ब त hellip No बकव स

Thyroid (T3 T4 TSH)

Again quite common these days and is increasingly contributing to obesity (huhhellip as if we

already had lesser problems to deal with) It controls the metabolism or I should say energy

expenditure

Hypothyroid is a condition which slow down the metabolism ie energy expenditure

The cause for the same is not yet identified but many scientists have attributed it to the

lifestyle changes

o Looking at a correlation of lifestyle changes and obesity it is still not conclusive

o But exercise and reducing fat percentage have helped in bringing down the

medications

Basically it means the body becomes efficient at performing daily functions and

activities and expend less energy to do the same thing

o The end effect is you end up storing more energy ie fat

o Thatrsquos why you see women (slowly this trend is becoming common in men too)

becoming fat and testing positive for hypothyroid

I Have Seen Amazing Improvements In Clients Who Did Resistance Training

Go amp Lift Weights

Testosterone

It is the male sex hormone (equivalent of female estrogen) secreted by the testes It is also one

of the most important anabolic hormone (in males) for building muscles and various tissues in

the body

Lower levels of testosterone leads to lower muscle building

o Thatrsquos one of the reasons why it is difficult to gain muscle at older age

The levels keep rising during night and usually peaks at early morning

o Now you see how important sleep is

o Also thatrsquos why men feel erected when they wake up



Muscle are not built in the gym they are built during you recover ie during sleep

Growth Hormone

Again one of the most powerful anabolic hormone for building various tissues in the body

Primary driver of growth in women

o As women donrsquot secrete high levels of testosterone

Obviously they canrsquot as they donrsquot have testes

Hope now you are realising the complexity that which are body works And mind you this is not

even 001

Let rsquos Understand More About Nutrients (Will not be covering them in full detail as it is not relevant from weight perspective)

Carbs

Raw material which gets converted to bodyrsquos primary source of fuel ie glucose yes hellip you read

it right hellip glucose aka sugar (Prepare yourself to be shocked when you get to know with the

amount of glucose you consume thinking that we donrsquot too much sugar just because we donrsquot eat

sweets desserts or table sugar)



Simple Carbohydrates

They get digested easily as they are highly processed

They donrsquot keep feel you full for long

Common examples are table sugar breads burgers biscuits milk fruits cakes pizza

juices drinks etc

Thatrsquos why it is a good idea to avoid such foods when you are trying to lose weight at

lower calories

o Not from an insulin spike perspective but from the satiety perspective

Complex Carbohydrates

They are compounds of many simple carbs joint together

They take some time to be digested and keep you satiated for long

o So include them when you are on low calories

They come in starches fiber

o Now you see you donrsquot need to strain the starch when cooking rice

Common examples are rice (even white rice) potato lentils seeds wheat oats etc

Proteins

Raw material which gets converted to amino acids which is then used by the body for building

and repairing tissues including muscles

Body can still use this as fuel in situations of acute crisis ie prolonged fasting or

starvation

o Thatrsquos why you will see people losing all their muscles before starving to death hellip

look at cancer patients

A complete protein has 20 amino acids (11 Non-essential + 9 Essential) all having a different

purpose in the body

Non-Essential Amino Acids

These are amino acids which can be synthesized by the body internally (thatrsquos why lsquonon-

essentialrsquo to diets) without eating them from outside

They are Arginine Alanine Asparagine Aspartate Cysteine Glutamate Glutamine Glycine

Proline Serine and Tyrosine

Essential Amino Acids

These are amino acids which the body cannot synthesize internally and needs to be taken from

outside (thatrsquos why lsquoessentialrsquo to include in diets) usually in the form of foods (and sometime

supplements)



They are Histidine Isoleucine Leucine Lysine Methionine Phenylalanine Threonine

Tryptophan and Valine

All amino acids have specific roles in the body and work amp interact differently in different

situations with different compounds

Complete Protein Sources include

Veg Soy Soy Products Milk Milk Products Quinoa etc

Non Veg Eggs Fish Chicken Beef Lamb etc

Fats

Raw material which gets converted to Fatty Acids and used a fuel or gets stored as reserve fuel

It is the primary source of fuel during aerobic activities

Hold your horses and donrsquot jump to the conclusion that we should do a lot of aerobic activities

or cardio to burn fat We will come to this discussion in a while

Long Chain Triglycerides

Triglycerides having 14+ carbon atoms which make it slightly more time consuming (only

relatively) for the body to process and use as fuel (or as stored energy)

Medium Chain Triglycerides (MCT)

Triglycerides having 6-12 carbon atoms qualify as MCT

The biggest benefit (from bodybuilding perspective) is they get digested easily and are

immediately readily available to the body as a fuel

Most common example in our diets would be coconut oil which is found to have about

30-50 MCT

o MCT is also available as a supplement

Fiber

It is important for gut health and do not get digested by the body It eventually gets excreted in

the form of stools

Available in non-processed or less processed carbs rich foods

o Green Vegetables and Green Leafy Vegetables are a good source of Dietary

Fibers

o Wheat Oats Nuts etc are also a good source of fibers

o Also available in supplement form (Psyllium Husk or Isabgol)



Alcohol

It provides 7 kcal per gram and popularly labelled as Empty calories (no benefit of micro

nutrients and fiber) It does more harm than good (who doesnrsquot know the side effects of

consuming hard drinks)

Also depending on the situation body is capable of converting everything to almost everything

ie Glucose to Fatty Acids Amino Acids to Glucose or Fatty Acids Fatty Acids to Glucose Fatty

acids to ketones (Read Keto Diet section)

Letrsquos Understand The Staple India Food

Region Dishes

North India Roti Dal Rajma-Chawal Kadhi Chawal Paratha Chole Bhature Chole Chawal Samosa Kachori Bread Pakoda Sabudana Vada Dal-Bhati Churma Vegetables

South India Uttpam Dosa And Idli (Mix Or Rice And Dal) Chawal Sambhar (Dal) Biryani (Again Rice) Aalo Bonda Medu Vada Rava Idli Upma Poori Vegetables

West India Dhokla Rice Chapatti Poha Pav Bhaji Farsan Ghatiya Vada Pav Thepla Vegetables

East India Rice Momos Pork Fish

I know I have not included non veg foods and dairy (which mostly will have fats or proteins) but

most of us donrsquot eat non veg everyday (and even if we do it is not in every meal)

If you analyse the above mentioned staple dishes you will understand that our foods are

essentially imbalanced They are highly skewed towards carbs (over 85) and has very minimal

amount of good quality protein (especially vegetarians)

Insulin Sensitivity A Little More In Detail It basically tells you how your body reacts to carb (even protein spikes insulin to a similar level

and for a similar duration)

If you are insulin sensitive you will store glycogen in your muscle tissues otherwise you are likely

to store them as fat

It is very good to be insulin sensitive or be carb tolerant as most of the medical conditions like

Diabetes and PCODPCOS are a result of body becoming insulin resistant

How Do We Increase Insulin Sensitivity

It can be improved by both diet and exercise

With one single approach you can only do it to an extent



So ideally you should use both the tools in the arsenal ie Low Carbs Diet + Resistance

Training

Once it improves and you become carb tolerant you can introduce more carbs in your diets

How Do You Now If You Are Carb Tolerant

Some indicators of carb tolerance are

You donrsquot have any of the medical conditions like Diabetes Prediabetes or

PCODPCOS

You donrsquot have central obesity ie tummy tucking out

You donrsquot feel sleepy after eating carbs in fact you feel high on energy

Nutrit ion Partit ioning Whenever you eat a meal where do the nutrients go

o Do they go to the muscles and liver and get sored as glycogen OR

o Do they go to fat cells and get stored as triglycerides (storage form of fats)

Every tissue in the body can have a different Nutrition Partitioning System

Lower Body Fat levels help improve Nutrition Partitioning

o Males lt15

o Females lt25

Micro Nutrients Everyone these days is focused on fruits I have nothing against fruits but they are overhyped

They are good but only to the extent they contribute In fact I have seen diets which are

completely based on just fruits

Let me tell you

You can complete you micro nutrients from including wide variety of vegetables in your

diets

Additionally to insulate any shortage (especially during dieting) it is a good idea to

include a multi vitamin in your diet

o Any overdose (doesnrsquot really happen) will be excreted through urine (remember

seeing a yellow coloured urine after taking a B-Complex)



WORKOUT

Weight loss is driven by energy deficit It can be done by hellip

Just reducing energy intake ie calories OR

Just increasing energy expenditure OR

Both of the above can be used as a combination

If the goal is only weight loss you can do any activity (even morning walk is fine) which increases

your energy expenditure and create an energy deficit But you need to ask is that optimal

If the goal is better health toned (chiselled) physique for women (men) better metabolism

better nutrition partitioning better functional ability eating more food and not getting fat

insulating yourself from yo-yo dieting becoming strong better mind coordination injury free

during old age then resistance training should be the first (and the only) choice

Also resistance training will help you burn more fat even at rest

o More Muscles Higher BMR More Energy Requirement even during resting

Not we me on this read the Meta-Analysis below which will help you decide

Best Approach To Lost Fat

httpswwwncbinlmnihgovpubmed25973403

Women amp Weight Lifting There is a misconception that you will become muscular and look like a bodybuilder or men

It is just next to impossible

o You donrsquot have the genes and hormones to build as much muscles as men

o Men have relatively much more muscle than women at any age and weight

o Also to give you some idea muscle building is a very very slow process

If we are hellip

really good with your nutrition and exercises

a beginner

and just entered adulthood

we may probably put up to 10 kgs of muscle mass in first year

And this number will keep becoming half of previous year in

subsequent years even after increasing the effort in the gym

You will only get the above benefits and not look like men

In fact you will be much better at performing your daily activities



Cardiac Health We have been harping too much on cardio to increase heart health because we are scared of

heart attacks

Just understand whatever activity raises the heart rate helps make the heart muscles

stronger

When you do resistance training the heart rate definitely increases (even up to 85 of

Max Heart Rate) thus giving you the benefits of a strong heart along with the above

mentioned benefits

How Do We Start Resistance Training There are different ways to do resistance training and it should be started gradually

Gym is a good place to start resistance training as it has machines to support various

movements

o Imagine a 120 kg person doing a squats (and stressing your knees) versus doing

similar movement on a leg press machine

o I know that most of the trainers in the gyms are less educated on the subject but

it is our duty to educate ourselves (and probably them) on the exercises forms

techniques for our long term benefits

o I have created various workouts (along with reference videos) and uploaded in

the group You can use them to start with and build on the same

o I have also recommended some readings at the end of this book Do have a look

at them and educate yourselves

If you are not able to go to gym for any reason be it cost time etc then

o Do home workouts

Using a resistance band

Using body weight

If nothing is possible

o Then at Run (not jog) Cycle Swim at different intensities

Energy Systems Body has various ways to produce energy to sustain activities of different intensities and

duration Also none of the activities are use any single energy system exclusively

Aerobic

Heavily dependent on Oxygen to generate energy



Uses Fat as energy fuel

Trains Slow Twitch Muscle Fibers

o They have relatively less potential (not zero) for growth

Anaerobic

Non-dependent on Oxygen to generate energy

Uses Carbs are energy fuel

Trains Fast Twitch Muscle Fibers

o They have much higher potential to grow

Variables High Intensity Low Intensity

Short Duration More Anaerobic More Aerobic

Long Duration Doesnrsquot Happen More Aerobic

It is wrong to say that when you are doing Resistance Training you are training exclusively

anaerobically and when you are doing Cardio you are using only Aerobic System

Yes the proportions of energy systems contributing to those specific type of activities differ

but you never use only one system exclusively



SUPPLEMENTS

Let me kill this myth for once and all

YOU DONrsquoT NEED SUPPLEMENTS TO BECOME FIT

As The Word Itself Suggests They Are Only To Complete Your Unmet

Nutritional Needs Form Regular Diet

ANYONE TELLING YOU OTHERWISE HAS SOME VESTED INTERESTS

Also never buy proprietary blends We donrsquot know whatrsquos mixed Always buy after reading the

ingredients and nutrition label Avoid products where it is mentioned proprietary blends

This doesnrsquot mean that you donrsquot need supplements They exit and there is a well-defined need

but they are highly overhyped thanks to the entire fitness industry

I will not be discussing every product (as the list is never ending) but will discuss the most

common ones

For other supplements you can do your own research Refer to the last section of the book for

good resources to read about supplements

Always buy from genuine sources Sad part is this industry is plagued with fake products

Possible Situations Where You May Need To Supplement You are intolerant to certain food and you need a macronutrient say protein from that

food what do you do

Your body cannot synthesize certain nutrient internally and the lifestyle doesnrsquot allow

you to take it from natural sources like Vitamin D from sunlight

You need a certain nutrient in large quantities but it is available very sparsely in foods

You are a sports person or an athlete and you need to perform at your peak on a given

day

Also some supplements taste good so it is better to replace your regular high calorie

sugary drinks with them

Whey Firstly Whey is not steroid (unless you get a non-genuine product)

Also it is absolutely safe for healthy people (not having pre-existing kidney disease)

Even baby formula has it

o Again donrsquot take my word for it



o Do your own research for the lazy ones I have put the image below

It is just a natural by-product of cheese extraction process (it is a part of water that we

discard after making paneer from milk)

o Now donrsquot start drinking that water because the quantity of whey in the liquid is

way less than the qty of carbs in it

So to take in large proportions we have to take this powder which unaware people think

of it as steroids drugs or even horse shit etc

Also some people may be intolerant to it but it is not because it a steroid but it may be

because you are lactose intolerant

o I would advise you switch to whey isolate (which has very minimal carbs) and you

should be good to go

o Technically if milk suits you then whey will also suit you

Types of Whey

Whey Protein Concentrate (WPC)

WPC made from leftover milk liquid (through filtration) after cheese making process

It contains fats and carbs (primarily lactose) in varying proportions

Protein content in WPC ranges from 30 to 80



Whey Protein Isolate (WPI)

WPI is made from WPC (by further processing) which results in more protein per unit (around

90) than WPC

This additional processes result in some differences like degrading of the protein

peptides which lose its biological activity

However it is still fine from muscle building perspectives as many advanced processes

help these biological peptides remain intact

Whey Protein Hydrolysed (WPH)

WPH is made by breaking the Proteins into smaller fragments for immediate absorption

Contains 90 or more protein per unit

Little bitter in taste (because of the pre-digested peptides)

Need to be consumed immediately

How to Select Whey

Any whey protein concentrate (WPC) with 80 or more protein per serving is good enough No

need to go for high fancy brands Just buy genuine

No need for Whey for Women Keto Whey etc These are just marketing gimmicks

Optimal Dosage

This depends on your bodyrsquos protein requirements as discussed in the sections above If you are

not able to complete your protein macros from diet then you can complete the shortfall from

whey or casein

Timing

Depends on goal Firstly complete the entire requirement in the day

If you can time it well then hellip

o Have anything between the ranges of 30-40 grams of good quality protein after

workout

o Balance you can divide in 3-4 meals (keep around 30-40 gms in each meals) at

every 3-4 hour intervals for optimal results

Again this is only a guideline donrsquot be too rigid on this

How to take it

With water Milk Mix in Foods (unflavoured whey)



Casein It is a slow digesting protein

Again it is completely natural and is available in dairy products like milk curds paneer

and cheese

Similar to whey it is also a by-product of cheese extracting process

Also mind you when it comes to optimum results it is just as good (neither superior nor

inferior) as whey

BCAA Branch Chain Amino Acids are a group of 3 Essential Amino Acids (Leucine Isoleucine and

Valine)

They have been promoted to reduce protein breakdown during workouts but there has

been enough evidence which prove otherwise

Although they can be good for refreshment and taste (but costly) drink during workouts

(I U hellip Rasna)

Omega3 Fatty Acids Needed to balance the Omega 3 to Omega 6 ratio which is highly skewed (towards Omega 6) in

todayrsquos diets It also helps reduce inflammation in the body

Source Veg Non Veg

Dietary Walnuts Flax Seeds Deep Sea Oily Fishes (Tuna Salmon Mackerel Herring Trout Halibut and Cod)

Supplement Flax Seed Capsules Fish Oil Capsules

Optimal Dosage

1-3 gms of EPA and DHA combined per day

Timing

After breakfast or after any meal having good amount of fats

Creatine One of the most researched supplement and found to be effective (if you are a responder) It is

also naturally made in the body but only to a certain level

It helps your workouts by creating the energy buffer which can push you with your last

1-2 reps



So if you have long workout sessions ie high volume workouts it may be a good idea to

include it in your nutrition plan

o Not really needed for beginners as they make good gains as it is

Mind you it also has some known side effects (doesnrsquot happen to every one) like hair loss

bloating

o So if you someone who has other priorities like more hair than physique then

probably you can stay away from it

o For bloating just increase your water intake by 1-2 litres and you should be fine

Optimal Dosage

3 mg to 5 mg

Creatine Loading

No harm but no extra benefit apart from speeding up the benefits In long term results

are same

20 grams for first five days then normal dosage

o Also divide this 20 grams in 4-5 meals

Timing

Anytime or After Workout If you miss one dose add that much extra on the next dose day

Caffeine

One of the most researched and effective supplement

Works as a stimulant and effective as a pre workout In fact is a big part of all pre-workouts

supplements

FYI coffee contains caffeine but only to some extent

Optimal Dosage amp Timing

120 to 200 mg 30-40 mins before workout if good enough

Cycling

Since the body get used to caffeine it is a good idea to stop it for couple of weeks after 30-40

days and then start again

Side effects

No major side effects have been found even at very high dosages Just ensure to keep a gap of at

least 3-4 hours before you sleep



Pre Workouts

Major component is caffeine Just some coffee shots will do the job of pumping up

You can completely avoid or have them in your supplement stack if your pocket allows

for it

Multi Vitamins

Donrsquot underestimate their needs It is completely impractical (probably impossible) to keep a

track of the micronutrient intakes Thus on a safer side it is better to include a multi vitamin in

your diet lifelong to avoid any deficiency

You can use any non-costly brand available with the medical store and keep shuffling between

to get the benefit of all

Fat Burners

Donrsquot work for most population but are still useful in some conditions

When you are absolutely shredded and struggling with last cm of Body Fat

o Most people can get shredded naturally with a decent calorie deficit

o They might be useful for someone who is already at 8-9 Body Fat and has some

stubborn fat in certain areas of the body

They work more like Pocket Burners when you are fat

Mass Gainers

If you may notice major component of all Mass Gainers is processed carbs (maltodextrin or

some other pseudo name)

It is better to have cakes pasteries sweets cream biscuits etc

o Basically high calorie low satiating processed foods

It will also make you feel good and improve your food relation

o Do this only when your workout is on point and the goal is bulk up

Just eating all these will make you fat if your workout is not on point

Even if you are skinny fat better to first lose that tummy fat and then go

for bulking



HOW TO MEASURE PROGRESS

We are not here for accuracy as if we are creating a medicine in a lab

o Who cares if we are 325 inches in size or 33 inches or 30 BF or 32 BF

o The idea is to be better than yesterday

o So even if there is an error in the measurements the same error with the same

magnitude will always exist and thatrsquos fine

It is very important to maintain a consistency ie use same devices same conditions

(preferably in morning after toilet in fasted state) same time of day same method same

helper doing it same body spots same camera same distance same lighting conditions

same background etc

o This ensures the minimum variation Let me explain

Example

o So if today I am weighing 85 kgs on my personal weighing scale which in actual is

87 kgs and then I lose 4 kgs of weight

o My weighing scale will show 81 kgs which in actual may be 83 kgs

o But you see in both the cases the progress is the same ie you have lost 4 kgs

o Thus Consistency gt Perfection

The same principle applies to everything even your kitchen weighing

scale

Some good videos on the same

httpswwwyoutubecomwatchv=Cs9Zf-qK4BI

httpswwwyoutubecomwatchv=vxWXJMleqo4



PEOPLE TO FOLLOW

Some International Authorit ies

People Websites

Lyle McDonald wwwbodyrecompositioncom

Dr Eric Helms https3dmusclejourneycom

Dr Layne Norton wwwbiolaynecom

Menno Henselmans httpsbayesianbodybuildingcom

James Krieger httpsweightologynet

Brad Schoenfeld wwwlookgreatnakedcom

Dr Spencer Nadolsky wwwdrspencercom

Dr Mike Zourdos

Dr Mike Israetel httpsrenaissanceperiodizationcom

Greg Nuckols httpswwwstrongerbysciencecom

Alan Aragon httpsalanaragoncom

Mark Rippetoe httpsstartingstrengthcom

Jacob Schepis wwwjpshealthandfitnesscomau

Dr Austin Baraki httpswwwbarbellmedicinecom

Alan Thrall httpwwwtrainuntamedcom

Bret Contreras httpswwwbretcontrerasstore

Some Indian Folks I Like

Harry Sandhu Bala Krishna Reddy Jitendra Chouksey

Aniketh Shetty Dr Akshay Alawani Nachiketh Shetty

Mukund Dawra Anthony Tongbram Dr Aniket Jadhav

These are just few names Mind you there are 100s So keep your rancho mode on and keep

learning Follow them on various social media websites and networks

Always use Science Logic amp read Research (not Articles)

Be Critical but at the same time Be Rational

Some good places for science are YouTube Instagram Facebook Khan Academy

Some good places for researches are NCBI Examine Wikipedia Google Scholar

Journals

PS Not all research is right and usable So be vigilant whenever you see anything extreme



RESOURCES

Kitchen Weighing Scale No need for a very costly scale I am using the below scale since 1 year and it does a pretty good

job It is easily available on Amazon for 300-350 bucks

Personal Weighing Scale Again no need to buy a costly one but buy a digital Weighing Scale Something like this will do

the job Available on Amazon for 500-600 bucks

Inch Tape Usually available at home Whichever you use use the same every time



Camera amp Tripod Everyone has a Smartphone at home You can avoid buying a tripod but if you planning to adopt

it as a life style it is a good investment (costs some 400 bucks on Amazon) and ensures

consistency in progress pictures



For more interesting stuff join the Facebook community

It is Free and will always remain Free

httpswwwfacebookcomgroupsfittoor

Search fittoor on



HOW IT ALL BEGAN 4

My Learnings During This Time hellip 6

My Genuine Advise 6

NOTE TO READERS 7

Disclaimer 7

WHY 8

Why You Would Want To Read This 8

Still Not With Me 9

Do We Have A Solution 10

FIRST SOME DOUBTS 11

Why Do We Get Fat 11

Why Do We Feel Hungry Even If We Are Fat 11

What Happens To The Fat After We Become Slim 13

Whatrsquos The Difference Between Weight Loss amp Fat Loss 13

NOW SOME BASIC SCIENCE(Y) STUFF 14

Body Composition What Is Body Made Of 14

Bodyrsquos Energy Requirements 14

Energy Balance 15

Conversion Of Macro Nutrients To Usable Energy ie ATP 21

Estimating Energy Requirements ie TDEE 22

Deciding On Your Goal 24

Manipulation of Calories 26

LETrsquoS UNDERSTAND BODY TYPES 28

Endomorph 28

Mesomorph 28

Ectomorph 29

POPULAR DIETS DIETING STRATEGIES amp TECHNIQUES 30

Which Is The Best Diet 30

Keto 30



Low Carb 32

High Carb 32

GM 32





Plateau 36


Water 38

Sleep 39

Hormones 39





Micro Nutrients 46

WORKOUT 47


Cardiac Health 48


Energy Systems 48

SUPPLEMENTS 50


Whey 50

Casein 53

BCAA 53


Creatine 53




PEOPLE TO FOLLOW 57



RESOURCES 58



Inch Tape 58




HOW IT ALL BEGAN


















control of things




person

ng me














































NOTE TO READERS

























WHY








New Trends hellip

Earlier Today















problemrsquo




common todayhellip






few)





































It means





FIRST SOME DOUBTS

































eat




much before


reserve mark




give 36 lac kcal)













260


250


500


300

Soft Drink 45


Fruit Juice 45

Kaju Katli 450


at Once












scale










What is Energy


to heat etc











represented as kcal




Proteins 4 kcal

Fats 9 kcal







Energy Balance








existed till today


equation





Energy Intake





broader picture

Food Group kcal 100

gms Common






Vary Significantly





All common fruits








Dairy





Ghee Oils Butter







30 ndash 70



Sweeteners



0 ndash 10








here)







QUANTITY First



Sugar







Intolerance Allergy

Lactose Intolerance




Gluten Intolerance




Processed Foods




unprocessed foods




Section)




energy we ingested



Energy Expenditure











a sofa
















lifting cycling etc



Carbs














Fats


in the fat cells


energy




Proteins




them energy












Theoretical Way












Women Men

BMR







12


1375


155


1725

Note





Sample Calculation




Practical Way



for foods you ate




product



databases)






really fishy

Food Grams Calories

Wheat 100 350

Brown Rice 50 180

Apple 150 120

Vegetables 200 50

Dal 100 350

Oil 50 450

Total 1500





(TDEE) calories



Note










Men amp Women

Skinny Fat


right approach


chart below




costly)









to next level








muscles




fat






on your goal

Creating Deficit



current kcal intake










start reducing





o Men lt1600

o Women lt 1300


loss




Creating Surplus


gain





Managing Macros

Macro Guidelines







guidelines










They usually have














remain thin











TECHNIQUES



o you can stick to

o follow it





Calorie Balance

Always Remember






















diet









requirements



ideally lt30 grams)













reduce fat









22 x 75 x 4 = 660 kcal



20 x 4 = 80 kcal










22 x 75 x 4 = 660 kcal



120 x 4 = 480 kcal











22 x 75 x 4 = 660 kcal





lose weight rapidly






going for a toss






Dieting Strategies

Forward Dieting



How to Do it







Reverse Dieting


How to do it









calories



Dieting Techniques










How to do it













versa












requirements






Cheat Meal








the end of the day


Refeeds Diet Breaks





optimum








months


every 4-6 weeks






expected





obviously No






Inches Lost

High Energy Levels
















weighing scale

















Water






wherever you go




your body


means) your body










take it lightly


during sleep






















Ghrelin


demands for food



Leptin



Insulin









hormone

Glucagon


pancreas







Cortisol



of us want)











Thyroid (T3 T4 TSH)



expenditure



lifestyle changes



medications







Go amp Lift Weights

Testosterone



the body









Growth Hormone






even 001


Carbs











juices drinks etc


lower calories









Proteins




starvation




purpose in the body









supplements)










Fats













30-50 MCT


Fiber


the form of stools



Fibers





Alcohol








Region Dishes






















Training





PCODPCOS








o Males lt15

o Females lt25




Let me tell you


diets







WORKOUT





















If we are hellip


a beginner










heart attacks


stronger



mentioned benefits



movements











o Do home workouts


Using body weight





Aerobic







Anaerobic














SUPPLEMENTS











common ones





food what do you do





day





















Types of Whey









90) than WPC










How to Select Whey




Optimal Dosage



whey or casein

Timing




workout




How to take it






and cheese



inferior) as whey


Valine)




(I U hellip Rasna)



Source Veg Non Veg



Optimal Dosage


Timing





1-2 reps







bloating




Optimal Dosage

3 mg to 5 mg

Creatine Loading


are same



Timing


Caffeine



supplements




Cycling



Side effects





Pre Workouts



for it

Multi Vitamins






Fat Burners







Mass Gainers









for bulking












same background etc


Example







scale






PEOPLE TO FOLLOW


People Websites








Dr Mike Zourdos



















Journals




RESOURCES
















Search fittoor on



Low Carb 32

High Carb 32

GM 32





Plateau 36


Water 38

Sleep 39

Hormones 39





Micro Nutrients 46

WORKOUT 47


Cardiac Health 48


Energy Systems 48

SUPPLEMENTS 50


Whey 50

Casein 53

BCAA 53


Creatine 53




PEOPLE TO FOLLOW 57



RESOURCES 58



Inch Tape 58




HOW IT ALL BEGAN


















control of things




person

ng me














































NOTE TO READERS

























WHY








New Trends hellip

Earlier Today















problemrsquo




common todayhellip






few)





































It means





FIRST SOME DOUBTS

































eat




much before


reserve mark




give 36 lac kcal)













260


250


500


300

Soft Drink 45


Fruit Juice 45

Kaju Katli 450


at Once












scale










What is Energy


to heat etc











represented as kcal




Proteins 4 kcal

Fats 9 kcal







Energy Balance








existed till today


equation





Energy Intake





broader picture

Food Group kcal 100

gms Common






Vary Significantly





All common fruits








Dairy





Ghee Oils Butter







30 ndash 70



Sweeteners



0 ndash 10








here)







QUANTITY First



Sugar







Intolerance Allergy

Lactose Intolerance




Gluten Intolerance




Processed Foods




unprocessed foods




Section)




energy we ingested



Energy Expenditure











a sofa
















lifting cycling etc



Carbs














Fats


in the fat cells


energy




Proteins




them energy












Theoretical Way












Women Men

BMR







12


1375


155


1725

Note





Sample Calculation




Practical Way



for foods you ate




product



databases)






really fishy

Food Grams Calories

Wheat 100 350

Brown Rice 50 180

Apple 150 120

Vegetables 200 50

Dal 100 350

Oil 50 450

Total 1500





(TDEE) calories



Note










Men amp Women

Skinny Fat


right approach


chart below




costly)









to next level








muscles




fat






on your goal

Creating Deficit



current kcal intake










start reducing





o Men lt1600

o Women lt 1300


loss




Creating Surplus


gain





Managing Macros

Macro Guidelines







guidelines










They usually have














remain thin











TECHNIQUES



o you can stick to

o follow it





Calorie Balance

Always Remember






















diet









requirements



ideally lt30 grams)













reduce fat









22 x 75 x 4 = 660 kcal



20 x 4 = 80 kcal










22 x 75 x 4 = 660 kcal



120 x 4 = 480 kcal











22 x 75 x 4 = 660 kcal





lose weight rapidly






going for a toss






Dieting Strategies

Forward Dieting



How to Do it







Reverse Dieting


How to do it









calories



Dieting Techniques










How to do it













versa












requirements






Cheat Meal








the end of the day


Refeeds Diet Breaks





optimum








months


every 4-6 weeks






expected





obviously No






Inches Lost

High Energy Levels
















weighing scale

















Water






wherever you go




your body


means) your body










take it lightly


during sleep






















Ghrelin


demands for food



Leptin



Insulin









hormone

Glucagon


pancreas







Cortisol



of us want)











Thyroid (T3 T4 TSH)



expenditure



lifestyle changes



medications







Go amp Lift Weights

Testosterone



the body









Growth Hormone






even 001


Carbs











juices drinks etc


lower calories









Proteins




starvation




purpose in the body









supplements)










Fats













30-50 MCT


Fiber


the form of stools



Fibers





Alcohol








Region Dishes






















Training





PCODPCOS








o Males lt15

o Females lt25




Let me tell you


diets







WORKOUT





















If we are hellip


a beginner










heart attacks


stronger



mentioned benefits



movements











o Do home workouts


Using body weight





Aerobic







Anaerobic














SUPPLEMENTS











common ones





food what do you do





day





















Types of Whey









90) than WPC










How to Select Whey




Optimal Dosage



whey or casein

Timing




workout




How to take it






and cheese



inferior) as whey


Valine)




(I U hellip Rasna)



Source Veg Non Veg



Optimal Dosage


Timing





1-2 reps







bloating




Optimal Dosage

3 mg to 5 mg

Creatine Loading


are same



Timing


Caffeine



supplements




Cycling



Side effects





Pre Workouts



for it

Multi Vitamins






Fat Burners







Mass Gainers









for bulking












same background etc


Example







scale






PEOPLE TO FOLLOW


People Websites








Dr Mike Zourdos



















Journals




RESOURCES
















Search fittoor on



PEOPLE TO FOLLOW 57



RESOURCES 58



Inch Tape 58




HOW IT ALL BEGAN


















control of things




person

ng me














































NOTE TO READERS

























WHY








New Trends hellip

Earlier Today















problemrsquo




common todayhellip






few)





































It means





FIRST SOME DOUBTS

































eat




much before


reserve mark




give 36 lac kcal)













260


250


500


300

Soft Drink 45


Fruit Juice 45

Kaju Katli 450


at Once












scale










What is Energy


to heat etc











represented as kcal




Proteins 4 kcal

Fats 9 kcal







Energy Balance








existed till today


equation





Energy Intake





broader picture

Food Group kcal 100

gms Common






Vary Significantly





All common fruits








Dairy





Ghee Oils Butter







30 ndash 70



Sweeteners



0 ndash 10








here)







QUANTITY First



Sugar







Intolerance Allergy

Lactose Intolerance




Gluten Intolerance




Processed Foods




unprocessed foods




Section)




energy we ingested



Energy Expenditure











a sofa
















lifting cycling etc



Carbs














Fats


in the fat cells


energy




Proteins




them energy












Theoretical Way












Women Men

BMR







12


1375


155


1725

Note





Sample Calculation




Practical Way



for foods you ate




product



databases)






really fishy

Food Grams Calories

Wheat 100 350

Brown Rice 50 180

Apple 150 120

Vegetables 200 50

Dal 100 350

Oil 50 450

Total 1500





(TDEE) calories



Note










Men amp Women

Skinny Fat


right approach


chart below




costly)









to next level








muscles




fat






on your goal

Creating Deficit



current kcal intake










start reducing





o Men lt1600

o Women lt 1300


loss




Creating Surplus


gain





Managing Macros

Macro Guidelines







guidelines










They usually have














remain thin











TECHNIQUES



o you can stick to

o follow it





Calorie Balance

Always Remember






















diet









requirements



ideally lt30 grams)













reduce fat









22 x 75 x 4 = 660 kcal



20 x 4 = 80 kcal










22 x 75 x 4 = 660 kcal



120 x 4 = 480 kcal











22 x 75 x 4 = 660 kcal





lose weight rapidly






going for a toss






Dieting Strategies

Forward Dieting



How to Do it







Reverse Dieting


How to do it









calories



Dieting Techniques










How to do it













versa












requirements






Cheat Meal








the end of the day


Refeeds Diet Breaks





optimum








months


every 4-6 weeks






expected





obviously No






Inches Lost

High Energy Levels
















weighing scale

















Water






wherever you go




your body


means) your body










take it lightly


during sleep






















Ghrelin


demands for food



Leptin



Insulin









hormone

Glucagon


pancreas







Cortisol



of us want)











Thyroid (T3 T4 TSH)



expenditure



lifestyle changes



medications







Go amp Lift Weights

Testosterone



the body









Growth Hormone






even 001


Carbs











juices drinks etc


lower calories









Proteins




starvation




purpose in the body









supplements)










Fats













30-50 MCT


Fiber


the form of stools



Fibers





Alcohol








Region Dishes






















Training





PCODPCOS








o Males lt15

o Females lt25




Let me tell you


diets







WORKOUT





















If we are hellip


a beginner










heart attacks


stronger



mentioned benefits



movements











o Do home workouts


Using body weight





Aerobic







Anaerobic














SUPPLEMENTS











common ones





food what do you do





day





















Types of Whey









90) than WPC










How to Select Whey




Optimal Dosage



whey or casein

Timing




workout




How to take it






and cheese



inferior) as whey


Valine)




(I U hellip Rasna)



Source Veg Non Veg



Optimal Dosage


Timing





1-2 reps







bloating




Optimal Dosage

3 mg to 5 mg

Creatine Loading


are same



Timing


Caffeine



supplements




Cycling



Side effects





Pre Workouts



for it

Multi Vitamins






Fat Burners







Mass Gainers









for bulking












same background etc


Example







scale






PEOPLE TO FOLLOW


People Websites








Dr Mike Zourdos



















Journals




RESOURCES
















Search fittoor on



HOW IT ALL BEGAN


















control of things




person

ng me














































NOTE TO READERS

























WHY








New Trends hellip

Earlier Today















problemrsquo




common todayhellip






few)





































It means





FIRST SOME DOUBTS

































eat




much before


reserve mark




give 36 lac kcal)













260


250


500


300

Soft Drink 45


Fruit Juice 45

Kaju Katli 450


at Once












scale










What is Energy


to heat etc











represented as kcal




Proteins 4 kcal

Fats 9 kcal







Energy Balance








existed till today


equation





Energy Intake





broader picture

Food Group kcal 100

gms Common






Vary Significantly





All common fruits








Dairy





Ghee Oils Butter







30 ndash 70



Sweeteners



0 ndash 10








here)







QUANTITY First



Sugar







Intolerance Allergy

Lactose Intolerance




Gluten Intolerance




Processed Foods




unprocessed foods




Section)




energy we ingested



Energy Expenditure











a sofa
















lifting cycling etc



Carbs














Fats


in the fat cells


energy




Proteins




them energy












Theoretical Way












Women Men

BMR







12


1375


155


1725

Note





Sample Calculation




Practical Way



for foods you ate




product



databases)






really fishy

Food Grams Calories

Wheat 100 350

Brown Rice 50 180

Apple 150 120

Vegetables 200 50

Dal 100 350

Oil 50 450

Total 1500





(TDEE) calories



Note










Men amp Women

Skinny Fat


right approach


chart below




costly)









to next level








muscles




fat






on your goal

Creating Deficit



current kcal intake










start reducing





o Men lt1600

o Women lt 1300


loss




Creating Surplus


gain





Managing Macros

Macro Guidelines







guidelines










They usually have














remain thin











TECHNIQUES



o you can stick to

o follow it





Calorie Balance

Always Remember






















diet









requirements



ideally lt30 grams)













reduce fat









22 x 75 x 4 = 660 kcal



20 x 4 = 80 kcal










22 x 75 x 4 = 660 kcal



120 x 4 = 480 kcal











22 x 75 x 4 = 660 kcal





lose weight rapidly






going for a toss






Dieting Strategies

Forward Dieting



How to Do it







Reverse Dieting


How to do it









calories



Dieting Techniques










How to do it













versa












requirements






Cheat Meal








the end of the day


Refeeds Diet Breaks





optimum








months


every 4-6 weeks






expected





obviously No






Inches Lost

High Energy Levels
















weighing scale

















Water






wherever you go




your body


means) your body










take it lightly


during sleep






















Ghrelin


demands for food



Leptin



Insulin









hormone

Glucagon


pancreas







Cortisol



of us want)











Thyroid (T3 T4 TSH)



expenditure



lifestyle changes



medications







Go amp Lift Weights

Testosterone



the body









Growth Hormone






even 001


Carbs











juices drinks etc


lower calories









Proteins




starvation




purpose in the body









supplements)










Fats













30-50 MCT


Fiber


the form of stools



Fibers





Alcohol








Region Dishes






















Training





PCODPCOS








o Males lt15

o Females lt25




Let me tell you


diets







WORKOUT





















If we are hellip


a beginner










heart attacks


stronger



mentioned benefits



movements











o Do home workouts


Using body weight





Aerobic







Anaerobic














SUPPLEMENTS











common ones





food what do you do





day





















Types of Whey









90) than WPC










How to Select Whey




Optimal Dosage



whey or casein

Timing




workout




How to take it






and cheese



inferior) as whey


Valine)




(I U hellip Rasna)



Source Veg Non Veg



Optimal Dosage


Timing





1-2 reps







bloating




Optimal Dosage

3 mg to 5 mg

Creatine Loading


are same



Timing


Caffeine



supplements




Cycling



Side effects





Pre Workouts



for it

Multi Vitamins






Fat Burners







Mass Gainers









for bulking












same background etc


Example







scale






PEOPLE TO FOLLOW


People Websites








Dr Mike Zourdos



















Journals




RESOURCES
















Search fittoor on








































NOTE TO READERS

























WHY








New Trends hellip

Earlier Today















problemrsquo




common todayhellip






few)





































It means





FIRST SOME DOUBTS

































eat




much before


reserve mark




give 36 lac kcal)













260


250


500


300

Soft Drink 45


Fruit Juice 45

Kaju Katli 450


at Once












scale










What is Energy


to heat etc











represented as kcal




Proteins 4 kcal

Fats 9 kcal







Energy Balance








existed till today


equation





Energy Intake





broader picture

Food Group kcal 100

gms Common






Vary Significantly





All common fruits








Dairy





Ghee Oils Butter







30 ndash 70



Sweeteners



0 ndash 10








here)







QUANTITY First



Sugar







Intolerance Allergy

Lactose Intolerance




Gluten Intolerance




Processed Foods




unprocessed foods




Section)




energy we ingested



Energy Expenditure











a sofa
















lifting cycling etc



Carbs














Fats


in the fat cells


energy




Proteins




them energy












Theoretical Way












Women Men

BMR







12


1375


155


1725

Note





Sample Calculation




Practical Way



for foods you ate




product



databases)






really fishy

Food Grams Calories

Wheat 100 350

Brown Rice 50 180

Apple 150 120

Vegetables 200 50

Dal 100 350

Oil 50 450

Total 1500





(TDEE) calories



Note










Men amp Women

Skinny Fat


right approach


chart below




costly)









to next level








muscles




fat






on your goal

Creating Deficit



current kcal intake










start reducing





o Men lt1600

o Women lt 1300


loss




Creating Surplus


gain





Managing Macros

Macro Guidelines







guidelines










They usually have














remain thin











TECHNIQUES



o you can stick to

o follow it





Calorie Balance

Always Remember






















diet









requirements



ideally lt30 grams)













reduce fat









22 x 75 x 4 = 660 kcal



20 x 4 = 80 kcal










22 x 75 x 4 = 660 kcal



120 x 4 = 480 kcal











22 x 75 x 4 = 660 kcal





lose weight rapidly






going for a toss






Dieting Strategies

Forward Dieting



How to Do it







Reverse Dieting


How to do it









calories



Dieting Techniques










How to do it













versa












requirements






Cheat Meal








the end of the day


Refeeds Diet Breaks





optimum








months


every 4-6 weeks






expected





obviously No






Inches Lost

High Energy Levels
















weighing scale

















Water






wherever you go




your body


means) your body










take it lightly


during sleep






















Ghrelin


demands for food



Leptin



Insulin









hormone

Glucagon


pancreas







Cortisol



of us want)











Thyroid (T3 T4 TSH)



expenditure



lifestyle changes



medications







Go amp Lift Weights

Testosterone



the body









Growth Hormone






even 001


Carbs











juices drinks etc


lower calories









Proteins




starvation




purpose in the body









supplements)










Fats













30-50 MCT


Fiber


the form of stools



Fibers





Alcohol








Region Dishes






















Training





PCODPCOS








o Males lt15

o Females lt25




Let me tell you


diets







WORKOUT





















If we are hellip


a beginner










heart attacks


stronger



mentioned benefits



movements











o Do home workouts


Using body weight





Aerobic







Anaerobic














SUPPLEMENTS











common ones





food what do you do





day





















Types of Whey









90) than WPC










How to Select Whey




Optimal Dosage



whey or casein

Timing




workout




How to take it






and cheese



inferior) as whey


Valine)




(I U hellip Rasna)



Source Veg Non Veg



Optimal Dosage


Timing





1-2 reps







bloating




Optimal Dosage

3 mg to 5 mg

Creatine Loading


are same



Timing


Caffeine



supplements




Cycling



Side effects





Pre Workouts



for it

Multi Vitamins






Fat Burners







Mass Gainers









for bulking












same background etc


Example







scale






PEOPLE TO FOLLOW


People Websites








Dr Mike Zourdos



















Journals




RESOURCES
















Search fittoor on



WHY








New Trends hellip

Earlier Today















problemrsquo




common todayhellip






few)





































It means





FIRST SOME DOUBTS

































eat




much before


reserve mark




give 36 lac kcal)













260


250


500


300

Soft Drink 45


Fruit Juice 45

Kaju Katli 450


at Once












scale










What is Energy


to heat etc











represented as kcal




Proteins 4 kcal

Fats 9 kcal







Energy Balance








existed till today


equation





Energy Intake





broader picture

Food Group kcal 100

gms Common






Vary Significantly





All common fruits








Dairy





Ghee Oils Butter







30 ndash 70



Sweeteners



0 ndash 10








here)







QUANTITY First



Sugar







Intolerance Allergy

Lactose Intolerance




Gluten Intolerance




Processed Foods




unprocessed foods




Section)




energy we ingested



Energy Expenditure











a sofa
















lifting cycling etc



Carbs














Fats


in the fat cells


energy




Proteins




them energy












Theoretical Way












Women Men

BMR







12


1375


155


1725

Note





Sample Calculation




Practical Way



for foods you ate




product



databases)






really fishy

Food Grams Calories

Wheat 100 350

Brown Rice 50 180

Apple 150 120

Vegetables 200 50

Dal 100 350

Oil 50 450

Total 1500





(TDEE) calories



Note










Men amp Women

Skinny Fat


right approach


chart below




costly)









to next level








muscles




fat






on your goal

Creating Deficit



current kcal intake










start reducing





o Men lt1600

o Women lt 1300


loss




Creating Surplus


gain





Managing Macros

Macro Guidelines







guidelines










They usually have














remain thin











TECHNIQUES



o you can stick to

o follow it





Calorie Balance

Always Remember






















diet









requirements



ideally lt30 grams)













reduce fat









22 x 75 x 4 = 660 kcal



20 x 4 = 80 kcal










22 x 75 x 4 = 660 kcal



120 x 4 = 480 kcal











22 x 75 x 4 = 660 kcal





lose weight rapidly






going for a toss






Dieting Strategies

Forward Dieting



How to Do it







Reverse Dieting


How to do it









calories



Dieting Techniques










How to do it













versa












requirements






Cheat Meal








the end of the day


Refeeds Diet Breaks





optimum








months


every 4-6 weeks






expected





obviously No






Inches Lost

High Energy Levels
















weighing scale

















Water






wherever you go




your body


means) your body










take it lightly


during sleep






















Ghrelin


demands for food



Leptin



Insulin









hormone

Glucagon


pancreas







Cortisol



of us want)











Thyroid (T3 T4 TSH)



expenditure



lifestyle changes



medications







Go amp Lift Weights

Testosterone



the body









Growth Hormone






even 001


Carbs











juices drinks etc


lower calories









Proteins




starvation




purpose in the body









supplements)










Fats













30-50 MCT


Fiber


the form of stools



Fibers





Alcohol








Region Dishes






















Training





PCODPCOS








o Males lt15

o Females lt25




Let me tell you


diets







WORKOUT





















If we are hellip


a beginner










heart attacks


stronger



mentioned benefits



movements











o Do home workouts


Using body weight





Aerobic







Anaerobic














SUPPLEMENTS











common ones





food what do you do





day





















Types of Whey









90) than WPC










How to Select Whey




Optimal Dosage



whey or casein

Timing




workout




How to take it






and cheese



inferior) as whey


Valine)




(I U hellip Rasna)



Source Veg Non Veg



Optimal Dosage


Timing





1-2 reps







bloating




Optimal Dosage

3 mg to 5 mg

Creatine Loading


are same



Timing


Caffeine



supplements




Cycling



Side effects





Pre Workouts



for it

Multi Vitamins






Fat Burners







Mass Gainers









for bulking












same background etc


Example







scale






PEOPLE TO FOLLOW


People Websites








Dr Mike Zourdos



















Journals




RESOURCES
















Search fittoor on






few)





































It means





FIRST SOME DOUBTS

































eat




much before


reserve mark




give 36 lac kcal)













260


250


500


300

Soft Drink 45


Fruit Juice 45

Kaju Katli 450


at Once












scale










What is Energy


to heat etc











represented as kcal




Proteins 4 kcal

Fats 9 kcal







Energy Balance








existed till today


equation





Energy Intake





broader picture

Food Group kcal 100

gms Common






Vary Significantly





All common fruits








Dairy





Ghee Oils Butter







30 ndash 70



Sweeteners



0 ndash 10








here)







QUANTITY First



Sugar







Intolerance Allergy

Lactose Intolerance




Gluten Intolerance




Processed Foods




unprocessed foods




Section)




energy we ingested



Energy Expenditure











a sofa
















lifting cycling etc



Carbs














Fats


in the fat cells


energy




Proteins




them energy












Theoretical Way












Women Men

BMR







12


1375


155


1725

Note





Sample Calculation




Practical Way



for foods you ate




product



databases)






really fishy

Food Grams Calories

Wheat 100 350

Brown Rice 50 180

Apple 150 120

Vegetables 200 50

Dal 100 350

Oil 50 450

Total 1500





(TDEE) calories



Note










Men amp Women

Skinny Fat


right approach


chart below




costly)









to next level








muscles




fat






on your goal

Creating Deficit



current kcal intake










start reducing





o Men lt1600

o Women lt 1300


loss




Creating Surplus


gain





Managing Macros

Macro Guidelines







guidelines










They usually have














remain thin











TECHNIQUES



o you can stick to

o follow it





Calorie Balance

Always Remember






















diet









requirements



ideally lt30 grams)













reduce fat









22 x 75 x 4 = 660 kcal



20 x 4 = 80 kcal










22 x 75 x 4 = 660 kcal



120 x 4 = 480 kcal











22 x 75 x 4 = 660 kcal





lose weight rapidly






going for a toss






Dieting Strategies

Forward Dieting



How to Do it







Reverse Dieting


How to do it









calories



Dieting Techniques










How to do it













versa












requirements






Cheat Meal








the end of the day


Refeeds Diet Breaks





optimum








months


every 4-6 weeks






expected





obviously No






Inches Lost

High Energy Levels
















weighing scale

















Water






wherever you go




your body


means) your body










take it lightly


during sleep






















Ghrelin


demands for food



Leptin



Insulin









hormone

Glucagon


pancreas







Cortisol



of us want)











Thyroid (T3 T4 TSH)



expenditure



lifestyle changes



medications







Go amp Lift Weights

Testosterone



the body









Growth Hormone






even 001


Carbs











juices drinks etc


lower calories









Proteins




starvation




purpose in the body









supplements)










Fats













30-50 MCT


Fiber


the form of stools



Fibers





Alcohol








Region Dishes






















Training





PCODPCOS








o Males lt15

o Females lt25




Let me tell you


diets







WORKOUT





















If we are hellip


a beginner










heart attacks


stronger



mentioned benefits



movements











o Do home workouts


Using body weight





Aerobic







Anaerobic














SUPPLEMENTS











common ones





food what do you do





day





















Types of Whey









90) than WPC










How to Select Whey




Optimal Dosage



whey or casein

Timing




workout




How to take it






and cheese



inferior) as whey


Valine)




(I U hellip Rasna)



Source Veg Non Veg



Optimal Dosage


Timing





1-2 reps







bloating




Optimal Dosage

3 mg to 5 mg

Creatine Loading


are same



Timing


Caffeine



supplements




Cycling



Side effects





Pre Workouts



for it

Multi Vitamins






Fat Burners







Mass Gainers









for bulking












same background etc


Example







scale






PEOPLE TO FOLLOW


People Websites








Dr Mike Zourdos



















Journals




RESOURCES
















Search fittoor on










It means





FIRST SOME DOUBTS

































eat




much before


reserve mark




give 36 lac kcal)













260


250


500


300

Soft Drink 45


Fruit Juice 45

Kaju Katli 450


at Once












scale










What is Energy


to heat etc











represented as kcal




Proteins 4 kcal

Fats 9 kcal







Energy Balance








existed till today


equation





Energy Intake





broader picture

Food Group kcal 100

gms Common






Vary Significantly





All common fruits








Dairy





Ghee Oils Butter







30 ndash 70



Sweeteners



0 ndash 10








here)







QUANTITY First



Sugar







Intolerance Allergy

Lactose Intolerance




Gluten Intolerance




Processed Foods




unprocessed foods




Section)




energy we ingested



Energy Expenditure











a sofa
















lifting cycling etc



Carbs














Fats


in the fat cells


energy




Proteins




them energy












Theoretical Way












Women Men

BMR







12


1375


155


1725

Note





Sample Calculation




Practical Way



for foods you ate




product



databases)






really fishy

Food Grams Calories

Wheat 100 350

Brown Rice 50 180

Apple 150 120

Vegetables 200 50

Dal 100 350

Oil 50 450

Total 1500





(TDEE) calories



Note










Men amp Women

Skinny Fat


right approach


chart below




costly)









to next level








muscles




fat






on your goal

Creating Deficit



current kcal intake










start reducing





o Men lt1600

o Women lt 1300


loss




Creating Surplus


gain





Managing Macros

Macro Guidelines







guidelines










They usually have














remain thin











TECHNIQUES



o you can stick to

o follow it





Calorie Balance

Always Remember






















diet









requirements



ideally lt30 grams)













reduce fat









22 x 75 x 4 = 660 kcal



20 x 4 = 80 kcal










22 x 75 x 4 = 660 kcal



120 x 4 = 480 kcal











22 x 75 x 4 = 660 kcal





lose weight rapidly






going for a toss






Dieting Strategies

Forward Dieting



How to Do it







Reverse Dieting


How to do it









calories



Dieting Techniques










How to do it













versa












requirements






Cheat Meal








the end of the day


Refeeds Diet Breaks





optimum








months


every 4-6 weeks






expected





obviously No






Inches Lost

High Energy Levels
















weighing scale

















Water






wherever you go




your body


means) your body










take it lightly


during sleep






















Ghrelin


demands for food



Leptin



Insulin









hormone

Glucagon


pancreas







Cortisol



of us want)











Thyroid (T3 T4 TSH)



expenditure



lifestyle changes



medications







Go amp Lift Weights

Testosterone



the body









Growth Hormone






even 001


Carbs











juices drinks etc


lower calories









Proteins




starvation




purpose in the body









supplements)










Fats













30-50 MCT


Fiber


the form of stools



Fibers





Alcohol








Region Dishes






















Training





PCODPCOS








o Males lt15

o Females lt25




Let me tell you


diets







WORKOUT





















If we are hellip


a beginner










heart attacks


stronger



mentioned benefits



movements











o Do home workouts


Using body weight





Aerobic







Anaerobic














SUPPLEMENTS











common ones





food what do you do





day





















Types of Whey









90) than WPC










How to Select Whey




Optimal Dosage



whey or casein

Timing




workout




How to take it






and cheese



inferior) as whey


Valine)




(I U hellip Rasna)



Source Veg Non Veg



Optimal Dosage


Timing





1-2 reps







bloating




Optimal Dosage

3 mg to 5 mg

Creatine Loading


are same



Timing


Caffeine



supplements




Cycling



Side effects





Pre Workouts



for it

Multi Vitamins






Fat Burners







Mass Gainers









for bulking












same background etc


Example







scale






PEOPLE TO FOLLOW


People Websites








Dr Mike Zourdos



















Journals




RESOURCES
















Search fittoor on



FIRST SOME DOUBTS

































eat




much before


reserve mark




give 36 lac kcal)













260


250


500


300

Soft Drink 45


Fruit Juice 45

Kaju Katli 450


at Once












scale










What is Energy


to heat etc











represented as kcal




Proteins 4 kcal

Fats 9 kcal







Energy Balance








existed till today


equation





Energy Intake





broader picture

Food Group kcal 100

gms Common






Vary Significantly





All common fruits








Dairy





Ghee Oils Butter







30 ndash 70



Sweeteners



0 ndash 10








here)







QUANTITY First



Sugar







Intolerance Allergy

Lactose Intolerance




Gluten Intolerance




Processed Foods




unprocessed foods




Section)




energy we ingested



Energy Expenditure











a sofa
















lifting cycling etc



Carbs














Fats


in the fat cells


energy




Proteins




them energy












Theoretical Way












Women Men

BMR







12


1375


155


1725

Note





Sample Calculation




Practical Way



for foods you ate




product



databases)






really fishy

Food Grams Calories

Wheat 100 350

Brown Rice 50 180

Apple 150 120

Vegetables 200 50

Dal 100 350

Oil 50 450

Total 1500





(TDEE) calories



Note










Men amp Women

Skinny Fat


right approach


chart below




costly)









to next level








muscles




fat






on your goal

Creating Deficit



current kcal intake










start reducing





o Men lt1600

o Women lt 1300


loss




Creating Surplus


gain





Managing Macros

Macro Guidelines







guidelines










They usually have














remain thin











TECHNIQUES



o you can stick to

o follow it





Calorie Balance

Always Remember






















diet









requirements



ideally lt30 grams)













reduce fat









22 x 75 x 4 = 660 kcal



20 x 4 = 80 kcal










22 x 75 x 4 = 660 kcal



120 x 4 = 480 kcal











22 x 75 x 4 = 660 kcal





lose weight rapidly






going for a toss






Dieting Strategies

Forward Dieting



How to Do it







Reverse Dieting


How to do it









calories



Dieting Techniques










How to do it













versa












requirements






Cheat Meal








the end of the day


Refeeds Diet Breaks





optimum








months


every 4-6 weeks






expected





obviously No






Inches Lost

High Energy Levels
















weighing scale

















Water






wherever you go




your body


means) your body










take it lightly


during sleep






















Ghrelin


demands for food



Leptin



Insulin









hormone

Glucagon


pancreas







Cortisol



of us want)











Thyroid (T3 T4 TSH)



expenditure



lifestyle changes



medications







Go amp Lift Weights

Testosterone



the body









Growth Hormone






even 001


Carbs











juices drinks etc


lower calories









Proteins




starvation




purpose in the body









supplements)










Fats













30-50 MCT


Fiber


the form of stools



Fibers





Alcohol








Region Dishes






















Training





PCODPCOS








o Males lt15

o Females lt25




Let me tell you


diets







WORKOUT





















If we are hellip


a beginner










heart attacks


stronger



mentioned benefits



movements











o Do home workouts


Using body weight





Aerobic







Anaerobic














SUPPLEMENTS











common ones





food what do you do





day





















Types of Whey









90) than WPC










How to Select Whey




Optimal Dosage



whey or casein

Timing




workout




How to take it






and cheese



inferior) as whey


Valine)




(I U hellip Rasna)



Source Veg Non Veg



Optimal Dosage


Timing





1-2 reps







bloating




Optimal Dosage

3 mg to 5 mg

Creatine Loading


are same



Timing


Caffeine



supplements




Cycling



Side effects





Pre Workouts



for it

Multi Vitamins






Fat Burners







Mass Gainers









for bulking












same background etc


Example







scale






PEOPLE TO FOLLOW


People Websites








Dr Mike Zourdos



















Journals




RESOURCES
















Search fittoor on

















eat




much before


reserve mark




give 36 lac kcal)













260


250


500


300

Soft Drink 45


Fruit Juice 45

Kaju Katli 450


at Once












scale










What is Energy


to heat etc











represented as kcal




Proteins 4 kcal

Fats 9 kcal







Energy Balance








existed till today


equation





Energy Intake





broader picture

Food Group kcal 100

gms Common






Vary Significantly





All common fruits








Dairy





Ghee Oils Butter







30 ndash 70



Sweeteners



0 ndash 10








here)







QUANTITY First



Sugar







Intolerance Allergy

Lactose Intolerance




Gluten Intolerance




Processed Foods




unprocessed foods




Section)




energy we ingested



Energy Expenditure











a sofa
















lifting cycling etc



Carbs














Fats


in the fat cells


energy




Proteins




them energy












Theoretical Way












Women Men

BMR







12


1375


155


1725

Note





Sample Calculation




Practical Way



for foods you ate




product



databases)






really fishy

Food Grams Calories

Wheat 100 350

Brown Rice 50 180

Apple 150 120

Vegetables 200 50

Dal 100 350

Oil 50 450

Total 1500





(TDEE) calories



Note










Men amp Women

Skinny Fat


right approach


chart below




costly)









to next level








muscles




fat






on your goal

Creating Deficit



current kcal intake










start reducing





o Men lt1600

o Women lt 1300


loss




Creating Surplus


gain





Managing Macros

Macro Guidelines







guidelines










They usually have














remain thin











TECHNIQUES



o you can stick to

o follow it





Calorie Balance

Always Remember






















diet









requirements



ideally lt30 grams)













reduce fat









22 x 75 x 4 = 660 kcal



20 x 4 = 80 kcal










22 x 75 x 4 = 660 kcal



120 x 4 = 480 kcal











22 x 75 x 4 = 660 kcal





lose weight rapidly






going for a toss






Dieting Strategies

Forward Dieting



How to Do it







Reverse Dieting


How to do it









calories



Dieting Techniques










How to do it













versa












requirements






Cheat Meal








the end of the day


Refeeds Diet Breaks





optimum








months


every 4-6 weeks






expected





obviously No






Inches Lost

High Energy Levels
















weighing scale

















Water






wherever you go




your body


means) your body










take it lightly


during sleep






















Ghrelin


demands for food



Leptin



Insulin









hormone

Glucagon


pancreas







Cortisol



of us want)











Thyroid (T3 T4 TSH)



expenditure



lifestyle changes



medications







Go amp Lift Weights

Testosterone



the body









Growth Hormone






even 001


Carbs











juices drinks etc


lower calories









Proteins




starvation




purpose in the body









supplements)










Fats













30-50 MCT


Fiber


the form of stools



Fibers





Alcohol








Region Dishes






















Training





PCODPCOS








o Males lt15

o Females lt25




Let me tell you


diets







WORKOUT





















If we are hellip


a beginner










heart attacks


stronger



mentioned benefits



movements











o Do home workouts


Using body weight





Aerobic







Anaerobic














SUPPLEMENTS











common ones





food what do you do





day





















Types of Whey









90) than WPC










How to Select Whey




Optimal Dosage



whey or casein

Timing




workout




How to take it






and cheese



inferior) as whey


Valine)




(I U hellip Rasna)



Source Veg Non Veg



Optimal Dosage


Timing





1-2 reps







bloating




Optimal Dosage

3 mg to 5 mg

Creatine Loading


are same



Timing


Caffeine



supplements




Cycling



Side effects





Pre Workouts



for it

Multi Vitamins






Fat Burners







Mass Gainers









for bulking












same background etc


Example







scale






PEOPLE TO FOLLOW


People Websites








Dr Mike Zourdos



















Journals




RESOURCES
















Search fittoor on





260


250


500


300

Soft Drink 45


Fruit Juice 45

Kaju Katli 450


at Once












scale










What is Energy


to heat etc











represented as kcal




Proteins 4 kcal

Fats 9 kcal







Energy Balance








existed till today


equation





Energy Intake





broader picture

Food Group kcal 100

gms Common






Vary Significantly





All common fruits








Dairy





Ghee Oils Butter







30 ndash 70



Sweeteners



0 ndash 10








here)







QUANTITY First



Sugar







Intolerance Allergy

Lactose Intolerance




Gluten Intolerance




Processed Foods




unprocessed foods




Section)




energy we ingested



Energy Expenditure











a sofa
















lifting cycling etc



Carbs














Fats


in the fat cells


energy




Proteins




them energy












Theoretical Way












Women Men

BMR







12


1375


155


1725

Note





Sample Calculation




Practical Way



for foods you ate




product



databases)






really fishy

Food Grams Calories

Wheat 100 350

Brown Rice 50 180

Apple 150 120

Vegetables 200 50

Dal 100 350

Oil 50 450

Total 1500





(TDEE) calories



Note










Men amp Women

Skinny Fat


right approach


chart below




costly)









to next level








muscles




fat






on your goal

Creating Deficit



current kcal intake










start reducing





o Men lt1600

o Women lt 1300


loss




Creating Surplus


gain





Managing Macros

Macro Guidelines







guidelines










They usually have














remain thin











TECHNIQUES



o you can stick to

o follow it





Calorie Balance

Always Remember






















diet









requirements



ideally lt30 grams)













reduce fat









22 x 75 x 4 = 660 kcal



20 x 4 = 80 kcal










22 x 75 x 4 = 660 kcal



120 x 4 = 480 kcal











22 x 75 x 4 = 660 kcal





lose weight rapidly






going for a toss






Dieting Strategies

Forward Dieting



How to Do it







Reverse Dieting


How to do it









calories



Dieting Techniques










How to do it













versa












requirements






Cheat Meal








the end of the day


Refeeds Diet Breaks





optimum








months


every 4-6 weeks






expected





obviously No






Inches Lost

High Energy Levels
















weighing scale

















Water






wherever you go




your body


means) your body










take it lightly


during sleep






















Ghrelin


demands for food



Leptin



Insulin









hormone

Glucagon


pancreas







Cortisol



of us want)











Thyroid (T3 T4 TSH)



expenditure



lifestyle changes



medications







Go amp Lift Weights

Testosterone



the body









Growth Hormone






even 001


Carbs











juices drinks etc


lower calories









Proteins




starvation




purpose in the body









supplements)










Fats













30-50 MCT


Fiber


the form of stools



Fibers





Alcohol








Region Dishes






















Training





PCODPCOS








o Males lt15

o Females lt25




Let me tell you


diets







WORKOUT





















If we are hellip


a beginner










heart attacks


stronger



mentioned benefits



movements











o Do home workouts


Using body weight





Aerobic







Anaerobic














SUPPLEMENTS











common ones





food what do you do





day





















Types of Whey









90) than WPC










How to Select Whey




Optimal Dosage



whey or casein

Timing




workout




How to take it






and cheese



inferior) as whey


Valine)




(I U hellip Rasna)



Source Veg Non Veg



Optimal Dosage


Timing





1-2 reps







bloating




Optimal Dosage

3 mg to 5 mg

Creatine Loading


are same



Timing


Caffeine



supplements




Cycling



Side effects





Pre Workouts



for it

Multi Vitamins






Fat Burners







Mass Gainers









for bulking












same background etc


Example







scale






PEOPLE TO FOLLOW


People Websites








Dr Mike Zourdos



















Journals




RESOURCES
















Search fittoor on







What is Energy


to heat etc











represented as kcal




Proteins 4 kcal

Fats 9 kcal







Energy Balance








existed till today


equation





Energy Intake





broader picture

Food Group kcal 100

gms Common






Vary Significantly





All common fruits








Dairy





Ghee Oils Butter







30 ndash 70



Sweeteners



0 ndash 10








here)







QUANTITY First



Sugar







Intolerance Allergy

Lactose Intolerance




Gluten Intolerance




Processed Foods




unprocessed foods




Section)




energy we ingested



Energy Expenditure











a sofa
















lifting cycling etc



Carbs














Fats


in the fat cells


energy




Proteins




them energy












Theoretical Way












Women Men

BMR







12


1375


155


1725

Note





Sample Calculation




Practical Way



for foods you ate




product



databases)






really fishy

Food Grams Calories

Wheat 100 350

Brown Rice 50 180

Apple 150 120

Vegetables 200 50

Dal 100 350

Oil 50 450

Total 1500





(TDEE) calories



Note










Men amp Women

Skinny Fat


right approach


chart below




costly)









to next level








muscles




fat






on your goal

Creating Deficit



current kcal intake










start reducing





o Men lt1600

o Women lt 1300


loss




Creating Surplus


gain





Managing Macros

Macro Guidelines







guidelines










They usually have














remain thin











TECHNIQUES



o you can stick to

o follow it





Calorie Balance

Always Remember






















diet









requirements



ideally lt30 grams)













reduce fat









22 x 75 x 4 = 660 kcal



20 x 4 = 80 kcal










22 x 75 x 4 = 660 kcal



120 x 4 = 480 kcal











22 x 75 x 4 = 660 kcal





lose weight rapidly






going for a toss






Dieting Strategies

Forward Dieting



How to Do it







Reverse Dieting


How to do it









calories



Dieting Techniques










How to do it













versa












requirements






Cheat Meal








the end of the day


Refeeds Diet Breaks





optimum








months


every 4-6 weeks






expected





obviously No






Inches Lost

High Energy Levels
















weighing scale

















Water






wherever you go




your body


means) your body










take it lightly


during sleep






















Ghrelin


demands for food



Leptin



Insulin









hormone

Glucagon


pancreas







Cortisol



of us want)











Thyroid (T3 T4 TSH)



expenditure



lifestyle changes



medications







Go amp Lift Weights

Testosterone



the body









Growth Hormone






even 001


Carbs











juices drinks etc


lower calories









Proteins




starvation




purpose in the body









supplements)










Fats













30-50 MCT


Fiber


the form of stools



Fibers





Alcohol








Region Dishes






















Training





PCODPCOS








o Males lt15

o Females lt25




Let me tell you


diets







WORKOUT





















If we are hellip


a beginner










heart attacks


stronger



mentioned benefits



movements











o Do home workouts


Using body weight





Aerobic







Anaerobic














SUPPLEMENTS











common ones





food what do you do





day





















Types of Whey









90) than WPC










How to Select Whey




Optimal Dosage



whey or casein

Timing




workout




How to take it






and cheese



inferior) as whey


Valine)




(I U hellip Rasna)



Source Veg Non Veg



Optimal Dosage


Timing





1-2 reps







bloating




Optimal Dosage

3 mg to 5 mg

Creatine Loading


are same



Timing


Caffeine



supplements




Cycling



Side effects





Pre Workouts



for it

Multi Vitamins






Fat Burners







Mass Gainers









for bulking












same background etc


Example







scale






PEOPLE TO FOLLOW


People Websites








Dr Mike Zourdos



















Journals




RESOURCES
















Search fittoor on




Proteins 4 kcal

Fats 9 kcal







Energy Balance








existed till today


equation





Energy Intake





broader picture

Food Group kcal 100

gms Common






Vary Significantly





All common fruits








Dairy





Ghee Oils Butter







30 ndash 70



Sweeteners



0 ndash 10








here)







QUANTITY First



Sugar







Intolerance Allergy

Lactose Intolerance




Gluten Intolerance




Processed Foods




unprocessed foods




Section)




energy we ingested



Energy Expenditure











a sofa
















lifting cycling etc



Carbs














Fats


in the fat cells


energy




Proteins




them energy












Theoretical Way












Women Men

BMR







12


1375


155


1725

Note





Sample Calculation




Practical Way



for foods you ate




product



databases)






really fishy

Food Grams Calories

Wheat 100 350

Brown Rice 50 180

Apple 150 120

Vegetables 200 50

Dal 100 350

Oil 50 450

Total 1500





(TDEE) calories



Note










Men amp Women

Skinny Fat


right approach


chart below




costly)









to next level








muscles




fat






on your goal

Creating Deficit



current kcal intake










start reducing





o Men lt1600

o Women lt 1300


loss




Creating Surplus


gain





Managing Macros

Macro Guidelines







guidelines










They usually have














remain thin











TECHNIQUES



o you can stick to

o follow it





Calorie Balance

Always Remember






















diet









requirements



ideally lt30 grams)













reduce fat









22 x 75 x 4 = 660 kcal



20 x 4 = 80 kcal










22 x 75 x 4 = 660 kcal



120 x 4 = 480 kcal











22 x 75 x 4 = 660 kcal





lose weight rapidly






going for a toss






Dieting Strategies

Forward Dieting



How to Do it







Reverse Dieting


How to do it









calories



Dieting Techniques










How to do it













versa












requirements






Cheat Meal








the end of the day


Refeeds Diet Breaks





optimum








months


every 4-6 weeks






expected





obviously No






Inches Lost

High Energy Levels
















weighing scale

















Water






wherever you go




your body


means) your body










take it lightly


during sleep






















Ghrelin


demands for food



Leptin



Insulin









hormone

Glucagon


pancreas







Cortisol



of us want)











Thyroid (T3 T4 TSH)



expenditure



lifestyle changes



medications







Go amp Lift Weights

Testosterone



the body









Growth Hormone






even 001


Carbs











juices drinks etc


lower calories









Proteins




starvation




purpose in the body









supplements)










Fats













30-50 MCT


Fiber


the form of stools



Fibers





Alcohol








Region Dishes






















Training





PCODPCOS








o Males lt15

o Females lt25




Let me tell you


diets







WORKOUT





















If we are hellip


a beginner










heart attacks


stronger



mentioned benefits



movements











o Do home workouts


Using body weight





Aerobic







Anaerobic














SUPPLEMENTS











common ones





food what do you do





day





















Types of Whey









90) than WPC










How to Select Whey




Optimal Dosage



whey or casein

Timing




workout




How to take it






and cheese



inferior) as whey


Valine)




(I U hellip Rasna)



Source Veg Non Veg



Optimal Dosage


Timing





1-2 reps







bloating




Optimal Dosage

3 mg to 5 mg

Creatine Loading


are same



Timing


Caffeine



supplements




Cycling



Side effects





Pre Workouts



for it

Multi Vitamins






Fat Burners







Mass Gainers









for bulking












same background etc


Example







scale






PEOPLE TO FOLLOW


People Websites








Dr Mike Zourdos



















Journals




RESOURCES
















Search fittoor on



Energy Intake





broader picture

Food Group kcal 100

gms Common






Vary Significantly





All common fruits








Dairy





Ghee Oils Butter







30 ndash 70



Sweeteners



0 ndash 10








here)







QUANTITY First



Sugar







Intolerance Allergy

Lactose Intolerance




Gluten Intolerance




Processed Foods




unprocessed foods




Section)




energy we ingested



Energy Expenditure











a sofa
















lifting cycling etc



Carbs














Fats


in the fat cells


energy




Proteins




them energy












Theoretical Way












Women Men

BMR







12


1375


155


1725

Note





Sample Calculation




Practical Way



for foods you ate




product



databases)






really fishy

Food Grams Calories

Wheat 100 350

Brown Rice 50 180

Apple 150 120

Vegetables 200 50

Dal 100 350

Oil 50 450

Total 1500





(TDEE) calories



Note










Men amp Women

Skinny Fat


right approach


chart below




costly)









to next level








muscles




fat






on your goal

Creating Deficit



current kcal intake










start reducing





o Men lt1600

o Women lt 1300


loss




Creating Surplus


gain





Managing Macros

Macro Guidelines







guidelines










They usually have














remain thin











TECHNIQUES



o you can stick to

o follow it





Calorie Balance

Always Remember






















diet









requirements



ideally lt30 grams)













reduce fat









22 x 75 x 4 = 660 kcal



20 x 4 = 80 kcal










22 x 75 x 4 = 660 kcal



120 x 4 = 480 kcal











22 x 75 x 4 = 660 kcal





lose weight rapidly






going for a toss






Dieting Strategies

Forward Dieting



How to Do it







Reverse Dieting


How to do it









calories



Dieting Techniques










How to do it













versa












requirements






Cheat Meal








the end of the day


Refeeds Diet Breaks





optimum








months


every 4-6 weeks






expected





obviously No






Inches Lost

High Energy Levels
















weighing scale

















Water






wherever you go




your body


means) your body










take it lightly


during sleep






















Ghrelin


demands for food



Leptin



Insulin









hormone

Glucagon


pancreas







Cortisol



of us want)











Thyroid (T3 T4 TSH)



expenditure



lifestyle changes



medications







Go amp Lift Weights

Testosterone



the body









Growth Hormone






even 001


Carbs











juices drinks etc


lower calories









Proteins




starvation




purpose in the body









supplements)










Fats













30-50 MCT


Fiber


the form of stools



Fibers





Alcohol








Region Dishes






















Training





PCODPCOS








o Males lt15

o Females lt25




Let me tell you


diets







WORKOUT





















If we are hellip


a beginner










heart attacks


stronger



mentioned benefits



movements











o Do home workouts


Using body weight





Aerobic







Anaerobic














SUPPLEMENTS











common ones





food what do you do





day





















Types of Whey









90) than WPC










How to Select Whey




Optimal Dosage



whey or casein

Timing




workout




How to take it






and cheese



inferior) as whey


Valine)




(I U hellip Rasna)



Source Veg Non Veg



Optimal Dosage


Timing





1-2 reps







bloating




Optimal Dosage

3 mg to 5 mg

Creatine Loading


are same



Timing


Caffeine



supplements




Cycling



Side effects





Pre Workouts



for it

Multi Vitamins






Fat Burners







Mass Gainers









for bulking












same background etc


Example







scale






PEOPLE TO FOLLOW


People Websites








Dr Mike Zourdos



















Journals




RESOURCES
















Search fittoor on



30 ndash 70



Sweeteners



0 ndash 10








here)







QUANTITY First



Sugar







Intolerance Allergy

Lactose Intolerance




Gluten Intolerance




Processed Foods




unprocessed foods




Section)




energy we ingested



Energy Expenditure











a sofa
















lifting cycling etc



Carbs














Fats


in the fat cells


energy




Proteins




them energy












Theoretical Way












Women Men

BMR







12


1375


155


1725

Note





Sample Calculation




Practical Way



for foods you ate




product



databases)






really fishy

Food Grams Calories

Wheat 100 350

Brown Rice 50 180

Apple 150 120

Vegetables 200 50

Dal 100 350

Oil 50 450

Total 1500





(TDEE) calories



Note










Men amp Women

Skinny Fat


right approach


chart below




costly)









to next level








muscles




fat






on your goal

Creating Deficit



current kcal intake










start reducing





o Men lt1600

o Women lt 1300


loss




Creating Surplus


gain





Managing Macros

Macro Guidelines







guidelines










They usually have














remain thin











TECHNIQUES



o you can stick to

o follow it





Calorie Balance

Always Remember






















diet









requirements



ideally lt30 grams)













reduce fat









22 x 75 x 4 = 660 kcal



20 x 4 = 80 kcal










22 x 75 x 4 = 660 kcal



120 x 4 = 480 kcal











22 x 75 x 4 = 660 kcal





lose weight rapidly






going for a toss






Dieting Strategies

Forward Dieting



How to Do it







Reverse Dieting


How to do it









calories



Dieting Techniques










How to do it













versa












requirements






Cheat Meal








the end of the day


Refeeds Diet Breaks





optimum








months


every 4-6 weeks






expected





obviously No






Inches Lost

High Energy Levels
















weighing scale

















Water






wherever you go




your body


means) your body










take it lightly


during sleep






















Ghrelin


demands for food



Leptin



Insulin









hormone

Glucagon


pancreas







Cortisol



of us want)











Thyroid (T3 T4 TSH)



expenditure



lifestyle changes



medications







Go amp Lift Weights

Testosterone



the body









Growth Hormone






even 001


Carbs











juices drinks etc


lower calories









Proteins




starvation




purpose in the body









supplements)










Fats













30-50 MCT


Fiber


the form of stools



Fibers





Alcohol








Region Dishes






















Training





PCODPCOS








o Males lt15

o Females lt25




Let me tell you


diets







WORKOUT





















If we are hellip


a beginner










heart attacks


stronger



mentioned benefits



movements











o Do home workouts


Using body weight





Aerobic







Anaerobic














SUPPLEMENTS











common ones





food what do you do





day





















Types of Whey









90) than WPC










How to Select Whey




Optimal Dosage



whey or casein

Timing




workout




How to take it






and cheese



inferior) as whey


Valine)




(I U hellip Rasna)



Source Veg Non Veg



Optimal Dosage


Timing





1-2 reps







bloating




Optimal Dosage

3 mg to 5 mg

Creatine Loading


are same



Timing


Caffeine



supplements




Cycling



Side effects





Pre Workouts



for it

Multi Vitamins






Fat Burners







Mass Gainers









for bulking












same background etc


Example







scale






PEOPLE TO FOLLOW


People Websites








Dr Mike Zourdos



















Journals




RESOURCES
















Search fittoor on




QUANTITY First



Sugar







Intolerance Allergy

Lactose Intolerance




Gluten Intolerance




Processed Foods




unprocessed foods




Section)




energy we ingested



Energy Expenditure











a sofa
















lifting cycling etc



Carbs














Fats


in the fat cells


energy




Proteins




them energy












Theoretical Way












Women Men

BMR







12


1375


155


1725

Note





Sample Calculation




Practical Way



for foods you ate




product



databases)






really fishy

Food Grams Calories

Wheat 100 350

Brown Rice 50 180

Apple 150 120

Vegetables 200 50

Dal 100 350

Oil 50 450

Total 1500





(TDEE) calories



Note










Men amp Women

Skinny Fat


right approach


chart below




costly)









to next level








muscles




fat






on your goal

Creating Deficit



current kcal intake










start reducing





o Men lt1600

o Women lt 1300


loss




Creating Surplus


gain





Managing Macros

Macro Guidelines







guidelines










They usually have














remain thin











TECHNIQUES



o you can stick to

o follow it





Calorie Balance

Always Remember






















diet









requirements



ideally lt30 grams)













reduce fat









22 x 75 x 4 = 660 kcal



20 x 4 = 80 kcal










22 x 75 x 4 = 660 kcal



120 x 4 = 480 kcal











22 x 75 x 4 = 660 kcal





lose weight rapidly






going for a toss






Dieting Strategies

Forward Dieting



How to Do it







Reverse Dieting


How to do it









calories



Dieting Techniques










How to do it













versa












requirements






Cheat Meal








the end of the day


Refeeds Diet Breaks





optimum








months


every 4-6 weeks






expected





obviously No






Inches Lost

High Energy Levels
















weighing scale

















Water






wherever you go




your body


means) your body










take it lightly


during sleep






















Ghrelin


demands for food



Leptin



Insulin









hormone

Glucagon


pancreas







Cortisol



of us want)











Thyroid (T3 T4 TSH)



expenditure



lifestyle changes



medications







Go amp Lift Weights

Testosterone



the body









Growth Hormone






even 001


Carbs











juices drinks etc


lower calories









Proteins




starvation




purpose in the body









supplements)










Fats













30-50 MCT


Fiber


the form of stools



Fibers





Alcohol








Region Dishes






















Training





PCODPCOS








o Males lt15

o Females lt25




Let me tell you


diets







WORKOUT





















If we are hellip


a beginner










heart attacks


stronger



mentioned benefits



movements











o Do home workouts


Using body weight





Aerobic







Anaerobic














SUPPLEMENTS











common ones





food what do you do





day





















Types of Whey









90) than WPC










How to Select Whey




Optimal Dosage



whey or casein

Timing




workout




How to take it






and cheese



inferior) as whey


Valine)




(I U hellip Rasna)



Source Veg Non Veg



Optimal Dosage


Timing





1-2 reps







bloating




Optimal Dosage

3 mg to 5 mg

Creatine Loading


are same



Timing


Caffeine



supplements




Cycling



Side effects





Pre Workouts



for it

Multi Vitamins






Fat Burners







Mass Gainers









for bulking












same background etc


Example







scale






PEOPLE TO FOLLOW


People Websites








Dr Mike Zourdos



















Journals




RESOURCES
















Search fittoor on



Energy Expenditure











a sofa
















lifting cycling etc



Carbs














Fats


in the fat cells


energy




Proteins




them energy












Theoretical Way












Women Men

BMR







12


1375


155


1725

Note





Sample Calculation




Practical Way



for foods you ate




product



databases)






really fishy

Food Grams Calories

Wheat 100 350

Brown Rice 50 180

Apple 150 120

Vegetables 200 50

Dal 100 350

Oil 50 450

Total 1500





(TDEE) calories



Note










Men amp Women

Skinny Fat


right approach


chart below




costly)









to next level








muscles




fat






on your goal

Creating Deficit



current kcal intake










start reducing





o Men lt1600

o Women lt 1300


loss




Creating Surplus


gain





Managing Macros

Macro Guidelines







guidelines










They usually have














remain thin











TECHNIQUES



o you can stick to

o follow it





Calorie Balance

Always Remember






















diet









requirements



ideally lt30 grams)













reduce fat









22 x 75 x 4 = 660 kcal



20 x 4 = 80 kcal










22 x 75 x 4 = 660 kcal



120 x 4 = 480 kcal











22 x 75 x 4 = 660 kcal





lose weight rapidly






going for a toss






Dieting Strategies

Forward Dieting



How to Do it







Reverse Dieting


How to do it









calories



Dieting Techniques










How to do it













versa












requirements






Cheat Meal








the end of the day


Refeeds Diet Breaks





optimum








months


every 4-6 weeks






expected





obviously No






Inches Lost

High Energy Levels
















weighing scale

















Water






wherever you go




your body


means) your body










take it lightly


during sleep






















Ghrelin


demands for food



Leptin



Insulin









hormone

Glucagon


pancreas







Cortisol



of us want)











Thyroid (T3 T4 TSH)



expenditure



lifestyle changes



medications







Go amp Lift Weights

Testosterone



the body









Growth Hormone






even 001


Carbs











juices drinks etc


lower calories









Proteins




starvation




purpose in the body









supplements)










Fats













30-50 MCT


Fiber


the form of stools



Fibers





Alcohol








Region Dishes






















Training





PCODPCOS








o Males lt15

o Females lt25




Let me tell you


diets







WORKOUT





















If we are hellip


a beginner










heart attacks


stronger



mentioned benefits



movements











o Do home workouts


Using body weight





Aerobic







Anaerobic














SUPPLEMENTS











common ones





food what do you do





day





















Types of Whey









90) than WPC










How to Select Whey




Optimal Dosage



whey or casein

Timing




workout




How to take it






and cheese



inferior) as whey


Valine)




(I U hellip Rasna)



Source Veg Non Veg



Optimal Dosage


Timing





1-2 reps







bloating




Optimal Dosage

3 mg to 5 mg

Creatine Loading


are same



Timing


Caffeine



supplements




Cycling



Side effects





Pre Workouts



for it

Multi Vitamins






Fat Burners







Mass Gainers









for bulking












same background etc


Example







scale






PEOPLE TO FOLLOW


People Websites








Dr Mike Zourdos



















Journals




RESOURCES
















Search fittoor on














lifting cycling etc



Carbs














Fats


in the fat cells


energy




Proteins




them energy












Theoretical Way












Women Men

BMR







12


1375


155


1725

Note





Sample Calculation




Practical Way



for foods you ate




product



databases)






really fishy

Food Grams Calories

Wheat 100 350

Brown Rice 50 180

Apple 150 120

Vegetables 200 50

Dal 100 350

Oil 50 450

Total 1500





(TDEE) calories



Note










Men amp Women

Skinny Fat


right approach


chart below




costly)









to next level








muscles




fat






on your goal

Creating Deficit



current kcal intake










start reducing





o Men lt1600

o Women lt 1300


loss




Creating Surplus


gain





Managing Macros

Macro Guidelines







guidelines










They usually have














remain thin











TECHNIQUES



o you can stick to

o follow it





Calorie Balance

Always Remember






















diet









requirements



ideally lt30 grams)













reduce fat









22 x 75 x 4 = 660 kcal



20 x 4 = 80 kcal










22 x 75 x 4 = 660 kcal



120 x 4 = 480 kcal











22 x 75 x 4 = 660 kcal





lose weight rapidly






going for a toss






Dieting Strategies

Forward Dieting



How to Do it







Reverse Dieting


How to do it









calories



Dieting Techniques










How to do it













versa












requirements






Cheat Meal








the end of the day


Refeeds Diet Breaks





optimum








months


every 4-6 weeks






expected





obviously No






Inches Lost

High Energy Levels
















weighing scale

















Water






wherever you go




your body


means) your body










take it lightly


during sleep






















Ghrelin


demands for food



Leptin



Insulin









hormone

Glucagon


pancreas







Cortisol



of us want)











Thyroid (T3 T4 TSH)



expenditure



lifestyle changes



medications







Go amp Lift Weights

Testosterone



the body









Growth Hormone






even 001


Carbs











juices drinks etc


lower calories









Proteins




starvation




purpose in the body









supplements)










Fats













30-50 MCT


Fiber


the form of stools



Fibers





Alcohol








Region Dishes






















Training





PCODPCOS








o Males lt15

o Females lt25




Let me tell you


diets







WORKOUT





















If we are hellip


a beginner










heart attacks


stronger



mentioned benefits



movements











o Do home workouts


Using body weight





Aerobic







Anaerobic














SUPPLEMENTS











common ones





food what do you do





day





















Types of Whey









90) than WPC










How to Select Whey




Optimal Dosage



whey or casein

Timing




workout




How to take it






and cheese



inferior) as whey


Valine)




(I U hellip Rasna)



Source Veg Non Veg



Optimal Dosage


Timing





1-2 reps







bloating




Optimal Dosage

3 mg to 5 mg

Creatine Loading


are same



Timing


Caffeine



supplements




Cycling



Side effects





Pre Workouts



for it

Multi Vitamins






Fat Burners







Mass Gainers









for bulking












same background etc


Example







scale






PEOPLE TO FOLLOW


People Websites








Dr Mike Zourdos



















Journals




RESOURCES
















Search fittoor on





Fats


in the fat cells


energy




Proteins




them energy












Theoretical Way












Women Men

BMR







12


1375


155


1725

Note





Sample Calculation




Practical Way



for foods you ate




product



databases)






really fishy

Food Grams Calories

Wheat 100 350

Brown Rice 50 180

Apple 150 120

Vegetables 200 50

Dal 100 350

Oil 50 450

Total 1500





(TDEE) calories



Note










Men amp Women

Skinny Fat


right approach


chart below




costly)









to next level








muscles




fat






on your goal

Creating Deficit



current kcal intake










start reducing





o Men lt1600

o Women lt 1300


loss




Creating Surplus


gain





Managing Macros

Macro Guidelines







guidelines










They usually have














remain thin











TECHNIQUES



o you can stick to

o follow it





Calorie Balance

Always Remember






















diet









requirements



ideally lt30 grams)













reduce fat









22 x 75 x 4 = 660 kcal



20 x 4 = 80 kcal










22 x 75 x 4 = 660 kcal



120 x 4 = 480 kcal











22 x 75 x 4 = 660 kcal





lose weight rapidly






going for a toss






Dieting Strategies

Forward Dieting



How to Do it







Reverse Dieting


How to do it









calories



Dieting Techniques










How to do it













versa












requirements






Cheat Meal








the end of the day


Refeeds Diet Breaks





optimum








months


every 4-6 weeks






expected





obviously No






Inches Lost

High Energy Levels
















weighing scale

















Water






wherever you go




your body


means) your body










take it lightly


during sleep






















Ghrelin


demands for food



Leptin



Insulin









hormone

Glucagon


pancreas







Cortisol



of us want)











Thyroid (T3 T4 TSH)



expenditure



lifestyle changes



medications







Go amp Lift Weights

Testosterone



the body









Growth Hormone






even 001


Carbs











juices drinks etc


lower calories









Proteins




starvation




purpose in the body









supplements)










Fats













30-50 MCT


Fiber


the form of stools



Fibers





Alcohol








Region Dishes






















Training





PCODPCOS








o Males lt15

o Females lt25




Let me tell you


diets







WORKOUT





















If we are hellip


a beginner










heart attacks


stronger



mentioned benefits



movements











o Do home workouts


Using body weight





Aerobic







Anaerobic














SUPPLEMENTS











common ones





food what do you do





day





















Types of Whey









90) than WPC










How to Select Whey




Optimal Dosage



whey or casein

Timing




workout




How to take it






and cheese



inferior) as whey


Valine)




(I U hellip Rasna)



Source Veg Non Veg



Optimal Dosage


Timing





1-2 reps







bloating




Optimal Dosage

3 mg to 5 mg

Creatine Loading


are same



Timing


Caffeine



supplements




Cycling



Side effects





Pre Workouts



for it

Multi Vitamins






Fat Burners







Mass Gainers









for bulking












same background etc


Example







scale






PEOPLE TO FOLLOW


People Websites








Dr Mike Zourdos



















Journals




RESOURCES
















Search fittoor on







Women Men

BMR







12


1375


155


1725

Note





Sample Calculation




Practical Way



for foods you ate




product



databases)






really fishy

Food Grams Calories

Wheat 100 350

Brown Rice 50 180

Apple 150 120

Vegetables 200 50

Dal 100 350

Oil 50 450

Total 1500





(TDEE) calories



Note










Men amp Women

Skinny Fat


right approach


chart below




costly)









to next level








muscles




fat






on your goal

Creating Deficit



current kcal intake










start reducing





o Men lt1600

o Women lt 1300


loss




Creating Surplus


gain





Managing Macros

Macro Guidelines







guidelines










They usually have














remain thin











TECHNIQUES



o you can stick to

o follow it





Calorie Balance

Always Remember






















diet









requirements



ideally lt30 grams)













reduce fat









22 x 75 x 4 = 660 kcal



20 x 4 = 80 kcal










22 x 75 x 4 = 660 kcal



120 x 4 = 480 kcal











22 x 75 x 4 = 660 kcal





lose weight rapidly






going for a toss






Dieting Strategies

Forward Dieting



How to Do it







Reverse Dieting


How to do it









calories



Dieting Techniques










How to do it













versa












requirements






Cheat Meal








the end of the day


Refeeds Diet Breaks





optimum








months


every 4-6 weeks






expected





obviously No






Inches Lost

High Energy Levels
















weighing scale

















Water






wherever you go




your body


means) your body










take it lightly


during sleep






















Ghrelin


demands for food



Leptin



Insulin









hormone

Glucagon


pancreas







Cortisol



of us want)











Thyroid (T3 T4 TSH)



expenditure



lifestyle changes



medications







Go amp Lift Weights

Testosterone



the body









Growth Hormone






even 001


Carbs











juices drinks etc


lower calories









Proteins




starvation




purpose in the body









supplements)










Fats













30-50 MCT


Fiber


the form of stools



Fibers





Alcohol








Region Dishes






















Training





PCODPCOS








o Males lt15

o Females lt25




Let me tell you


diets







WORKOUT





















If we are hellip


a beginner










heart attacks


stronger



mentioned benefits



movements











o Do home workouts


Using body weight





Aerobic







Anaerobic














SUPPLEMENTS











common ones





food what do you do





day





















Types of Whey









90) than WPC










How to Select Whey




Optimal Dosage



whey or casein

Timing




workout




How to take it






and cheese



inferior) as whey


Valine)




(I U hellip Rasna)



Source Veg Non Veg



Optimal Dosage


Timing





1-2 reps







bloating




Optimal Dosage

3 mg to 5 mg

Creatine Loading


are same



Timing


Caffeine



supplements




Cycling



Side effects





Pre Workouts



for it

Multi Vitamins






Fat Burners







Mass Gainers









for bulking












same background etc


Example







scale






PEOPLE TO FOLLOW


People Websites








Dr Mike Zourdos



















Journals




RESOURCES
















Search fittoor on




product



databases)






really fishy

Food Grams Calories

Wheat 100 350

Brown Rice 50 180

Apple 150 120

Vegetables 200 50

Dal 100 350

Oil 50 450

Total 1500





(TDEE) calories



Note










Men amp Women

Skinny Fat


right approach


chart below




costly)









to next level








muscles




fat






on your goal

Creating Deficit



current kcal intake










start reducing





o Men lt1600

o Women lt 1300


loss




Creating Surplus


gain





Managing Macros

Macro Guidelines







guidelines










They usually have














remain thin











TECHNIQUES



o you can stick to

o follow it





Calorie Balance

Always Remember






















diet









requirements



ideally lt30 grams)













reduce fat









22 x 75 x 4 = 660 kcal



20 x 4 = 80 kcal










22 x 75 x 4 = 660 kcal



120 x 4 = 480 kcal











22 x 75 x 4 = 660 kcal





lose weight rapidly






going for a toss






Dieting Strategies

Forward Dieting



How to Do it







Reverse Dieting


How to do it









calories



Dieting Techniques










How to do it













versa












requirements






Cheat Meal








the end of the day


Refeeds Diet Breaks





optimum








months


every 4-6 weeks






expected





obviously No






Inches Lost

High Energy Levels
















weighing scale

















Water






wherever you go




your body


means) your body










take it lightly


during sleep






















Ghrelin


demands for food



Leptin



Insulin









hormone

Glucagon


pancreas







Cortisol



of us want)











Thyroid (T3 T4 TSH)



expenditure



lifestyle changes



medications







Go amp Lift Weights

Testosterone



the body









Growth Hormone






even 001


Carbs











juices drinks etc


lower calories









Proteins




starvation




purpose in the body









supplements)










Fats













30-50 MCT


Fiber


the form of stools



Fibers





Alcohol








Region Dishes






















Training





PCODPCOS








o Males lt15

o Females lt25




Let me tell you


diets







WORKOUT





















If we are hellip


a beginner










heart attacks


stronger



mentioned benefits



movements











o Do home workouts


Using body weight





Aerobic







Anaerobic














SUPPLEMENTS











common ones





food what do you do





day





















Types of Whey









90) than WPC










How to Select Whey




Optimal Dosage



whey or casein

Timing




workout




How to take it






and cheese



inferior) as whey


Valine)




(I U hellip Rasna)



Source Veg Non Veg



Optimal Dosage


Timing





1-2 reps







bloating




Optimal Dosage

3 mg to 5 mg

Creatine Loading


are same



Timing


Caffeine



supplements




Cycling



Side effects





Pre Workouts



for it

Multi Vitamins






Fat Burners







Mass Gainers









for bulking












same background etc


Example







scale






PEOPLE TO FOLLOW


People Websites








Dr Mike Zourdos



















Journals




RESOURCES
















Search fittoor on



Men amp Women

Skinny Fat


right approach


chart below




costly)









to next level








muscles




fat






on your goal

Creating Deficit



current kcal intake










start reducing





o Men lt1600

o Women lt 1300


loss




Creating Surplus


gain





Managing Macros

Macro Guidelines







guidelines










They usually have














remain thin











TECHNIQUES



o you can stick to

o follow it





Calorie Balance

Always Remember






















diet









requirements



ideally lt30 grams)













reduce fat









22 x 75 x 4 = 660 kcal



20 x 4 = 80 kcal










22 x 75 x 4 = 660 kcal



120 x 4 = 480 kcal











22 x 75 x 4 = 660 kcal





lose weight rapidly






going for a toss






Dieting Strategies

Forward Dieting



How to Do it







Reverse Dieting


How to do it









calories



Dieting Techniques










How to do it













versa












requirements






Cheat Meal








the end of the day


Refeeds Diet Breaks





optimum








months


every 4-6 weeks






expected





obviously No






Inches Lost

High Energy Levels
















weighing scale

















Water






wherever you go




your body


means) your body










take it lightly


during sleep






















Ghrelin


demands for food



Leptin



Insulin









hormone

Glucagon


pancreas







Cortisol



of us want)











Thyroid (T3 T4 TSH)



expenditure



lifestyle changes



medications







Go amp Lift Weights

Testosterone



the body









Growth Hormone






even 001


Carbs











juices drinks etc


lower calories









Proteins




starvation




purpose in the body









supplements)










Fats













30-50 MCT


Fiber


the form of stools



Fibers





Alcohol








Region Dishes






















Training





PCODPCOS








o Males lt15

o Females lt25




Let me tell you


diets







WORKOUT





















If we are hellip


a beginner










heart attacks


stronger



mentioned benefits



movements











o Do home workouts


Using body weight





Aerobic







Anaerobic














SUPPLEMENTS











common ones





food what do you do





day





















Types of Whey









90) than WPC










How to Select Whey




Optimal Dosage



whey or casein

Timing




workout




How to take it






and cheese



inferior) as whey


Valine)




(I U hellip Rasna)



Source Veg Non Veg



Optimal Dosage


Timing





1-2 reps







bloating




Optimal Dosage

3 mg to 5 mg

Creatine Loading


are same



Timing


Caffeine



supplements




Cycling



Side effects





Pre Workouts



for it

Multi Vitamins






Fat Burners







Mass Gainers









for bulking












same background etc


Example







scale






PEOPLE TO FOLLOW


People Websites








Dr Mike Zourdos



















Journals




RESOURCES
















Search fittoor on








muscles




fat






on your goal

Creating Deficit



current kcal intake










start reducing





o Men lt1600

o Women lt 1300


loss




Creating Surplus


gain





Managing Macros

Macro Guidelines







guidelines










They usually have














remain thin











TECHNIQUES



o you can stick to

o follow it





Calorie Balance

Always Remember






















diet









requirements



ideally lt30 grams)













reduce fat









22 x 75 x 4 = 660 kcal



20 x 4 = 80 kcal










22 x 75 x 4 = 660 kcal



120 x 4 = 480 kcal











22 x 75 x 4 = 660 kcal





lose weight rapidly






going for a toss






Dieting Strategies

Forward Dieting



How to Do it







Reverse Dieting


How to do it









calories



Dieting Techniques










How to do it













versa












requirements






Cheat Meal








the end of the day


Refeeds Diet Breaks





optimum








months


every 4-6 weeks






expected





obviously No






Inches Lost

High Energy Levels
















weighing scale

















Water






wherever you go




your body


means) your body










take it lightly


during sleep






















Ghrelin


demands for food



Leptin



Insulin









hormone

Glucagon


pancreas







Cortisol



of us want)











Thyroid (T3 T4 TSH)



expenditure



lifestyle changes



medications







Go amp Lift Weights

Testosterone



the body









Growth Hormone






even 001


Carbs











juices drinks etc


lower calories









Proteins




starvation




purpose in the body









supplements)










Fats













30-50 MCT


Fiber


the form of stools



Fibers





Alcohol








Region Dishes






















Training





PCODPCOS








o Males lt15

o Females lt25




Let me tell you


diets







WORKOUT





















If we are hellip


a beginner










heart attacks


stronger



mentioned benefits



movements











o Do home workouts


Using body weight





Aerobic







Anaerobic














SUPPLEMENTS











common ones





food what do you do





day





















Types of Whey









90) than WPC










How to Select Whey




Optimal Dosage



whey or casein

Timing




workout




How to take it






and cheese



inferior) as whey


Valine)




(I U hellip Rasna)



Source Veg Non Veg



Optimal Dosage


Timing





1-2 reps







bloating




Optimal Dosage

3 mg to 5 mg

Creatine Loading


are same



Timing


Caffeine



supplements




Cycling



Side effects





Pre Workouts



for it

Multi Vitamins






Fat Burners







Mass Gainers









for bulking












same background etc


Example







scale






PEOPLE TO FOLLOW


People Websites








Dr Mike Zourdos



















Journals




RESOURCES
















Search fittoor on



o Men lt1600

o Women lt 1300


loss




Creating Surplus


gain





Managing Macros

Macro Guidelines







guidelines










They usually have














remain thin











TECHNIQUES



o you can stick to

o follow it





Calorie Balance

Always Remember






















diet









requirements



ideally lt30 grams)













reduce fat









22 x 75 x 4 = 660 kcal



20 x 4 = 80 kcal










22 x 75 x 4 = 660 kcal



120 x 4 = 480 kcal











22 x 75 x 4 = 660 kcal





lose weight rapidly






going for a toss






Dieting Strategies

Forward Dieting



How to Do it







Reverse Dieting


How to do it









calories



Dieting Techniques










How to do it













versa












requirements






Cheat Meal








the end of the day


Refeeds Diet Breaks





optimum








months


every 4-6 weeks






expected





obviously No






Inches Lost

High Energy Levels
















weighing scale

















Water






wherever you go




your body


means) your body










take it lightly


during sleep






















Ghrelin


demands for food



Leptin



Insulin









hormone

Glucagon


pancreas







Cortisol



of us want)











Thyroid (T3 T4 TSH)



expenditure



lifestyle changes



medications







Go amp Lift Weights

Testosterone



the body









Growth Hormone






even 001


Carbs











juices drinks etc


lower calories









Proteins




starvation




purpose in the body









supplements)










Fats













30-50 MCT


Fiber


the form of stools



Fibers





Alcohol








Region Dishes






















Training





PCODPCOS








o Males lt15

o Females lt25




Let me tell you


diets







WORKOUT





















If we are hellip


a beginner










heart attacks


stronger



mentioned benefits



movements











o Do home workouts


Using body weight





Aerobic







Anaerobic














SUPPLEMENTS











common ones





food what do you do





day





















Types of Whey









90) than WPC










How to Select Whey




Optimal Dosage



whey or casein

Timing




workout




How to take it






and cheese



inferior) as whey


Valine)




(I U hellip Rasna)



Source Veg Non Veg



Optimal Dosage


Timing





1-2 reps







bloating




Optimal Dosage

3 mg to 5 mg

Creatine Loading


are same



Timing


Caffeine



supplements




Cycling



Side effects





Pre Workouts



for it

Multi Vitamins






Fat Burners







Mass Gainers









for bulking












same background etc


Example







scale






PEOPLE TO FOLLOW


People Websites








Dr Mike Zourdos



















Journals




RESOURCES
















Search fittoor on









They usually have














remain thin











TECHNIQUES



o you can stick to

o follow it





Calorie Balance

Always Remember






















diet









requirements



ideally lt30 grams)













reduce fat









22 x 75 x 4 = 660 kcal



20 x 4 = 80 kcal










22 x 75 x 4 = 660 kcal



120 x 4 = 480 kcal











22 x 75 x 4 = 660 kcal





lose weight rapidly






going for a toss






Dieting Strategies

Forward Dieting



How to Do it







Reverse Dieting


How to do it









calories



Dieting Techniques










How to do it













versa












requirements






Cheat Meal








the end of the day


Refeeds Diet Breaks





optimum








months


every 4-6 weeks






expected





obviously No






Inches Lost

High Energy Levels
















weighing scale

















Water






wherever you go




your body


means) your body










take it lightly


during sleep






















Ghrelin


demands for food



Leptin



Insulin









hormone

Glucagon


pancreas







Cortisol



of us want)











Thyroid (T3 T4 TSH)



expenditure



lifestyle changes



medications







Go amp Lift Weights

Testosterone



the body









Growth Hormone






even 001


Carbs











juices drinks etc


lower calories









Proteins




starvation




purpose in the body









supplements)










Fats













30-50 MCT


Fiber


the form of stools



Fibers





Alcohol








Region Dishes






















Training





PCODPCOS








o Males lt15

o Females lt25




Let me tell you


diets







WORKOUT





















If we are hellip


a beginner










heart attacks


stronger



mentioned benefits



movements











o Do home workouts


Using body weight





Aerobic







Anaerobic














SUPPLEMENTS











common ones





food what do you do





day





















Types of Whey









90) than WPC










How to Select Whey




Optimal Dosage



whey or casein

Timing




workout




How to take it






and cheese



inferior) as whey


Valine)




(I U hellip Rasna)



Source Veg Non Veg



Optimal Dosage


Timing





1-2 reps







bloating




Optimal Dosage

3 mg to 5 mg

Creatine Loading


are same



Timing


Caffeine



supplements




Cycling



Side effects





Pre Workouts



for it

Multi Vitamins






Fat Burners







Mass Gainers









for bulking












same background etc


Example







scale






PEOPLE TO FOLLOW


People Websites








Dr Mike Zourdos



















Journals




RESOURCES
















Search fittoor on






remain thin











TECHNIQUES



o you can stick to

o follow it





Calorie Balance

Always Remember






















diet









requirements



ideally lt30 grams)













reduce fat









22 x 75 x 4 = 660 kcal



20 x 4 = 80 kcal










22 x 75 x 4 = 660 kcal



120 x 4 = 480 kcal











22 x 75 x 4 = 660 kcal





lose weight rapidly






going for a toss






Dieting Strategies

Forward Dieting



How to Do it







Reverse Dieting


How to do it









calories



Dieting Techniques










How to do it













versa












requirements






Cheat Meal








the end of the day


Refeeds Diet Breaks





optimum








months


every 4-6 weeks






expected





obviously No






Inches Lost

High Energy Levels
















weighing scale

















Water






wherever you go




your body


means) your body










take it lightly


during sleep






















Ghrelin


demands for food



Leptin



Insulin









hormone

Glucagon


pancreas







Cortisol



of us want)











Thyroid (T3 T4 TSH)



expenditure



lifestyle changes



medications







Go amp Lift Weights

Testosterone



the body









Growth Hormone






even 001


Carbs











juices drinks etc


lower calories









Proteins




starvation




purpose in the body









supplements)










Fats













30-50 MCT


Fiber


the form of stools



Fibers





Alcohol








Region Dishes






















Training





PCODPCOS








o Males lt15

o Females lt25




Let me tell you


diets







WORKOUT





















If we are hellip


a beginner










heart attacks


stronger



mentioned benefits



movements











o Do home workouts


Using body weight





Aerobic







Anaerobic














SUPPLEMENTS











common ones





food what do you do





day





















Types of Whey









90) than WPC










How to Select Whey




Optimal Dosage



whey or casein

Timing




workout




How to take it






and cheese



inferior) as whey


Valine)




(I U hellip Rasna)



Source Veg Non Veg



Optimal Dosage


Timing





1-2 reps







bloating




Optimal Dosage

3 mg to 5 mg

Creatine Loading


are same



Timing


Caffeine



supplements




Cycling



Side effects





Pre Workouts



for it

Multi Vitamins






Fat Burners







Mass Gainers









for bulking












same background etc


Example







scale






PEOPLE TO FOLLOW


People Websites








Dr Mike Zourdos



















Journals




RESOURCES
















Search fittoor on




TECHNIQUES



o you can stick to

o follow it





Calorie Balance

Always Remember






















diet









requirements



ideally lt30 grams)













reduce fat









22 x 75 x 4 = 660 kcal



20 x 4 = 80 kcal










22 x 75 x 4 = 660 kcal



120 x 4 = 480 kcal











22 x 75 x 4 = 660 kcal





lose weight rapidly






going for a toss






Dieting Strategies

Forward Dieting



How to Do it







Reverse Dieting


How to do it









calories



Dieting Techniques










How to do it













versa












requirements






Cheat Meal








the end of the day


Refeeds Diet Breaks





optimum








months


every 4-6 weeks






expected





obviously No






Inches Lost

High Energy Levels
















weighing scale

















Water






wherever you go




your body


means) your body










take it lightly


during sleep






















Ghrelin


demands for food



Leptin



Insulin









hormone

Glucagon


pancreas







Cortisol



of us want)











Thyroid (T3 T4 TSH)



expenditure



lifestyle changes



medications







Go amp Lift Weights

Testosterone



the body









Growth Hormone






even 001


Carbs











juices drinks etc


lower calories









Proteins




starvation




purpose in the body









supplements)










Fats













30-50 MCT


Fiber


the form of stools



Fibers





Alcohol








Region Dishes






















Training





PCODPCOS








o Males lt15

o Females lt25




Let me tell you


diets







WORKOUT





















If we are hellip


a beginner










heart attacks


stronger



mentioned benefits



movements











o Do home workouts


Using body weight





Aerobic







Anaerobic














SUPPLEMENTS











common ones





food what do you do





day





















Types of Whey









90) than WPC










How to Select Whey




Optimal Dosage



whey or casein

Timing




workout




How to take it






and cheese



inferior) as whey


Valine)




(I U hellip Rasna)



Source Veg Non Veg



Optimal Dosage


Timing





1-2 reps







bloating




Optimal Dosage

3 mg to 5 mg

Creatine Loading


are same



Timing


Caffeine



supplements




Cycling



Side effects





Pre Workouts



for it

Multi Vitamins






Fat Burners







Mass Gainers









for bulking












same background etc


Example







scale






PEOPLE TO FOLLOW


People Websites








Dr Mike Zourdos



















Journals




RESOURCES
















Search fittoor on




diet









requirements



ideally lt30 grams)













reduce fat









22 x 75 x 4 = 660 kcal



20 x 4 = 80 kcal










22 x 75 x 4 = 660 kcal



120 x 4 = 480 kcal











22 x 75 x 4 = 660 kcal





lose weight rapidly






going for a toss






Dieting Strategies

Forward Dieting



How to Do it







Reverse Dieting


How to do it









calories



Dieting Techniques










How to do it













versa












requirements






Cheat Meal








the end of the day


Refeeds Diet Breaks





optimum








months


every 4-6 weeks






expected





obviously No






Inches Lost

High Energy Levels
















weighing scale

















Water






wherever you go




your body


means) your body










take it lightly


during sleep






















Ghrelin


demands for food



Leptin



Insulin









hormone

Glucagon


pancreas







Cortisol



of us want)











Thyroid (T3 T4 TSH)



expenditure



lifestyle changes



medications







Go amp Lift Weights

Testosterone



the body









Growth Hormone






even 001


Carbs











juices drinks etc


lower calories









Proteins




starvation




purpose in the body









supplements)










Fats













30-50 MCT


Fiber


the form of stools



Fibers





Alcohol








Region Dishes






















Training





PCODPCOS








o Males lt15

o Females lt25




Let me tell you


diets







WORKOUT





















If we are hellip


a beginner










heart attacks


stronger



mentioned benefits



movements











o Do home workouts


Using body weight





Aerobic







Anaerobic














SUPPLEMENTS











common ones





food what do you do





day





















Types of Whey









90) than WPC










How to Select Whey




Optimal Dosage



whey or casein

Timing




workout




How to take it






and cheese



inferior) as whey


Valine)




(I U hellip Rasna)



Source Veg Non Veg



Optimal Dosage


Timing





1-2 reps







bloating




Optimal Dosage

3 mg to 5 mg

Creatine Loading


are same



Timing


Caffeine



supplements




Cycling



Side effects





Pre Workouts



for it

Multi Vitamins






Fat Burners







Mass Gainers









for bulking












same background etc


Example







scale






PEOPLE TO FOLLOW


People Websites








Dr Mike Zourdos



















Journals




RESOURCES
















Search fittoor on




22 x 75 x 4 = 660 kcal



20 x 4 = 80 kcal










22 x 75 x 4 = 660 kcal



120 x 4 = 480 kcal











22 x 75 x 4 = 660 kcal





lose weight rapidly






going for a toss






Dieting Strategies

Forward Dieting



How to Do it







Reverse Dieting


How to do it









calories



Dieting Techniques










How to do it













versa












requirements






Cheat Meal








the end of the day


Refeeds Diet Breaks





optimum








months


every 4-6 weeks






expected





obviously No






Inches Lost

High Energy Levels
















weighing scale

















Water






wherever you go




your body


means) your body










take it lightly


during sleep






















Ghrelin


demands for food



Leptin



Insulin









hormone

Glucagon


pancreas







Cortisol



of us want)











Thyroid (T3 T4 TSH)



expenditure



lifestyle changes



medications







Go amp Lift Weights

Testosterone



the body









Growth Hormone






even 001


Carbs











juices drinks etc


lower calories









Proteins




starvation




purpose in the body









supplements)










Fats













30-50 MCT


Fiber


the form of stools



Fibers





Alcohol








Region Dishes






















Training





PCODPCOS








o Males lt15

o Females lt25




Let me tell you


diets







WORKOUT





















If we are hellip


a beginner










heart attacks


stronger



mentioned benefits



movements











o Do home workouts


Using body weight





Aerobic







Anaerobic














SUPPLEMENTS











common ones





food what do you do





day





















Types of Whey









90) than WPC










How to Select Whey




Optimal Dosage



whey or casein

Timing




workout




How to take it






and cheese



inferior) as whey


Valine)




(I U hellip Rasna)



Source Veg Non Veg



Optimal Dosage


Timing





1-2 reps







bloating




Optimal Dosage

3 mg to 5 mg

Creatine Loading


are same



Timing


Caffeine



supplements




Cycling



Side effects





Pre Workouts



for it

Multi Vitamins






Fat Burners







Mass Gainers









for bulking












same background etc


Example







scale






PEOPLE TO FOLLOW


People Websites








Dr Mike Zourdos



















Journals




RESOURCES
















Search fittoor on






going for a toss






Dieting Strategies

Forward Dieting



How to Do it







Reverse Dieting


How to do it









calories



Dieting Techniques










How to do it













versa












requirements






Cheat Meal








the end of the day


Refeeds Diet Breaks





optimum








months


every 4-6 weeks






expected





obviously No






Inches Lost

High Energy Levels
















weighing scale

















Water






wherever you go




your body


means) your body










take it lightly


during sleep






















Ghrelin


demands for food



Leptin



Insulin









hormone

Glucagon


pancreas







Cortisol



of us want)











Thyroid (T3 T4 TSH)



expenditure



lifestyle changes



medications







Go amp Lift Weights

Testosterone



the body









Growth Hormone






even 001


Carbs











juices drinks etc


lower calories









Proteins




starvation




purpose in the body









supplements)










Fats













30-50 MCT


Fiber


the form of stools



Fibers





Alcohol








Region Dishes






















Training





PCODPCOS








o Males lt15

o Females lt25




Let me tell you


diets







WORKOUT





















If we are hellip


a beginner










heart attacks


stronger



mentioned benefits



movements











o Do home workouts


Using body weight





Aerobic







Anaerobic














SUPPLEMENTS











common ones





food what do you do





day





















Types of Whey









90) than WPC










How to Select Whey




Optimal Dosage



whey or casein

Timing




workout




How to take it






and cheese



inferior) as whey


Valine)




(I U hellip Rasna)



Source Veg Non Veg



Optimal Dosage


Timing





1-2 reps







bloating




Optimal Dosage

3 mg to 5 mg

Creatine Loading


are same



Timing


Caffeine



supplements




Cycling



Side effects





Pre Workouts



for it

Multi Vitamins






Fat Burners







Mass Gainers









for bulking












same background etc


Example







scale






PEOPLE TO FOLLOW


People Websites








Dr Mike Zourdos



















Journals




RESOURCES
















Search fittoor on



Dieting Techniques










How to do it













versa












requirements






Cheat Meal








the end of the day


Refeeds Diet Breaks





optimum








months


every 4-6 weeks






expected





obviously No






Inches Lost

High Energy Levels
















weighing scale

















Water






wherever you go




your body


means) your body










take it lightly


during sleep






















Ghrelin


demands for food



Leptin



Insulin









hormone

Glucagon


pancreas







Cortisol



of us want)











Thyroid (T3 T4 TSH)



expenditure



lifestyle changes



medications







Go amp Lift Weights

Testosterone



the body









Growth Hormone






even 001


Carbs











juices drinks etc


lower calories









Proteins




starvation




purpose in the body









supplements)










Fats













30-50 MCT


Fiber


the form of stools



Fibers





Alcohol








Region Dishes






















Training





PCODPCOS








o Males lt15

o Females lt25




Let me tell you


diets







WORKOUT





















If we are hellip


a beginner










heart attacks


stronger



mentioned benefits



movements











o Do home workouts


Using body weight





Aerobic







Anaerobic














SUPPLEMENTS











common ones





food what do you do





day





















Types of Whey









90) than WPC










How to Select Whey




Optimal Dosage



whey or casein

Timing




workout




How to take it






and cheese



inferior) as whey


Valine)




(I U hellip Rasna)



Source Veg Non Veg



Optimal Dosage


Timing





1-2 reps







bloating




Optimal Dosage

3 mg to 5 mg

Creatine Loading


are same



Timing


Caffeine



supplements




Cycling



Side effects





Pre Workouts



for it

Multi Vitamins






Fat Burners







Mass Gainers









for bulking












same background etc


Example







scale






PEOPLE TO FOLLOW


People Websites








Dr Mike Zourdos



















Journals




RESOURCES
















Search fittoor on







versa












requirements






Cheat Meal








the end of the day


Refeeds Diet Breaks





optimum








months


every 4-6 weeks






expected





obviously No






Inches Lost

High Energy Levels
















weighing scale

















Water






wherever you go




your body


means) your body










take it lightly


during sleep






















Ghrelin


demands for food



Leptin



Insulin









hormone

Glucagon


pancreas







Cortisol



of us want)











Thyroid (T3 T4 TSH)



expenditure



lifestyle changes



medications







Go amp Lift Weights

Testosterone



the body









Growth Hormone






even 001


Carbs











juices drinks etc


lower calories









Proteins




starvation




purpose in the body









supplements)










Fats













30-50 MCT


Fiber


the form of stools



Fibers





Alcohol








Region Dishes






















Training





PCODPCOS








o Males lt15

o Females lt25




Let me tell you


diets







WORKOUT





















If we are hellip


a beginner










heart attacks


stronger



mentioned benefits



movements











o Do home workouts


Using body weight





Aerobic







Anaerobic














SUPPLEMENTS











common ones





food what do you do





day





















Types of Whey









90) than WPC










How to Select Whey




Optimal Dosage



whey or casein

Timing




workout




How to take it






and cheese



inferior) as whey


Valine)




(I U hellip Rasna)



Source Veg Non Veg



Optimal Dosage


Timing





1-2 reps







bloating




Optimal Dosage

3 mg to 5 mg

Creatine Loading


are same



Timing


Caffeine



supplements




Cycling



Side effects





Pre Workouts



for it

Multi Vitamins






Fat Burners







Mass Gainers









for bulking












same background etc


Example







scale






PEOPLE TO FOLLOW


People Websites








Dr Mike Zourdos



















Journals




RESOURCES
















Search fittoor on




optimum








months


every 4-6 weeks






expected





obviously No






Inches Lost

High Energy Levels
















weighing scale

















Water






wherever you go




your body


means) your body










take it lightly


during sleep






















Ghrelin


demands for food



Leptin



Insulin









hormone

Glucagon


pancreas







Cortisol



of us want)











Thyroid (T3 T4 TSH)



expenditure



lifestyle changes



medications







Go amp Lift Weights

Testosterone



the body









Growth Hormone






even 001


Carbs











juices drinks etc


lower calories









Proteins




starvation




purpose in the body









supplements)










Fats













30-50 MCT


Fiber


the form of stools



Fibers





Alcohol








Region Dishes






















Training





PCODPCOS








o Males lt15

o Females lt25




Let me tell you


diets







WORKOUT





















If we are hellip


a beginner










heart attacks


stronger



mentioned benefits



movements











o Do home workouts


Using body weight





Aerobic







Anaerobic














SUPPLEMENTS











common ones





food what do you do





day





















Types of Whey









90) than WPC










How to Select Whey




Optimal Dosage



whey or casein

Timing




workout




How to take it






and cheese



inferior) as whey


Valine)




(I U hellip Rasna)



Source Veg Non Veg



Optimal Dosage


Timing





1-2 reps







bloating




Optimal Dosage

3 mg to 5 mg

Creatine Loading


are same



Timing


Caffeine



supplements




Cycling



Side effects





Pre Workouts



for it

Multi Vitamins






Fat Burners







Mass Gainers









for bulking












same background etc


Example







scale






PEOPLE TO FOLLOW


People Websites








Dr Mike Zourdos



















Journals




RESOURCES
















Search fittoor on












weighing scale

















Water






wherever you go




your body


means) your body










take it lightly


during sleep






















Ghrelin


demands for food



Leptin



Insulin









hormone

Glucagon


pancreas







Cortisol



of us want)











Thyroid (T3 T4 TSH)



expenditure



lifestyle changes



medications







Go amp Lift Weights

Testosterone



the body









Growth Hormone






even 001


Carbs











juices drinks etc


lower calories









Proteins




starvation




purpose in the body









supplements)










Fats













30-50 MCT


Fiber


the form of stools



Fibers





Alcohol








Region Dishes






















Training





PCODPCOS








o Males lt15

o Females lt25




Let me tell you


diets







WORKOUT





















If we are hellip


a beginner










heart attacks


stronger



mentioned benefits



movements











o Do home workouts


Using body weight





Aerobic







Anaerobic














SUPPLEMENTS











common ones





food what do you do





day





















Types of Whey









90) than WPC










How to Select Whey




Optimal Dosage



whey or casein

Timing




workout




How to take it






and cheese



inferior) as whey


Valine)




(I U hellip Rasna)



Source Veg Non Veg



Optimal Dosage


Timing





1-2 reps







bloating




Optimal Dosage

3 mg to 5 mg

Creatine Loading


are same



Timing


Caffeine



supplements




Cycling



Side effects





Pre Workouts



for it

Multi Vitamins






Fat Burners







Mass Gainers









for bulking












same background etc


Example







scale






PEOPLE TO FOLLOW


People Websites








Dr Mike Zourdos



















Journals




RESOURCES
















Search fittoor on




Water






wherever you go




your body


means) your body










take it lightly


during sleep






















Ghrelin


demands for food



Leptin



Insulin









hormone

Glucagon


pancreas







Cortisol



of us want)











Thyroid (T3 T4 TSH)



expenditure



lifestyle changes



medications







Go amp Lift Weights

Testosterone



the body









Growth Hormone






even 001


Carbs











juices drinks etc


lower calories









Proteins




starvation




purpose in the body









supplements)










Fats













30-50 MCT


Fiber


the form of stools



Fibers





Alcohol








Region Dishes






















Training





PCODPCOS








o Males lt15

o Females lt25




Let me tell you


diets







WORKOUT





















If we are hellip


a beginner










heart attacks


stronger



mentioned benefits



movements











o Do home workouts


Using body weight





Aerobic







Anaerobic














SUPPLEMENTS











common ones





food what do you do





day





















Types of Whey









90) than WPC










How to Select Whey




Optimal Dosage



whey or casein

Timing




workout




How to take it






and cheese



inferior) as whey


Valine)




(I U hellip Rasna)



Source Veg Non Veg



Optimal Dosage


Timing





1-2 reps







bloating




Optimal Dosage

3 mg to 5 mg

Creatine Loading


are same



Timing


Caffeine



supplements




Cycling



Side effects





Pre Workouts



for it

Multi Vitamins






Fat Burners







Mass Gainers









for bulking












same background etc


Example







scale






PEOPLE TO FOLLOW


People Websites








Dr Mike Zourdos



















Journals




RESOURCES
















Search fittoor on




take it lightly


during sleep






















Ghrelin


demands for food



Leptin



Insulin









hormone

Glucagon


pancreas







Cortisol



of us want)











Thyroid (T3 T4 TSH)



expenditure



lifestyle changes



medications







Go amp Lift Weights

Testosterone



the body









Growth Hormone






even 001


Carbs











juices drinks etc


lower calories









Proteins




starvation




purpose in the body









supplements)










Fats













30-50 MCT


Fiber


the form of stools



Fibers





Alcohol








Region Dishes






















Training





PCODPCOS








o Males lt15

o Females lt25




Let me tell you


diets







WORKOUT





















If we are hellip


a beginner










heart attacks


stronger



mentioned benefits



movements











o Do home workouts


Using body weight





Aerobic







Anaerobic














SUPPLEMENTS











common ones





food what do you do





day





















Types of Whey









90) than WPC










How to Select Whey




Optimal Dosage



whey or casein

Timing




workout




How to take it






and cheese



inferior) as whey


Valine)




(I U hellip Rasna)



Source Veg Non Veg



Optimal Dosage


Timing





1-2 reps







bloating




Optimal Dosage

3 mg to 5 mg

Creatine Loading


are same



Timing


Caffeine



supplements




Cycling



Side effects





Pre Workouts



for it

Multi Vitamins






Fat Burners







Mass Gainers









for bulking












same background etc


Example







scale






PEOPLE TO FOLLOW


People Websites








Dr Mike Zourdos



















Journals




RESOURCES
















Search fittoor on



Leptin



Insulin









hormone

Glucagon


pancreas







Cortisol



of us want)











Thyroid (T3 T4 TSH)



expenditure



lifestyle changes



medications







Go amp Lift Weights

Testosterone



the body









Growth Hormone






even 001


Carbs











juices drinks etc


lower calories









Proteins




starvation




purpose in the body









supplements)










Fats













30-50 MCT


Fiber


the form of stools



Fibers





Alcohol








Region Dishes






















Training





PCODPCOS








o Males lt15

o Females lt25




Let me tell you


diets







WORKOUT





















If we are hellip


a beginner










heart attacks


stronger



mentioned benefits



movements











o Do home workouts


Using body weight





Aerobic







Anaerobic














SUPPLEMENTS











common ones





food what do you do





day





















Types of Whey









90) than WPC










How to Select Whey




Optimal Dosage



whey or casein

Timing




workout




How to take it






and cheese



inferior) as whey


Valine)




(I U hellip Rasna)



Source Veg Non Veg



Optimal Dosage


Timing





1-2 reps







bloating




Optimal Dosage

3 mg to 5 mg

Creatine Loading


are same



Timing


Caffeine



supplements




Cycling



Side effects





Pre Workouts



for it

Multi Vitamins






Fat Burners







Mass Gainers









for bulking












same background etc


Example







scale






PEOPLE TO FOLLOW


People Websites








Dr Mike Zourdos



















Journals




RESOURCES
















Search fittoor on




Thyroid (T3 T4 TSH)



expenditure



lifestyle changes



medications







Go amp Lift Weights

Testosterone



the body









Growth Hormone






even 001


Carbs











juices drinks etc


lower calories









Proteins




starvation




purpose in the body









supplements)










Fats













30-50 MCT


Fiber


the form of stools



Fibers





Alcohol








Region Dishes






















Training





PCODPCOS








o Males lt15

o Females lt25




Let me tell you


diets







WORKOUT





















If we are hellip


a beginner










heart attacks


stronger



mentioned benefits



movements











o Do home workouts


Using body weight





Aerobic







Anaerobic














SUPPLEMENTS











common ones





food what do you do





day





















Types of Whey









90) than WPC










How to Select Whey




Optimal Dosage



whey or casein

Timing




workout




How to take it






and cheese



inferior) as whey


Valine)




(I U hellip Rasna)



Source Veg Non Veg



Optimal Dosage


Timing





1-2 reps







bloating




Optimal Dosage

3 mg to 5 mg

Creatine Loading


are same



Timing


Caffeine



supplements




Cycling



Side effects





Pre Workouts



for it

Multi Vitamins






Fat Burners







Mass Gainers









for bulking












same background etc


Example







scale






PEOPLE TO FOLLOW


People Websites








Dr Mike Zourdos



















Journals




RESOURCES
















Search fittoor on




Growth Hormone






even 001


Carbs











juices drinks etc


lower calories









Proteins




starvation




purpose in the body









supplements)










Fats













30-50 MCT


Fiber


the form of stools



Fibers





Alcohol








Region Dishes






















Training





PCODPCOS








o Males lt15

o Females lt25




Let me tell you


diets







WORKOUT





















If we are hellip


a beginner










heart attacks


stronger



mentioned benefits



movements











o Do home workouts


Using body weight





Aerobic







Anaerobic














SUPPLEMENTS











common ones





food what do you do





day





















Types of Whey









90) than WPC










How to Select Whey




Optimal Dosage



whey or casein

Timing




workout




How to take it






and cheese



inferior) as whey


Valine)




(I U hellip Rasna)



Source Veg Non Veg



Optimal Dosage


Timing





1-2 reps







bloating




Optimal Dosage

3 mg to 5 mg

Creatine Loading


are same



Timing


Caffeine



supplements




Cycling



Side effects





Pre Workouts



for it

Multi Vitamins






Fat Burners







Mass Gainers









for bulking












same background etc


Example







scale






PEOPLE TO FOLLOW


People Websites








Dr Mike Zourdos



















Journals




RESOURCES
















Search fittoor on







juices drinks etc


lower calories









Proteins




starvation




purpose in the body









supplements)










Fats













30-50 MCT


Fiber


the form of stools



Fibers





Alcohol








Region Dishes






















Training





PCODPCOS








o Males lt15

o Females lt25




Let me tell you


diets







WORKOUT





















If we are hellip


a beginner










heart attacks


stronger



mentioned benefits



movements











o Do home workouts


Using body weight





Aerobic







Anaerobic














SUPPLEMENTS











common ones





food what do you do





day





















Types of Whey









90) than WPC










How to Select Whey




Optimal Dosage



whey or casein

Timing




workout




How to take it






and cheese



inferior) as whey


Valine)




(I U hellip Rasna)



Source Veg Non Veg



Optimal Dosage


Timing





1-2 reps







bloating




Optimal Dosage

3 mg to 5 mg

Creatine Loading


are same



Timing


Caffeine



supplements




Cycling



Side effects





Pre Workouts



for it

Multi Vitamins






Fat Burners







Mass Gainers









for bulking












same background etc


Example







scale






PEOPLE TO FOLLOW


People Websites








Dr Mike Zourdos



















Journals




RESOURCES
















Search fittoor on










Fats













30-50 MCT


Fiber


the form of stools



Fibers





Alcohol








Region Dishes






















Training





PCODPCOS








o Males lt15

o Females lt25




Let me tell you


diets







WORKOUT





















If we are hellip


a beginner










heart attacks


stronger



mentioned benefits



movements











o Do home workouts


Using body weight





Aerobic







Anaerobic














SUPPLEMENTS











common ones





food what do you do





day





















Types of Whey









90) than WPC










How to Select Whey




Optimal Dosage



whey or casein

Timing




workout




How to take it






and cheese



inferior) as whey


Valine)




(I U hellip Rasna)



Source Veg Non Veg



Optimal Dosage


Timing





1-2 reps







bloating




Optimal Dosage

3 mg to 5 mg

Creatine Loading


are same



Timing


Caffeine



supplements




Cycling



Side effects





Pre Workouts



for it

Multi Vitamins






Fat Burners







Mass Gainers









for bulking












same background etc


Example







scale






PEOPLE TO FOLLOW


People Websites








Dr Mike Zourdos



















Journals




RESOURCES
















Search fittoor on



Alcohol








Region Dishes






















Training





PCODPCOS








o Males lt15

o Females lt25




Let me tell you


diets







WORKOUT





















If we are hellip


a beginner










heart attacks


stronger



mentioned benefits



movements











o Do home workouts


Using body weight





Aerobic







Anaerobic














SUPPLEMENTS











common ones





food what do you do





day





















Types of Whey









90) than WPC










How to Select Whey




Optimal Dosage



whey or casein

Timing




workout




How to take it






and cheese



inferior) as whey


Valine)




(I U hellip Rasna)



Source Veg Non Veg



Optimal Dosage


Timing





1-2 reps







bloating




Optimal Dosage

3 mg to 5 mg

Creatine Loading


are same



Timing


Caffeine



supplements




Cycling



Side effects





Pre Workouts



for it

Multi Vitamins






Fat Burners







Mass Gainers









for bulking












same background etc


Example







scale






PEOPLE TO FOLLOW


People Websites








Dr Mike Zourdos



















Journals




RESOURCES
















Search fittoor on




Training





PCODPCOS








o Males lt15

o Females lt25




Let me tell you


diets







WORKOUT





















If we are hellip


a beginner










heart attacks


stronger



mentioned benefits



movements











o Do home workouts


Using body weight





Aerobic







Anaerobic














SUPPLEMENTS











common ones





food what do you do





day





















Types of Whey









90) than WPC










How to Select Whey




Optimal Dosage



whey or casein

Timing




workout




How to take it






and cheese



inferior) as whey


Valine)




(I U hellip Rasna)



Source Veg Non Veg



Optimal Dosage


Timing





1-2 reps







bloating




Optimal Dosage

3 mg to 5 mg

Creatine Loading


are same



Timing


Caffeine



supplements




Cycling



Side effects





Pre Workouts



for it

Multi Vitamins






Fat Burners







Mass Gainers









for bulking












same background etc


Example







scale






PEOPLE TO FOLLOW


People Websites








Dr Mike Zourdos



















Journals




RESOURCES
















Search fittoor on



WORKOUT





















If we are hellip


a beginner










heart attacks


stronger



mentioned benefits



movements











o Do home workouts


Using body weight





Aerobic







Anaerobic














SUPPLEMENTS











common ones





food what do you do





day





















Types of Whey









90) than WPC










How to Select Whey




Optimal Dosage



whey or casein

Timing




workout




How to take it






and cheese



inferior) as whey


Valine)




(I U hellip Rasna)



Source Veg Non Veg



Optimal Dosage


Timing





1-2 reps







bloating




Optimal Dosage

3 mg to 5 mg

Creatine Loading


are same



Timing


Caffeine



supplements




Cycling



Side effects





Pre Workouts



for it

Multi Vitamins






Fat Burners







Mass Gainers









for bulking












same background etc


Example







scale






PEOPLE TO FOLLOW


People Websites








Dr Mike Zourdos



















Journals




RESOURCES
















Search fittoor on




heart attacks


stronger



mentioned benefits



movements











o Do home workouts


Using body weight





Aerobic







Anaerobic














SUPPLEMENTS











common ones





food what do you do





day





















Types of Whey









90) than WPC










How to Select Whey




Optimal Dosage



whey or casein

Timing




workout




How to take it






and cheese



inferior) as whey


Valine)




(I U hellip Rasna)



Source Veg Non Veg



Optimal Dosage


Timing





1-2 reps







bloating




Optimal Dosage

3 mg to 5 mg

Creatine Loading


are same



Timing


Caffeine



supplements




Cycling



Side effects





Pre Workouts



for it

Multi Vitamins






Fat Burners







Mass Gainers









for bulking












same background etc


Example







scale






PEOPLE TO FOLLOW


People Websites








Dr Mike Zourdos



















Journals




RESOURCES
















Search fittoor on






Anaerobic














SUPPLEMENTS











common ones





food what do you do





day





















Types of Whey









90) than WPC










How to Select Whey




Optimal Dosage



whey or casein

Timing




workout




How to take it






and cheese



inferior) as whey


Valine)




(I U hellip Rasna)



Source Veg Non Veg



Optimal Dosage


Timing





1-2 reps







bloating




Optimal Dosage

3 mg to 5 mg

Creatine Loading


are same



Timing


Caffeine



supplements




Cycling



Side effects





Pre Workouts



for it

Multi Vitamins






Fat Burners







Mass Gainers









for bulking












same background etc


Example







scale






PEOPLE TO FOLLOW


People Websites








Dr Mike Zourdos



















Journals




RESOURCES
















Search fittoor on



SUPPLEMENTS











common ones





food what do you do





day





















Types of Whey









90) than WPC










How to Select Whey




Optimal Dosage



whey or casein

Timing




workout




How to take it






and cheese



inferior) as whey


Valine)




(I U hellip Rasna)



Source Veg Non Veg



Optimal Dosage


Timing





1-2 reps







bloating




Optimal Dosage

3 mg to 5 mg

Creatine Loading


are same



Timing


Caffeine



supplements




Cycling



Side effects





Pre Workouts



for it

Multi Vitamins






Fat Burners







Mass Gainers









for bulking












same background etc


Example







scale






PEOPLE TO FOLLOW


People Websites








Dr Mike Zourdos



















Journals




RESOURCES
















Search fittoor on















Types of Whey









90) than WPC










How to Select Whey




Optimal Dosage



whey or casein

Timing




workout




How to take it






and cheese



inferior) as whey


Valine)




(I U hellip Rasna)



Source Veg Non Veg



Optimal Dosage


Timing





1-2 reps







bloating




Optimal Dosage

3 mg to 5 mg

Creatine Loading


are same



Timing


Caffeine



supplements




Cycling



Side effects





Pre Workouts



for it

Multi Vitamins






Fat Burners







Mass Gainers









for bulking












same background etc


Example







scale






PEOPLE TO FOLLOW


People Websites








Dr Mike Zourdos



















Journals




RESOURCES
















Search fittoor on





90) than WPC










How to Select Whey




Optimal Dosage



whey or casein

Timing




workout




How to take it






and cheese



inferior) as whey


Valine)




(I U hellip Rasna)



Source Veg Non Veg



Optimal Dosage


Timing





1-2 reps







bloating




Optimal Dosage

3 mg to 5 mg

Creatine Loading


are same



Timing


Caffeine



supplements




Cycling



Side effects





Pre Workouts



for it

Multi Vitamins






Fat Burners







Mass Gainers









for bulking












same background etc


Example







scale






PEOPLE TO FOLLOW


People Websites








Dr Mike Zourdos



















Journals




RESOURCES
















Search fittoor on





and cheese



inferior) as whey


Valine)




(I U hellip Rasna)



Source Veg Non Veg



Optimal Dosage


Timing





1-2 reps







bloating




Optimal Dosage

3 mg to 5 mg

Creatine Loading


are same



Timing


Caffeine



supplements




Cycling



Side effects





Pre Workouts



for it

Multi Vitamins






Fat Burners







Mass Gainers









for bulking












same background etc


Example







scale






PEOPLE TO FOLLOW


People Websites








Dr Mike Zourdos



















Journals




RESOURCES
















Search fittoor on







bloating




Optimal Dosage

3 mg to 5 mg

Creatine Loading


are same



Timing


Caffeine



supplements




Cycling



Side effects





Pre Workouts



for it

Multi Vitamins






Fat Burners







Mass Gainers









for bulking












same background etc


Example







scale






PEOPLE TO FOLLOW


People Websites








Dr Mike Zourdos



















Journals




RESOURCES
















Search fittoor on



Pre Workouts



for it

Multi Vitamins






Fat Burners







Mass Gainers









for bulking












same background etc


Example







scale






PEOPLE TO FOLLOW


People Websites








Dr Mike Zourdos



















Journals




RESOURCES
















Search fittoor on












same background etc


Example







scale






PEOPLE TO FOLLOW


People Websites








Dr Mike Zourdos



















Journals




RESOURCES
















Search fittoor on



PEOPLE TO FOLLOW


People Websites








Dr Mike Zourdos



















Journals




RESOURCES
















Search fittoor on



RESOURCES
















Search fittoor on











Search fittoor on

Vijay Aggarwal | fittoor GOO FITT · 2018-12-24 · Women & Weight Lifting 47 Cardiac Health 48 How...

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Transcript of Vijay Aggarwal | fittoor GOO FITT · 2018-12-24 · Women & Weight Lifting 47 Cardiac Health 48 How...