Full Body Transformation

Diet & Weekly Activity Planner (Indian • Diabetes & Triglycerides Focus)

Answer the questions below. We’ll compute maintenance calories, apply a 200 kcal deficit, align your five meals with swim/physio/training days, and generate a printable PDF plan.

1) Health & Medical

Gender

Age (years)

Height (cm)

Weight (kg)

General Activity (outside scheduled sessions) Swim/physio/training are added separately.

Recent Blood Pressure

Diabetes medications (name & dose)

Cholesterol/Triglyceride meds or Omega-3

Supplements started? (Vitamin D, B12, Iron)

Other conditions

2) Food Preferences & Restrictions

Plan Type

Eggs OK?

Non-veg options you eat Hold Ctrl/⌘ to select multiple

Dairy

Primary carb staple

Foods to avoid / allergies / dislikes

Preferred cooking methods

Beverages

3) Lifestyle & Logistics

Meals are mostly

Daily cook time available

Kitchen equipment

Eating out (times/week)

Sleep window

Stress level

Water per day (litres)

Travel frequency

4) Goal Clarity

Target weight & timeline

Preferred pace

OK with lower-carb approach?

Cheat meal frequency

Food budget / sourcing constraints

Glucose monitoring

5) Fixed Schedule & Preferences

Meals will be aligned to:
• Early nuts: 6:00 • Breakfast: 9:00 • Lunch: 13:00 • Coffee/Tea: 17:00 • Dinner: 20:00

Swimming (2:00–3:00 pm; +15 mins in/out). Days available:

Monday not available.

Mobility training (Mon/Wed/Fri 5:00–6:00 pm)

No commute

Physiotherapy (Tue/Thu 3:30–4:30 pm)

1 hr commute each way