MEALS OPTION 1 OPTION2 RECIPE

RAW
INDICATES MEASURE BEFORE COOKING Recipe Book - Click Here

COOKED INDICATES FOOD MUST BE MEASURED AFTER COOKING

MEAL 1 OATS SMOOTHIE BREAKFAST OPTIONS

BREAKFAST OATS 40G DOSA 2/IDLI 2/UPMA 120 G/ANY RICE ITEMS 150 G
APPLE 150G SAMBAR/DAL(FOR TASTE)
ALMOND MILK 200ML + DRY FRUITS 15G + DRACK CHOCOLATE 15G SPROUTS 60G/MILK 200ML
RECIPE
https://www.instagram.com/reel/CylP1t6SHed/?igsh=MmhjbTJjZTk0cG5s
SNACKS
GREEN TEA/LEAMON TEA GREEN TEA/LEAMON TEA
SWEET CORN 100G CUCUMBER 150G
MEAL 2 LUNCH PANEER MA SALA
LUNCH COOKED CHAPATI(60G)/ COOKED RICE 150G COOKED CHAPATI(60G)/ COOKED RICE 150G/RAGI BALL 150G
ADD SAMBAR/DAL (FOR TASTE) SAMBAR (FOR TASTE)
TOFU 150G(MEASURE BEFORE COOKING) PANEER 150G (MEASURE BEFORE COOKING)
SALAD(200G,CUCMBER,CARROT,BEETROOT,) SALAD(200G,CUCMBER,CARROT,BEETROOT,)
RECIPE
https://www.instagram.com/reel/Cv1dGmQtXy8/?igsh=MWs1dGtkbWd4Njg0cg==

PRE WORKOUT GREEN TEA/BLACK COFFEE GREEN TEA/BLACK COFFEE

ORANGE 100G WATER MELON 200G/PINEAPPLE 100G

MEAL 3 SOYA PULAV BREAD CHILLY TOAST

DINNER COOCKED RICE 200G BREAD 2 SLICE
ADD SOYA CHUCNKS 30G(MEASURE BEFORE COOKING) CHICKPEAS 50G
ADD VEGGIS 300G(CARROT,BEANS,TOMATO,PEAS) SALAD(150G,CUCMBER,CARROT,BEETROOT) (USE ALL THE SPICES MENTIONED IN VEDIO)

USE PULAV MASALA AND USE 5ML OIL FOR COOCKING RECIPE
https://www.instagram.com/reel/CrsR65BrPxt/?igsh=MXd2a2FnenVic2pwdw==
1500 CAL 150G 90G

NOTE: USE 2-3ML OF OIL FOR COOKING( calories are approx because cooking adds calories)

CLIENT DETAILS.
1) Name: DEEPTHI
2) Weight: 97.5 KG
3) Height: 170 CM
4) Plan: NUTRITION & TRAINING
5) Workout: GYM WORKOUT
6) Meal preference: VEGETERIAN
7) Whey Protein: NONE
8) Allergies: NONE
9) Injuries: NONE
10) Medical Conditions: NONE
11) Additional Notes: NONE

FOODS AND FLUIDS LIST - Mix and match food sources to make your diet more interesting.
PROTEIN (Fist Size) CARBS (One Palm Size) FATS(One thumb size)
Tofu Quinoa Extra-virgin coconut oil
Brown rice Olive Oil
Tilapia Fruit Fatty fish
Tuna Bread Peanut butter
Canned fish Oats
Low fat Paneer Muesli
Egg whites Potatoes
Whole eggs Sweet potatoes
Greek Yogurt Salads/Greens

FRUITS & VEGGIES LIST

FRUITS VEGETABLES
1 Medium Sized Banana Green Capsicum
150-200 grams Papaya Red Pepper
250-300 grams Watermelon Yellow Pepper
250-300 grams Muskmelon Broccoli
130-150 grams Strawberries Cauliflower
1 Medium Apple Mushrooms
1 Medium Pear Green Beans
100-120 grams Grapes Lady Finger
1 Orange Zucchini
1 Mosambi Cabbage
150-180 grams Pomegranates Carrot
1 Kiwi Cucumber
Beet

Potatoes, sweet potatoes, sweet corn and babycorn are not an ideal “vegetable source” for your fiber intake as they are higher in carbohydrates as compared to the other
vegetable sources mentioned in the list. They can be used in portion as a replacement for other carbohydrates in your balanced meals.
Fruits are best consumed whole or freshly juiced. Quantities are not too specific, just a generic idea for a serving at a time. Feel free to play around as per your appetite.
If you’re feeling hungry at any given time of the day, here’s what you can have.
1 protein bar.
Or
A handful of nuts[Any one from the list] (Peanuts[max. 15], Almonds[max. 10], Walnuts[max. 3]).
Or
A fruit (Pear, Kiwi, Orange, Strawberries, and Apple).
Or
Buttermilk or any sugar free drink. You can also have Lime juice but use STEVIA which is a safe and natural sweetener.

Coach Notes:
THE DIET PLAN
Please avoid chips, biscuits, ice-cream, pastries, bakery items, chocolates and other sugary foods.
· Eat 2 servings of vegetables daily and 1 serving of fruit. You can choose any fruit or vegetable from the table.
· Plan your meals in advance and carry them if you are travelling
· In case of going to restaurants, check the menu before and inform the coach about it to discuss the best options to choose from.
· Use only 1 to 1.5 tsp of oil / ghee to cook your meals
· Avoid adding coconut milk, peanuts, sugar, dairy products, cornstarch and other calorie dense additives to your gravies and curries
· Any of the meals given can be consumed before and after the workout sessions.
· When going to restaurants or ordering from outside, follow the guidelines of the table and discuss portions with the coach
· Any favourite calorie dense meals or alcohol should preferably be consumed once or twice a week in moderation and are best planned in advance with the coach
· Having meals outside the guidelines of the plan very frequently will push you off the optimal calories for the week and not help you achieve your target
· For alcohol, stick to 1-2 glasses of hard liquor with calorie free mixers (diet cola, water, diet soda)
· Remember, the meal plan is only a guideline and structure to help you get started. Your meals will be based around it and
can be altered and monitored as per your preference!
COACHING RELATED
Weight check in - Update me about your current weight (before food / water consumption) on a daily basis through whatsapp. This allows me to track the trend of your progress.
Meal Update - Send me pictures of every meal you consume, so that I understand your portions and can make changes if required.
Everything you consume must be informed at that moment itself.
Physique update - I request you to share your physique updates with me each week , this is essential for me to keep track of your progress.
Even if its an ice-cream / pizza / any junk food, update me and be transparent so that I am aware of your eating habits.
In case you have any important queries, feel free to WhatsApp me during the availability hours and I will get back to you.
It is essential to be transparent with your adherence to the diet and training, so that you can derive maximum benefit from your program.
Meeting and discussing weight targets / inch targets - a particular target we try to achieve every month so that we stay on track and do not stray from the plan.
Not meeting targets frequently will hamper overall progress by the end of the program. Discuss targets with coach
NOTE : UPDATE EMPTY STOMACH WEIGTH EVERY DAY & AFTER UPDATING SHARE SRCEEN SHOT IN WHATSAPP

WEIGHT LOSS TRACKER

Note: If you'd like to hide the
instructions, click on the ⊟ above :)
WEIGHT LOG BOOK
Day # Date Weight Unit +/- From Start BMI INSTRUCTIONS
1 2/17/2025 KG ★ See this color on the left?
2 2/18/2025 KG ★ You can modify, change or fill-in each of those cells:
Please fill in your starting point and goal data. You
3 2/19/2025 KG
can also decide rewards for milestones and keep a
4 2/20/2025 KG log of your weight.
5 2/21/2025 KG
6 2/22/2025 KG
7 2/23/2025 KG
8 2/24/2025 KG
9 2/25/2025 KG Warm up click here
10 2/26/2025 KG
11 2/27/2025 KG Recipe Book - Click Here
12 2/28/2025 KG
13 3/1/2025 KG
14 3/2/2025 KG
15 3/3/2025 KG
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74 5/1/2025 KG
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103 5/30/2025 KG
104 5/31/2025 KG
105 6/1/2025 KG
106 6/2/2025 KG
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121 6/17/2025 KG
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126 6/22/2025 KG
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128 6/24/2025 KG
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161 7/27/2025 KG
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165 7/31/2025 KG
166 8/1/2025 KG
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177 8/12/2025 KG
178 8/13/2025 KG
179 8/14/2025 KG
180 8/15/2025 KG
NOTE: MENTION WEIGHT IN WEIGTH SECTION AFTER WORKOUT

WARM UP FOR BEFORE WORKOUT

STRECHING FOR AFTER WORKOUT

LINKS 1ST WEEK 2ND WEEK 3RD WEEK 4TH WEEK 5TH WEEK 6TH WEEK

QUADS AND CHEST 1ST DAY QUADS AND CHEST REPS WEIGHT QUADS AND CHEST REPS WEIGHT QUADS AND CHEST REPS WEIGHT QUADS AND CHEST REPS WEIGHT QUADS AND CHEST REPS WEIGHT QUADS AND CHEST REPS WEIGHT
https://youtu.be/U11z1PmtohU BARBELL SQUATS 3x8 BARBELL SQUATS 3x8 BARBELL SQUATS 3x8 BARBELL SQUATS 3x8 BARBELL SQUATS 3x8 BARBELL SQUATS 3x8
https://youtu.be/6tW4LUaOxlE INCLINE DUMBBELL PRESS 3x10 INCLINE DUMBBELL PRESS 3x10 INCLINE DUMBBELL PRESS 3x10 INCLINE DUMBBELL PRESS 3x10 INCLINE DUMBBELL PRESS 3x10 INCLINE DUMBBELL PRESS 3x10
https://youtu.be/iMA5J5oSFcY LEG EXTENSION 3x6 LEG EXTENSION 3x8 LEG EXTENSION 3x10 LEG EXTENSION 3x6 LEG EXTENSION 3x8 LEG EXTENSION 3x10
https://youtu.be/mEvWejskeSk CABLE CHEST FLY 3x10 CABLE CHEST FLY 3x10 CABLE CHEST FLY 3x10 CABLE CHEST FLY 3x10 CABLE CHEST FLY 3x10 CABLE CHEST FLY 3x10
https://youtu.be/-M4-G8p8fmc STANDING CALF RAISES 3x15 STANDING CALF RAISES 3x15 STANDING CALF RAISES 3x15 STANDING CALF RAISES 3x15 STANDING CALF RAISES 3x15 STANDING CALF RAISES 3x15
https://youtube.com/shorts/JzaIPJ8GV_w?feature=share Abs(Weight abs crunches) 3x10 Abs(Weight abs crunches) 3x13 Abs(Weight abs crunches) 3x15 Abs(Weight abs crunches) 3x15(drop set) Abs(Weight abs crunches) 3x15(drop set) Abs(Weight abs crunches) 3x15(drop set)
https://www.youtube.com/shorts/v25dawSzRTM PLANK 3 SETS TILL FAILURE PLANK 3 SETS TILL FAILURE PLANK 4 SETS TILL FAILURE PLANK 4 SETS TILL FAILURE PLANK 4 SETS TILL FAILURE PLANK 4 SETS TILL FAILURE
CARDIO 400CALS CARDIO 400CALS CARDIO 450CALS CARDIO 450CALS CARDIO 400CALS CARDIO 450CALS

BACK AND ARMS 2ND DAY BACK AND ARMS REPS WEIGHT BACK AND ARMS REPS WEIGHT BACK AND ARMS REPS WEIGHT BACK AND ARMS REPS WEIGHT BACK AND ARMS REPS weight BACK AND ARMS REPS weight
https://youtu.be/vNiz__C8jPM LAT PULL DOWN 3x8 LAT PULL DOWN 3x8 LAT PULL DOWN 3x8 LAT PULL DOWN 3x8 LAT PULL DOWN 3x8 LAT PULL DOWN 3x8
https://youtu.be/uZ0r6iYcLwo CABLE ROWS 3x8 CABLE ROWS 3x10 CABLE ROWS 3x10 CABLE ROWS 3x10 CABLE ROWS 3x10 CABLE ROWS 3x10
https://youtu.be/Po_HF7Yz0nI BICEP PREACHER CURL 3x12 BICEP PREACHER CURL 3x15 BICEP PREACHER CURL 3x15 BICEP PREACHER CURL 4x12 BICEP PREACHER CURL 4x15 BICEP PREACHER CURL 4x15
https://youtu.be/8WL0m0vLAPo TRICEP PUSHDOWN 3x12 TRICEP PUSHDOWN 3x15 TRICEP PUSHDOWN 3x15 TRICEP PUSHDOWN 4x12 TRICEP PUSHDOWN 4x15 TRICEP PUSHDOWN 4x15
https://youtu.be/IINnwHwexkg Decline abs (weighted crunches) 3x10 Decline abs (weighted crunches) 3x12 Decline abs (weighted crunches) 3x13 Decline abs (weighted crunches) 3x15 Decline abs (weighted crunches) 3x15 Decline abs (weighted crunches) 3x15
https://www.youtube.com/shorts/v25dawSzRTM PLANK 3 SETS TILL FAILURE PLANK 3 SETS TILL FAILURE PLANK 4 SETS TILL FAILURE PLANK 4 SETS TILL FAILURE PLANK 4 SETS TILL FAILURE PLANK 4SETS TILL FAILURE
CARDIO 400CALS CARDIO 400CALS CARDIO 450CALS CARDIO 450CALS CARDIO 400CALS CARDIO 450CALS

HAMS AND SHOULDER 3RD DAY HAMS AND SHOULDER REPS WEIGHT HAMS AND SHOULDER REPS WEIGHT HAMS AND SHOULDER REPS WEIGHT HAMS AND SHOULDER REPS WEIGHT HAMS AND SHOULDER REPS WEIGHT HAMS AND SHOULDER REPS WEIGHT
https://youtu.be/LmaaLFNT1vs DUMBBELL ROMANIAN DEADLIFT 3x8 DUMBBELL ROMANIAN DEADLIFT 3x8 DUMBBELL ROMANIAN DEADLIFT 3x8 DUMBBELL ROMANIAN DEADLIFT 3x8 DUMBBELL ROMANIAN DEADLIFT 3x8 DUMBBELL ROMANIAN DEADLIFT 3x8
https://youtu.be/03p2g6mYunk DUMBELL SHOULDER PRESS 3x10 DUMBELL SHOULDER PRESS 3x10 DUMBELL SHOULDER PRESS 3x10 DUMBELL SHOULDER PRESS 3x10 DUMBELL SHOULDER PRESS 3x10 DUMBELL SHOULDER PRESS 3x10
https://youtu.be/vl5nUdE9mWM LEG CURL 3x6 LEG CURL 3x8 LEG CURL 3x15 LEG CURL 3x15 LEG CURL 4x12 LEG CURL 4x15
https://youtu.be/kDqklk1ZESo DUBBELL LATERAL RAISES 3x10 DUBBELL LATERAL RAISES 3x10 DUBBELL LATERAL RAISES 3x10 DUBBELL LATERAL RAISES 3x10 DUBBELL LATERAL RAISES 3x10 DUBBELL LATERAL RAISES 3x10
https://youtu.be/QICCsyKVP-g REAR FLY 3x12 REAR FLY 3x5 REAR FLY 3x6 REAR FLY 3x15 REAR FLY 4x12 REAR FLY 3x6
https://youtube.com/shorts/JzaIPJ8GV_w?feature=share Abs(Weight abs crunches) 3x10 Abs(Weight abs crunches) 3x13 Abs(Weight abs crunches) 3x15 Abs(Weight abs crunches) 3x15(drop set) Abs(Weight abs crunches) 3x15(drop set) Abs(Weight abs crunches) 3x15(drop set)
https://www.youtube.com/shorts/v25dawSzRTM PLANK 3 SETS TILL FAILURE PLANK 3 SETS TILL FAILURE PLANK 4 SETS TILL FAILURE PLANK 4 SETS TILL FAILURE PLANK 4 SETS TILL FAILURE PLANK 4SETS TILL FAILURE

CHEST AND BACK 4TH DAY CHEST AND BACK REPS WEIGHT CHEST AND BACK REPS WEIGHT CHEST AND BACK REPS WEIGHT CHEST AND BACK REPS WEIGHT CHEST AND BACK REPS weight CHEST AND BACK REPS weight
https://youtu.be/U6brZJ0NCIo FLAT DUMBELL PRESS 3x8 FLAT DUMBELL PRESS 3x8 FLAT DUMBELL PRESS 3x8 FLAT DUMBELL PRESS 3x8 FLAT DUMBELL PRESS 3x8 FLAT DUMBELL PRESS 3x8
https://youtu.be/vNiz__C8jPM LAT PULL DOWN 3x8 LAT PULL DOWN 3x8 LAT PULL DOWN 3x8 LAT PULL DOWN 3x8 LAT PULL DOWN 3x8 LAT PULL DOWN 3x8
https://youtu.be/U6brZJ0NCIo INCLINE CHEST FLY 3x12 INCLINE CHEST FLY 3x12 INCLINE CHEST FLY 3x12 INCLINE CHEST FLY 3x12 INCLINE CHEST FLY 3x12 INCLINE CHEST FLY 3x12
https://youtu.be/uZ0r6iYcLwo CABLE ROWS 3x8 CABLE ROWS 3x8 CABLE ROWS 3x8 CABLE ROWS 3x8 CABLE ROWS 3x8 CABLE ROWS 3x8
https://youtu.be/TVflFTempWA BICEP CURL 3x12 BICEP CURL 3x12 BICEP CURL 3x12 BICEP CURL 3x12 BICEP CURL 3x12 BICEP CURL 3x12
https://youtu.be/-C8b9vOH_co ROPE PUSHDOWN 3x12 ROPE PUSHDOWN 3x12 ROPE PUSHDOWN 3x12 ROPE PUSHDOWN 3x12 ROPE PUSHDOWN 3x12 ROPE PUSHDOWN 3x12
https://youtu.be/IINnwHwexkg Decline abs (weighted crunches) 3x10 Decline abs (weighted crunches) 3x12 Decline abs (weighted crunches) 3x13 Decline abs (weighted crunches) 3x15 Decline abs (weighted crunches) 3x15 Decline abs (weighted crunches) 3x15
https://www.youtube.com/shorts/v25dawSzRTM PLANK 3 SETS TILL FAILURE PLANK 3 SETS TILL FAILURE PLANK 4 SETS TILL FAILURE PLANK 4 SETS TILL FAILURE PLANK 4 SETS TILL FAILURE PLANK 4SETS TILL FAILURE
CARDIO 400CALS CARDIO 400CALS CARDIO 450CALS CARDIO 450CALS CARDIO 400CALS CARDIO 450CALS

QUADS AND HAMS 5TH DAY QUADS AND HAMS REPS WEIGHT QUADS AND HAMS REPS WEIGHT QUADS AND HAMS REPS WEIGHT QUADS AND HAMS REPS WEIGHT QUADS AND HAMS REPS weight QUADS AND HAMS REPS weight
https://youtu.be/U11z1PmtohU BARBELL SQUATS 3x8 BARBELL SQUATS 3x8 BARBELL SQUATS 3x8 BARBELL SQUATS 3x8 BARBELL SQUATS 3x8 BARBELL SQUATS 3x8
https://youtu.be/t_AEEhEULBs LEG PRESS 3x8 LEG PRESS 3x8 LEG PRESS 3x8 LEG PRESS 4x8 LEG PRESS 4x8 LEG PRESS 4x8
https://youtu.be/iMA5J5oSFcY LEG EXTENSION 3x12 LEG EXTENSION 3x13 LEG EXTENSION 3x15 LEG EXTENSION 3x15 LEG EXTENSION 3x15 LEG EXTENSION 3x15
https://youtu.be/-M4-G8p8fmc STANDING CALF RAISES 3x10 STANDING CALF RAISES 3x12 STANDING CALF RAISES 3x13 STANDING CALF RAISES 4x15 STANDING CALF RAISES 4x15 STANDING CALF RAISES 3x15
CARDIO 400CALS CARDIO 400CALS CARDIO 450CALS CARDIO 450CALS CARDIO 400CALS CARDIO 450CALS

ABS 6TH DAY ABS REPS WEIGHT ABS REPS WEIGHT ABS REPS WEIGHT ABS REPS WEIGHT ABS REPS weight ABS REPS weight
https://youtu.be/RuIdJSVTKO4 HANGING RAISES 3x8 HANGING RAISES 3x8 HANGING RAISES 3x8 HANGING RAISES 3x8 HANGING RAISES 3x8 HANGING RAISES 3x8
https://youtu.be/_nzyLUvtgvs DUMBBELL CRUNCHES 3x12 DUMBBELL CRUNCHES 3x12 DUMBBELL CRUNCHES 3x12 DUMBBELL CRUNCHES 3x12 DUMBBELL CRUNCHES 3x12 DUMBBELL CRUNCHES 3x12
https://youtu.be/wkD8rjkodUI RUSSIAN TWIST 3x10 RUSSIAN TWIST 3x10 RUSSIAN TWIST 3x10 RUSSIAN TWIST 3x10 RUSSIAN TWIST 3x10 RUSSIAN TWIST 3x10
https://youtu.be/X-ACS9vpRyU KNEE RAISES 3x10 KNEE RAISES 3x10 KNEE RAISES 3x10 KNEE RAISES 3x10 KNEE RAISES 3x10 KNEE RAISES 3x10
https://youtu.be/7rRWy7-Gokg REVERSE CRUNCH 3x10 REVERSE CRUNCH 3x10 REVERSE CRUNCH 3x10 REVERSE CRUNCH 3x10 REVERSE CRUNCH 3x10 REVERSE CRUNCH 3x10
https://www.youtube.com/shorts/v25dawSzRTM PLANK 3 SETS TILL FAILURE PLANK 3 SETS TILL FAILURE PLANK 4 SETS TILL FAILURE PLANK 4 SETS TILL FAILURE PLANK 4 SETS TILL FAILURE PLANK 4SETS TILL FAILURE
CARDIO 400CALS CARDIO 400CALS CARDIO 450CALS CARDIO 450CALS CARDIO 400CALS CARDIO 450CALS
 Note: If you'd like to hide the instructions,
HABIT TRACKER click on the ⊟ above :)

Daily Habits Goal Mon Tue Wed Thu Fri Sat Sun # INSTRUCTIONS

4 liter water intake 7 0 ★ See this color on the left?

10 mins meditation 7 0 ★ You can modify, change or fill-in each of those cells: Please
fill in your daily habits. Also, under the "Goal", write down
10k steps walking 7 0 the number of days you intend to carry out the habit.
7hrs sleep 7 0 Check the box each day you do the habit )

10 MINS WALK AFTER EVERY MEAL 7 0

0
NOTE : UPDATE EMPTY STOMACH PICTURES & AFTER UPDATING SHARE SRCEEN SHOT IN WHATSAPP
Note: If you'd like to hide the
BODY MEASUREMENTS instructions, click on the ⊟ above :)

BEFORE AFTER INSTRUCTIONS

Date: 2/17/2025 Date: ★ See this color on the left?

★ You can modify, change or fill-in each of those cells:

Neck: Neck:
Please fill in your starting measurements. Track your
Chest: 39 IN Chest: measurements in the "Progress Tracker". Once you are
finished, fill in your "After" measurements for
Left Arm: 15 IN Left Arm: comparison.

Right Arm: 15 IN Right Arm: IN

Waist middle: 39 IN #REF! Waist middle:

Hips: 50 IN Hips:

Left Thigh: 28 IN Left Thigh:

Right Thigh: 28 IN Right Thigh:

Left Calf: Left Calf:

Right Calf: Right Calf:

WEEKLY PROGRESS TRACKER

Week # Date Neck Chest Left Arm Right Arm Hips Left Thigh Right Thigh Waist Top Waist Middle Waist Lower
Week 1 2/17/2025 39 IN 15 IN 15 IN 50 IN 28 IN 28 IN 35 IN 39 IN 46 IN
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12
Week 13
Week 14
Week 15
Week 16
Week 17
Week 18
Week 19
Week 20
Week 21
Week 22
Week 23
Week 24

CURRENT: 39 IN 15 IN 15 IN 50 IN 28 IN 28 IN 35 IN 39 IN 46 IN
NOTE : UPDATE EMPTY STOMACH PICTURES & AFTER UPDATING SHARE SRCEEN SHOT IN WHATSAPP
Note: If you'd like to hide the
instructions, click on the ⊟
above :)
PROGRESS PICTURES
INSTRUCTIONS
See
1 st week ★ this color on the left?
date:FEB/17/ 2025 front angle back angle side angle ★ Insert the date and upload your
picture, e.g. every two weeks or
monthly :)

2nd week ★ See thiscolor on the left?

date : ★ Insert the date and upload your picture, e.g. every two weeks or monthly :)

3rd week ★ See thiscolor on the left?

date : ★ Insert the date and upload your picture, e.g. every two weeks or monthly :)

4th week
date :

5th week
date : front angle back angle side angle

6th week
date : front angle back angle side angle
7th week
date : front angle back angle side angle

8th week
date : front angle back angle side angle

9th week
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10th week
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11 th week
date : front angle back angle side angle

12th week
date : front angle back angle side angle
13th week
date : front angle back angle side angle

14th week
date : front angle back angle side angle

15th week
date : front angle back angle side angle

16th week
date : front angle back angle side angle

17th week
date : front angle back angle side angle

18th week
date : front angle back angle side angle
19th week
date : front angle back angle side angle

20th week
date : front angle back angle side angle

21st week
date : front angle back angle side angle

22nd week
date : front angle back angle side angle

23rd week
date : front angle back angle side angle

24th week
date : front angle back angle side angle