January 2017

Sun Mon Tue Wed Thu Fri Sat

1 2 3 4 5 6 7
BODY WEIGHT o GYM 2hrs o GYM 2hrs o GYM 2hrs o GYM 2hrs o GYM 2hrs
56.3 o 1100cal o 1100cal o 1100cal o 1100cal o 1100cal
TARGET 52 o Study HRM o Study AGS o Study FM o Study HRM o Study AFR

8 9 10 11 12 13 14
o GYM 2hrs o GYM 2hrs o GYM 2hrs o GYM 2hrs o GYM 2hrs o GYM 2hrs o GYM 2hrs
o 1100cal o 1100cal o 1100cal o 1100cal o 1100cal o 1100cal o 1100cal
o Study AFR o Study AFR o EXAM AFR o Study FM o EXAM FM o EXAM HR o Study AGS

15 16 17 18 19 20 21
o GYM 2hrs o GYM 2hrs o GYM 2hrs o GYM 2hrs o GYM 2hrs o GYM 2hrs o GYM 2hrs
o 1100cal o 1100cal o 1100cal o 1100cal o 1100cal o 1100cal o 1100cal
o Study AGS o EXAM AGS o Study MAD o STUDY o STUDY o EXAM MAD o FATHEY
MAD MAD COMES

22 23 24 25 26 27 28
o GYM 2hrs o GYM 2hrs o PHUKET o PHUKET o PHUKET o PHUKET o GYM 2hrs
o 1100cal o 1100cal o 1100cal o 1100cal o 1100cal o 1100cal o 1100cal

29 30 31
o GYM 2hrs o GYM 2hrs o GYM 2hrs
o 1100cal o 1100cal o 1100cal

December 2016 February 2017

S M T W T F S S M T W T F S
1 2 3 1 2 3 4
4 5 6 7 8 9 10 5 6 7 8 9 10 11
11 12 13 14 15 16 17 12 13 14 15 16 17 18
18 19 20 21 22 23 24 19 20 21 22 23 24 25
25 26 27 28 29 30 31 26 27 28
BeauCal.com
DIET PLAN
BREAKFAST

2 EGGS 129 calories (11.7g protein)

1 Milk/coffee milk (86 calories /6.4g protein)
TOTAL : 215
TOTAL CALORIES : 1100
LUNCH Protein intake : 137.37
100g of chicken -110 calories (23.09g protein)
40 calories of veggies

TOTAL:150 Calories
**Important
Post Gym Workout 2 slices of bread 188calories
32g of Whey 124 calories (23g protein)
1 serving of oats 35g 135
calories
Evening

100g of chicken -110 calories (23.09g protein) - 1 packet of rasily 25

40 calories of veggies calories.
50 g of tuna -104 calories (13.5g of protein)
- Sunny 50 calories
TOTAL:254 Calories REST DAYS INSTEAD OF
PROTEIN SHAKE CAN
Dinner INCLUDE
100g of chicken -110 calories (23.09g protein)
40 calories of veggies
50 g of tuna -104 calories (13.5g of protein)

TOTAL:254 Calories

Snack after lunch

103 calories