Скачать или смотреть AMIR KHAN TRANSFORMATION PLAN | 3 MONTHS AMAZING PHYSYQUE

Perfect bhai 💪🔥
Client: Mr. Tayyeb, age 25, weight 102 kg, height 5’8”
Activity: almost zero (desk job, sitting most of the day)
Goal: 8–10 kg weight loss per month

So hum bana rahe hain ek High Protein, Low Carb, Sitting Job Fat Loss Plan
— specially designed for desk job walay clients 👨‍💻
Desi style, affordable, easy cooking aur 100% effective 💯


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💪 Mr. Tayyeb – Sitting Job Fat-Loss Diet Plan

Age: 25 | Height: 5 ft 8 in | Weight: 102 kg
Activity: Minimal / Desk Job
Goal: Lose 8–10 kg/month
Calories: ≈ 1300–1350 kcal/day
Type: High Protein, Low Carb, Desi Affordable


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🌅 BREAKFAST (≈ 300 kcal)

1️⃣ Vegetable Omelette + Green Tea (295 kcal)
Ingredients: 1 egg + 2 whites + onion + tomato + coriander + ½ tsp oil.
Cooking Method: Whisk and cook on non-stick pan, serve with green tea.

2️⃣ Boiled Eggs + Brown Toast (300 kcal)
Ingredients: 2 boiled eggs + 1 slice brown bread + black pepper.
Cooking Method: Boil eggs 10 min, toast bread, serve together.

3️⃣ Besan Chilla + Mint Chutney (305 kcal)
Ingredients: ½ cup besan, onion, coriander, green chili, 1 tsp oil.
Cooking Method: Mix ingredients with water, cook both sides golden.

4️⃣ Oats + Milk (310 kcal)
Ingredients: ½ cup oats + 150 ml low-fat milk + pinch cinnamon.
Cooking Method: Boil oats 5 min, serve warm.


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🍛 LUNCH (≈ 450 kcal)

1️⃣ Chicken Curry + 1 Roti + Salad (445 kcal)
Ingredients: 100 g chicken + 1 tsp oil + tomato + onion + 1 medium roti + cucumber salad.
Cooking Method: Cook chicken on low flame 15 min with black pepper & turmeric.

2️⃣ Moong Daal + ¼ Cup Rice + Lauki (440 kcal)
Ingredients: ½ cup moong daal + ¼ cup rice + ½ cup lauki + 1 tsp oil.
Cooking Method: Cook daal & lauki together, mix with rice, add lemon juice.

3️⃣ Grilled Chicken + Mixed Veggies (450 kcal)
Ingredients: 100 g chicken breast, ½ cup broccoli/beans/capsicum, 1 tsp olive oil.
Cooking Method: Grill chicken 10–12 min, sauté veggies lightly.

4️⃣ Chicken Kebab + ½ Roti + Dahi (445 kcal)
Ingredients: 100 g chicken mince, onion, coriander, 1 tsp oil, 3 tbsp curd.
Cooking Method: Shape & grill kebabs 10 min, serve with curd & ½ roti.


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🌇 EVENING SNACK (≈ 150 kcal)

1️⃣ Green Tea + 2 Dates (150 kcal)
Ingredients: 1 cup green tea, 2 dates.
Cooking Method: Sip warm, eat dates slowly.

2️⃣ Coconut Water + Roasted Chana (145 kcal)
3️⃣ Milk + 1 Banana (150 kcal)
4️⃣ Lemon Water + 10 Almonds (130 kcal)


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🌙 DINNER (≈ 400 kcal)

1️⃣ Chicken Soup + Steamed Veggies (390 kcal)
Ingredients: 100 g chicken, carrot, beans, cabbage, 1 tsp olive oil.
Cooking Method: Boil all for 15 min, season with pepper.

2️⃣ Moong Daal Soup + Boiled Egg (400 kcal)
Ingredients: ½ cup boiled daal, 1 boiled egg, lemon juice.
Cooking Method: Simmer daal 5 min, serve warm with egg.

3️⃣ Vegetable Curry (No Roti) (380 kcal)
Ingredients: 150 g lauki/tori/pumpkin, 1 tsp oil.
Cooking Method: Cook covered till soft, add black pepper.

4️⃣ Paneer Stir Fry (400 kcal)
Ingredients: 80 g paneer, capsicum, onion, ½ tsp oil.
Cooking Method: Stir fry on low flame 5–6 min.


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🔢 TOTAL DAILY CALORIES: ≈ 1300 kcal


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📌 SPECIAL TIPS FOR DESK JOB WEIGHT LOSS

💧 Drink 3–3.5 L water daily (lukewarm).
🚶‍♂️ Walk 5–10 min every 1.5 hour (office movement).
🍵 Replace 1 tea with green tea or lemon water.
❌ Avoid sugary tea, biscuits, and bakery snacks.
🥗 Dinner light & before 8:30 PM.
🕖 Sleep 7–8 hrs (stress control =