Custom 4-Week Weight-Loss Plan
Budget: ₹12,500 – ₹37,500 INR
I’m putting together a results-driven, 4-week programme focused squarely on fat loss. The plan has to weave together nutrition, strength work, cardio and detailed progress tracking so I can see exactly what is (and isn’t) working.
Nutrition
• Provide a day-by-day meal plan organised by calories per meal, with clear portion sizes plus full macro breakdowns.
• Include a weekly grocery list and quick meal-prep pointers so everything fits a hectic schedule and a normal kitchen.
Training
• Design a progressive gym routine covering four weeks: sets, reps, rest times and the specific cardio work that complements the strength sessions.
• Keep each workout efficient—ideal for a busy adult with standard commercial-gym equipment.
Tracking Tools
• Build editable Excel and Google Sheets templates that log weight, girth measurements, body-fat estimates and workout performance.
• Export polished, print-ready PDF versions of the same sheets.
Personalisation
Once I share my age, height, weight, activity level, food preferences, allergies and any training limitations, I’ll need you to tighten the plan so it’s truly tailored.
To be considered, demonstrate relevant experience creating similar fat-loss programmes and any skills with spreadsheet or nutrition-tracking tools. If you have sample plans or templates (with client details removed), feel free to reference them; that will help me judge fit quickly.
Deliver everything in editable formats and PDFs, ready for immediate use. I’m looking forward to partnering with someone who can make this as seamless—and effective—as possible.
Nutrition
• Provide a day-by-day meal plan organised by calories per meal, with clear portion sizes plus full macro breakdowns.
• Include a weekly grocery list and quick meal-prep pointers so everything fits a hectic schedule and a normal kitchen.
Training
• Design a progressive gym routine covering four weeks: sets, reps, rest times and the specific cardio work that complements the strength sessions.
• Keep each workout efficient—ideal for a busy adult with standard commercial-gym equipment.
Tracking Tools
• Build editable Excel and Google Sheets templates that log weight, girth measurements, body-fat estimates and workout performance.
• Export polished, print-ready PDF versions of the same sheets.
Personalisation
Once I share my age, height, weight, activity level, food preferences, allergies and any training limitations, I’ll need you to tighten the plan so it’s truly tailored.
To be considered, demonstrate relevant experience creating similar fat-loss programmes and any skills with spreadsheet or nutrition-tracking tools. If you have sample plans or templates (with client details removed), feel free to reference them; that will help me judge fit quickly.
Deliver everything in editable formats and PDFs, ready for immediate use. I’m looking forward to partnering with someone who can make this as seamless—and effective—as possible.