Nutrition Plan
about
This diet guide will help you kickstart your journey into balanced, healthy eating habits and lifestyles. Weight is a good indicator, but how you look and feel about yourself is more important.
Based on this guidebook, we want to help you feel good and confident about yourself, and it is not about achieving any certain weight or size.
This diet guide is to prepare you for a cutting or a lean bulk process. Prepping on this diet will require you to cook your meals and stay disciplined.
Expect weight loss to be gradual, and it will not be an instant drop. An average of 0.3 - 0.5kg a week is a good range. Losing a lot and too fast will possibly mean losing your muscles also.
Most importantly, treat this process as a marathon and not a sprint. You want to be able to look good for a long time.
ARE YOU READY FOR THE GRIND?
Track your results
Throughout this diet guide, for you to achieve results, you must do this consistently with discipline.
The main form of measurement will be from your progression photos while your body weight will be secondary because some of you may not be seeing changes on the scale but may be more visible in the mirror. Especially if you have a light/moderate starting weight, everybody's body is different, focus on the best version of yourself.
When tracking your progress, it is very important you do it in a similar situation each time; be it taking photos or measuring your weight.
Taking photos: Same spot, same pose, same lighting. You are required to weigh yourself and update your weight everyday on the template. We strongly suggest you to take photos and weigh yourself in the morning as soon as you wake up / or after your morning toilet routine where your true weight shows. This is to make sure we get consistent measurements for comparison, that will not be influenced by factors such as whether you had breakfast or did your toilet routine.
Taking of progression photos will be done once a week. You start on a Sunday, and you will be taking your front and side photo on the following Sunday morning.
HOW TO KICKSTART - PRE-DIETING
Track your starting weight
Take condition pictures
(Recommended: Take in the morning after toilet routine same pose, same spot and lighting)
FRONT VIEW
SIDE VIEW
3. Get a Digital Food Scale and Digital Body Weighing Scale for accuracy.
4. Kindly provide following information:
Height
Weight
Age
Activity Level
Any past injuries
Health History
Food Allergies
EXAMPLE
NEILAN WEEK 1
WEIGHT
Starting Weight:
Lowest Weight:
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:
Lowest Average:
FRONT VIEW
SIDE VIEW
BEFORE
AFTER
STAY CONSISTENT, RESULTS WILL FOLLOW.
FAQs
What is this diet guide about?
We will specially customise a diet plan suited for your lifestyle and habits. Our monthly diet plans are crafted by our team of certified trainers taking into accounts the macronutrients (protein, carbohydrates and fats) you need.
Will I be able to achieve my body goal in a month?
You will definitely be able to see a gradual drop and results during this period. However, don’t expect to achieve your goals within a month. As I mentioned before, it is a marathon and not a sprint. This diet guide will be able to kickstart a new life-changing journey for you.
Do I have any cheat meals?
It is subjective and based on individuals. Cheat meals will be planned out for you accordingly! Like what we mentioned, it is a customised plan specially for you ;)
How long will the diet be?
It is subjective and based on individuals as each and everyone responds differently but trust the process, and you will reap what you sow.
I know you will have more questions for me, contact me and I will answer them as soon as possible.
DISCLAIMER
This diet guide is specially planned by Neilan. Over the years, Neilan has been studying nutrition and experimenting with different diet plans. He found a diet plan that is easy to follow and most importantly, sustainable. Do note that these guidelines are not formulated to suit any nutrient deficiencies, allergies, or other food-related health problems. If you are an individual with such issues, you should consult an Accredited Practising Dietitian or a similarly qualified health professional.
The information provided in this guide is provided "as is" and for general health improvement recommendations only to promote healthy eating and lifestyle habits. It is not intended as medical advice, and should not diagnose, treat, cure, or prevent medical conditions. Do not take this guide as a substitute for qualified professional health advice, diagnosis or treatment.
Neilan makes no warranties or representations, is not liable for any loss resulting from any action taken or reliance made by you on any of the information or material contained in the guide. Suppose you use, or otherwise rely on, any of the information in the guide. In that case, you are responsible for ensuring, by independent verification, its currency, accuracy, completeness, reliability and relevance to your own personal and individual circumstances. You should always obtain any appropriate professional health advice relevant to your particular circumstances.