Manmeet Singh Ahluwalia
Personal Coach
Client
Pulkit Chhabra
Phase 1 · Muscle Build
Monday, 9 June 2026
Daily Nutrition Log

Day 1 · 9th June

First logged day. You're abroad — food choices reflect that. Here's what the numbers say.

— Day Score
1,429
Calories
Target: 2,400
138g
Protein
Target: 150g
125g
Carbs
Target: 240g
45g
Fat
Target: 80g
1.5L
Water
Target: 3.0L
Meals logged · 9 June
📍
Context note: You're currently abroad (looks like Thailand given the menu currency). These are real, clean food choices — quality is genuinely good. The issue is volume and timing, not what you're eating.
Morning Black Coffee ~5 kcal ▼
Item
kcal
P
C
F
Black coffee, 3/4 cup
No milk, no sugar — good call
5
0g
0g
0g
Subtotal
5
kcal
0g
protein
0g
carbs
0g
fat

⚠ This appears to be your first thing of the day. No breakfast logged — a meal here would significantly help hit calorie targets.

Meal 1 Grilled Chicken Rice Bowl ~555 kcal ▼
Item
kcal
P
C
F
Coriander rice
Medium portion (~150g cooked)
195
4g
42g
2g
Pinto beans
Excellent fibre + plant protein source
110
7g
20g
1g
Grilled chicken
~120g — star of the meal
165
35g
0g
4g
Sour cream
~2 tbsp
50
1g
1g
5g
Corn salsa (mild) + lime
~50g fresh corn salsa
35
1g
8g
0g
Subtotal
555
kcal
48g
protein
71g
carbs
12g
fat

✓ Excellent meal composition — real protein, complex carbs, fibre. This is exactly the kind of meal we want.

Snack Triple Berries Protein Shake 264 kcal ▼
Item
kcal
P
C
F
Triple Berries Protein Shake
Strawberry, Raspberry, Blueberry + Whey Vanilla — full serving
264
30g
30g
3g
Subtotal
264
kcal
30g
protein
30g
carbs
3g
fat

✓ Smart snack. 30g protein + berries is a clean win. These shakes count — use them strategically.

Meal 2 Low Carb Chicken Tenders (83% of serving) ~310 kcal ▼
Item
kcal
P
C
F
Low Carb Chicken Tenders × 2.5 pcs
Free-range, aged Parmesan coating — 83% of full serving (3 pieces)
310
40g
11g
12g
Subtotal
310
kcal
40g
protein
11g
carbs
12g
fat

⚠ 40g protein from a single item is great. But eating 83% instead of 100% means leaving protein on the table — finish the serving next time.

Dessert Protein Cheesecake Cup 295 kcal ▼
Item
kcal
P
C
F
Protein Cheesecake Cup (full)
Whipped cheese, labneh, dark chocolate — a genuinely good dessert choice
295
20g
13g
18g
Subtotal
295
kcal
20g
protein
13g
carbs
18g
fat

✓ Best decision of the day. 20g protein in dessert form? Keep this in the rotation.

Totals vs. Today's Target
Calories1,429 / 2,400 kcal
—%
Protein138 / 150g
—%
Carbohydrates125 / 240g
—%
Fat45 / 80g
—%
Water1.5 / 3.0L
—%
Current Phase
Phase 1 — Build Foundation

Weeks 1–8 · June–July 2026. Eating at a surplus to take lean mass from 42.4 kg toward 45 kg. Every day under calories is a day we're not building.

Calories / day2,400 kcal
Protein / day150g+
Carbs / day240g
Fat / day80g
Water / day3.0L
Today at a glance
Daily Summary
Total Calories
1,429 kcal
−971 vs target
Protein
138g
−12g vs target
Carbohydrates
125g
−115g vs target
Fat
45g
−35g vs target
Water
1.5L
−1.5L vs target
Protein
138g
—%
Carbs
125g
—%
Fat
45g
—%
Water intake
1.5L
of 3.0L target · tap to log
⚠ 50% of target — needs doubling tomorrow
Coach's Notes — 9 June
✅
WinFood quality is excellent. Every item you ate is clean, real food. This isn't someone who eats junk — the problem is volume, not quality.
✅
WinProtein is 92% of target. 138g on a travel day abroad is honestly impressive. You know how to hit protein — now let's make sure calories follow.
✅
WinSmart food choices. Protein cheesecake as dessert instead of a regular one? Protein tenders? You're thinking about this the right way.
🔴
Fix971 calories short. We're in Phase 1 — a surplus phase. Eating at 1,429 kcal when the target is 2,400 kcal actively works against muscle building. This needs to be the priority fix.
🔴
FixNo breakfast logged. You need 3–4 feeding windows per day to hit 2,400 kcal sustainably. Skipping the first meal sets up a daily calorie hole you can't recover from.
🔴
FixWater at 50%. 1.5L when we need 3.0L. Muscle synthesis, training recovery, and fat mobilisation all require adequate hydration. This is non-negotiable.
🟡
NoteDon't eat 83% when 100% is in front of you. Next time — finish the tenders. That's an extra ~50 kcal and 8g protein left on the table for no reason.
Tomorrow's priority targets
1 Start with a proper breakfast — eggs, Greek yogurt, or a protein shake within 30 minutes of waking.
2 Hit 3.0L water. Set an alarm every 2 hours as a reminder. Carry a bottle at all times.
3 Aim for 3 proper meals + 1 protein snack. Structure: Breakfast → Meal → Shake/Snack → Dinner.
4 Target at least 2,200 kcal. You don't need to hit 2,400 perfectly on day 2 — build up progressively.
5 Share photos of all meals with Coach Manmeet for logging.
Prepared by Coach Manmeet Singh Ahluwalia
DEXA baseline: 22 May 2026 · Day 1 of 168 · Phase 1 Build