Your 5-week goal
Start
Target
Start date
Goal date
5 weeks
Duration
Today
Early session
You can move the banana from your afternoon snack to before training. It is the same banana, not an extra one.
Your plan in 4 rules
Eat the 4 meals, weighed
Same food every day. No extra sauces, butter or oil.
Train with Dr.K Mon, Wed, Fri
Cardio Tue, Thu, Sat. Rest on Sunday.
Sleep 7–9 hours, no alcohol
Keep caffeine early in the day.
Update Dr.K on WhatsApp
See what to send below.
Send on WhatsApp
Morning weight
After the toilet, before food, same scale.
Meals, cardio and sleep
Including weekends and restaurant meals.
Waist and photos
Same point, similar lighting.
Blood pressure
As your clinician advises.
Five weeks. One plan. Follow it exactly and send your numbers. I will handle the adjustments.
— Dr. Khalil Shah
Doctor & Clinical Nutritionist | Transformation Specialist
Founder, Train With Dr. K
Doctor & Clinical Nutritionist | Transformation Specialist
Founder, Train With Dr. K
Prepared exclusively for Murat · Train With Dr. K · Confidential
Every day
Your Meal Plan
Daily
~2,200
kcal
~2,200 kcal
Approx. daily
~115–120 g
Protein
Milk allowance
Across coffee or tea
Low-fat milk
100 ml
Meal tips
Weigh it cooked
Chicken, rice, lentils and bulgur are weighed after cooking. Bread as sold.
10 g oil is all the oil
It covers cooking and dressing. Weigh it separately.
Flavour for free
Lemon, herbs and spices. No unmeasured sauces or butter.
Timing can move, food cannot
Eat the full day's food even if meal times change.
Your usual soup
Ask Dr.K before it replaces a meal. Its recipe needs to be calculated first.
Calories are approximate food estimates. Your protein target may be adjusted after your kidney follow-up.
Prepared exclusively for Murat · Train With Dr. K · Confidential
Tap a day to see the session.
Every day
Steps
Treadmill walking counts in your steps. Record week 1 first; Dr.K will give you a step target from it.
Sleep
7–9 hours, same bedtime.
Water
Drink to thirst and as your clinician advises. No forcing a fixed 4 litres.
Caffeine and alcohol
Caffeine early only. No alcohol for these 5 weeks.
Supplements and medicines
No new supplements or fat burners. Do not change prescribed medicines.
Stop and call
Stop exercise for dizziness, fainting, chest pain or unusual breathlessness and seek medical advice. Chest pain, fainting or severe breathing difficulty need urgent care.
BP above 180/120: repeat after one minute. If still high, contact a clinician immediately.
Prepared exclusively for Murat · Train With Dr. K · Confidential