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The bottom line is that one should ingest protein five or six times a day. The servings should
be spaced about two and a half to three hours apart. The consensus is that a bodybuilder
needs a daily intake of one gram of protein per pound of bodyweight to achieve optimal
gains. It is recommend that one strives for 1 grams of protein per pound of bodyweight;
hence, a 200-pound bodybuilder should try to consume a total of 250 grams of protein daily,
split up among five or six meals.
Fat: Despite the negative rap on fat, it is another viable source of energy, whether it's
stored or consumed as part of your diet. The body will tap into fat stores to fuel your day-today activities and low-to-moderate nonstop aerobic exercise. Bodybuilding does not fit into
this category of continuous exercise. Instead, bodybuilding is defined as an anaerobic
activity, consisting of short high-intensity bursts of exercise during which the body is able to
supply energy needs with little or no oxygen available.
Beyond its value as a source of energy, fat keeps skin tissue healthy, aids in the cushioning
of internal organs, helps to lubricate joints and plays an important role in the absorption of
certain vitamins. Although fat is considered anathema to a bodybuilder, the plain truth is
that your body can't function without it.
The timing of the six meals in a nutrition plan will help determine muscle growth. The
postworkout meal is the single most important variable in this equation. Following an intense
training session, the body undertakes special metabolic processes during which the
absorption and utilization of carbs and proteins are especially critical. If one fails to eat
(even if it's just a protein shake) within about 45 minutes of training, one is destined to enter
the dreaded catabolic state (a condition that inhibits growth and retards recovery). Instead
of reaping the benefits of workout, it would lead to muscle breakdown.
Another important factor is the preworkout meal, which should come approximately 60-90
minutes before one trains. The goal is to ingest only enough carbs and protein to help
prevent your body from breaking down hard-earned muscle tissue in order to meet the
energy demands of the workout.
Concept
User
Profile
Fresh
Meals
Delivere
d
Diet
Simulati
on
Customi
ze your
meal
Nutriworkouts delivers bespoke workout meals to its customers based on their workout
goals. Nutriworkouts has developed a web based application that takes into account a
customers body vitals, his/her workout goals and physical activity and designs customized
meals to suit his/her workout goals.
Market Potential
The initial target market will be people working out in gyms. Eventually the concept
can be expanded to cater to the entire fitness industry.
Total Gyms in Mumbai = 744
Western Suburbs
Andheri E (32) + Andheri W (30) + Bandra E (9) + Bandra W (18) + Borivali E (10) +
Borivali W (38) + Goregaon E(9) + Goregaon W(22) + Jogeshwari E (4) + Jogeshwari
W (7) + Juhu (12) + Kandivali E (11) + Kandivali W (22) + Malad E (4) + Malad W
(26) + Ville Parle E (9) + Ville Parle W (4) + Santacruz E (19) + Santacruz W (5) +
Lokhandwala (14) + Khar West (5) + Versova (11)
= 305
Central Mumbai
Bhandup (6) + Chembur E(13) + Chembur W(9) + Dadar (13) + Ghatkopar E (7) +
Ghatkopar W (13) + Kurla (9) + Matunga E (8) +Matunga W (2) + Mulund E (6) +
Mulund W (10) + Parel (4) + Powai (9) + Prabhadevi (1) + Sion(6) + Vikhroli (4) +
Wadala (2)
= 116
Navi Mumbai
Airoli (10) + Cbd Belapur (8) + Ghansoli (8) + Kalamboli (2) + Kamothe (9) +
Kharghar (15) + Kopar Khairane (7) + Navi Mumbai (21) + Nerul (17) + Panvel (13)
+ Sanpada (7) + Seawoods (9) + Vashi (8)
= 112
Mira-Bhayandar
Bhayandar (12) + Dahisar (12) + Mira Road E (24) + Vasai Virar (25)
=73
South Mumbai
Breach Candy (1) +Byculla (2) + Charni Road (5) + Church Gate (4) + Colaba (7) +
Cuffe Road (2) + Grant Road (13) + Hughes Road (2) + Lower Parel (6) + Mahim (6)
+ Malabar Hill (2) + Marine Lines (6) + Mumbai Central (4) + Tardeo (4) + Worli
(4)
= 68
Thane
Dombivali (11) + Kalyan (10) + Thane E (5) +Thane W (44)
= 70
Total = 744
Powai Pilot Run: Total - 9 gyms
Estimated market potential for Pilot Run Powai (April-May 2016)
April 2016
Time span: 4 weeks
Working days in a week: 6
Total working days: 24
Average no. of meals per day: 2
Average no. of target customers for April: 15
Total Nutriworkout meals: 15*2*24 = 720
Average meal price = ` 170
Projected revenue for pilot run: ` 72,000
May 2016
Time span: 4 weeks
Working days in a week: 6
Total working days: 24
Average no. of meals per day: 2
Average no. of target customers for April: 30
Total Nutriworkout meals: 30*2*24 = 1440
Gym
1
2
3
4
5
6
7
8
9
Annual
Gym
Spending
(INR)
Reetas
Revive Gym
Vikings Trance
Fitness
Golds Gym
Powerhouse
Gym
X-Trim Fitness
Carewell
Fitness Gym
Haldankars
Fitness Club
Nikhil Dilip
Kumbhar
Head Rush
No. of
regular
customers
Early
adapters
(%)
14,000
200
15
Total
potentia
l
custome
rs
30
20,000
250
18
45
21,000
25,000
250
100
15
15
37
15
22,000
18,000
125
150
20
20
25
30
9,000
100
10
10
30,000
80
12
10
12,000
150
20
Total
30
200
Percentage
40%
26%
14%
10%
5%
5%
Total
Early Adapters
20%
5%
20%
10%
15%
15%
14.6%
Sr.
No.
<8000
239
Avg no of
regular
customer
s
200
800015000
1500020000
2000025000
2500030000
>30000
235
180
60
23
3
16
150
50
100
60
19,12
0
25,38
0
17,47
5
960
16
100
45
720
80
40
Total
192
63,847
3
4
5
6
Avg Yearly
Budget (`)
Total no
of gyms
Early
Majority
(%)
Total
potential
customers
40
Competition
There is no direct competition as on date to Nutriworkouts. However there are
numerous indirect competitors providing calorie counted meals/customizable meals
in Mumbai, viz. Calorie Care and Yummy Tiffins.
To
To
To
To
To
Expenses
Capital Equipment List
Grill Equipment
Halogen Oven
Utensils
Total Capital Equipment
Amount
10,000.00
8,000.00
18,000.00
Remarks
Fixed
Fixed
Will be outsourced
Amount
6,000.00
28,800.00
25,000.00
Remarks
No separate kitchen
space to be rented
Not applicable
Fixed
Fixed
Variable
Fixed
59,800.00
Other Expenses
Delivery Charges
Total Other Expenses
Amount
10,080.00
10,080.00
Startup Expenses
Capital equipment
Location/administration expenses
Opening inventory
Advertising/promotional expenses
Other expenses
Contingency fund
Working capital
Total Startup Expenses
Amount
18,000.00
59,800.00
76,320.00
18,000.00
10,080.00
22,300.00
204,500.00
36,800.00
Remarks
Variable
Cash Flow
PreStartup
EST
Cash on Hand (beginning of
month)
Apr-16
May-16
75,000
36,800
144,000
244,800
CASH RECEIPTS
Cash Sales
TOTAL CASH RECEIPTS
144,000
244,800
219,000
281,600
64,800
110,160
10,000
8,000
34,800
48,960
Packaging
11,520
23,040
25,000
25,000
Advertising
18,000
15,000
10,080
17,136
15,000
SUBTOTAL
182,200
254,296
182,200
254,296
36,800
27,304