Counseling session to quit masturbation with my Client john – part 2

As I mentioned in “Counseling session to quit masturbation with my Client john – part 1“, John came to my office and talked about his difficulty in quitting masturbation and his low sexual performance.

After the session, I designed a form to gather the necessary information for creating a healthy lifestyle plan and a gradual approach to quitting masturbation. John also start the “Increase Stamina in Bed” package.

I sent the form to him via Telegram and want him to fill the form and send me his naked picture from front, side and back.

From the appearance of his chest, it was evident that his body showed signs of low testosterone levels.

Client Information Form for Diet and Workout Plan:

Personal Information:

1. Full Name: _______________________________________
2. Age: ____________ Gender: ____________
3. Date of Birth: _______________________
4. Height (cm/inches): _______________________
5. Weight (kg/lbs): _______________________
6. Contact Number: _______________________
7. Email Address: _______________________
8. Emergency Contact (Name & Phone): ___________________________

Lifestyle Information:

1. Occupation: ___________________________
2. Activity Level (Check one):
   • Sedentary (Little or no exercise)
   • Lightly active (Light exercise/sports 1-3 days per week)
   • Moderately active (Moderate exercise/sports 3-5 days per week)
   • Very active (Hard exercise/sports 6-7 days per week)
   • Super active (Very hard exercise/physical job or training twice a day)
3. Typical Daily Schedule (Briefly describe): _______________________________________

Dietary Information:

1. Are you following any diet? : ___________________________
2. Do you have allergy? ___________________________
3. What are your Favorite foods: ___________________________________________________
4. Foods you dislike: ___________________________________________________
5. Time of your meal? _______________________
6. Do you take any pill? ___________________________
7. Water intake (glasses per day): _______________________

Medical Information:

1. Do you have Diabetes, High Blood Pressure: ___________________________
2. Are you taking any medications? ___________________________
3. Any recent injuries or surgeries? ___________________________
4. Do you experience joint pain? If yes, specify areas: ___________________________
5. Do you have any physical limitations? ___________________________

Fitness Goals:

1. What are your main goals? (Check all that apply)
   • Weight Loss
   • Muscle Gain
   • Improve Endurance
   • Increase Strength
   • Improve Flexibility
   • General Fitness/Health
   • Sports Performance
   • Other: ___________________________
2. Target weight or measurements (if any): ___________________________
3. Desired timeline to achieve goals: ___________________________
4. Have you followed a workout plan before? If yes, describe: ___________________________

Exercise Preferences:

1. Preferred types of exercise (Check all that apply):
   • Weight Training
   • Cardio (Running, Cycling, Swimming)
   • Yoga/Pilates
   • HIIT/Interval Training
   • Group Classes
   • Outdoor Activities (Hiking, Sports)
   • Other: ___________________________
2. How many days you will workout? ___________________
3. Preferred workout time: ___________________

Additional Information: Any other details: ____________________________________________________________________

Signature: ___________________________ Date: ___________________________

Trainer’s Notes: __________________________________________________________________

---

John’s Characteristics:

1. Low Testosterone – Needs to increase testosterone levels through diet, supplements, and specific workouts.
2. Frequent Masturbation – Potentially lowers testosterone and reduces energy.
3. Low Muscle Mass and High Fat in Chest and Abdomen – Requires simultaneous fat loss and muscle building.

---

Suggested Meal Plan

Breakfast:

• Eggs (4, 2 yolks): High-quality protein and healthy fats.
• Oats (50g): Complex carbohydrates and fiber.
• Avocado (1/2): Healthy fats to boost testosterone.
• Black Coffee or Green Tea: Boosts metabolism and energy.

Morning Snack:

• Nuts (Almonds or Walnuts, 30g): Source of zinc and healthy fats.
• Greek Yogurt (1 cup): High protein and probiotics.

Lunch:

• Grilled or Boiled Chicken Breast (200g): High-quality protein.
• Brown Rice (70g): Low-glycemic-index carbohydrates.
• Broccoli (1 cup): Fiber, vitamins, and anti-estrogen properties.
• Olive Oil (1 tblsp): Healthy fat.

Afternoon Snack:

• Boiled Eggs (2): Protein and healthy fats.
• Banana or Apple (1): Quick energy and vitamins.

Dinner:

• Grilled Salmon (150g): Omega-3 fatty acids and high protein.
• Steamed Vegetables (Zucchini, Carrots, Spinach): Antioxidants and fiber.
• Sweet Potato (50g): Low-glycemic carbohydrates.

Before Bed:

• Cottage Cheese or Low-Fat Milk (1 cup): Casein protein for overnight recovery.
• Nuts (10g): Healthy fats to boost testosterone.

---

Suggested Workout Plan

Day 1 – Chest and Arms:

1. Barbell Bench Press – 4 sets, 8–10 reps
2. Incline Dumbbell Press – 3 sets, 10–12 reps
3. Push-Ups – 3 sets to failure
4. Barbell Bicep Curl – 4 sets, 10 reps
5. Hammer Curl with Dumbbells – 3 sets, 12 reps
6. Triceps Dips – 3 sets, 12 reps

Day 2 – Legs and Abs:

1. Barbell Squats – 4 sets, 8 reps
2. Leg Press Machine – 3 sets, 10 reps
3. Dumbbell Lunges – 3 sets, 12 reps
4. Romanian Deadlift – 3 sets, 8–10 reps
5. Crunches – 3 sets, 15–20 reps
6. Plank – 3 sets, 30–60 seconds

Day 3 – Active Rest or Light Cardio (20–30 minutes of running or swimming).

Day 4 – Back and Shoulders:

1. Deadlift – 4 sets, 8 reps
2. Pull-Ups or Lat Pulldown – 3 sets, 10–12 reps
3. Cable Rows – 3 sets, 10 reps
4. Dumbbell Shoulder Press – 4 sets, 8–10 reps
5. Lateral Raises with Dumbbells – 3 sets, 12–15 reps
6. Barbell Shrugs – 3 sets, 12 reps

Day 5 – Cardio and Abs:

1. Interval Running – 20 minutes (30 seconds sprint, 1-minute recovery)
2. Crunches on Stability Ball – 3 sets, 15 reps
3. Side Plank – 3 sets, 30 seconds per side

Days 6 and 7 – Rest, Stretching, or Yoga.

---

Additional Tips:

1. Enough Sleep (7–8 hours per night): Essential for hormone production and muscle recovery.
2. Supplements:
   • Zinc and Magnesium to boost testosterone.
   • Vitamin D3 to improve mood and hormonal balance.
   • Whey Protein to meet daily protein needs.
3. Reduce Stress: Meditation, yoga, or walking in nature.
4. Reduce Masturbation: 1–2 times per week can boost energy levels and focus.

Program Duration:
This program should be followed for 8–12 weeks, with periodic progress assessments.