Diet Routine
Morning lemon + Luke warm water + Isabgol
Fasted cardio 30min
Post cardio protein + Eggs – Papaya and Pine apple
Fish oil 2 , Multi vitamins Tablet 1
Morning
Meal 1
120chicken + Palak+ Mushroom (Coconut oil one spoon or nuts 10grams)
Meal 2
Sweet potato or white basmathi rice 200grams 150grams chicken + Palak+ Mushroom (Coconut oil one spoon or nuts 10grams)
Meal 3
Sweet potato or rice 200 grams 150 grams chicken + Palak+ Mushroom (Coconut oil one spoon or nuts 10grams)
(2fish oil)
Workout
Intra workout
Bcaa+ Glutamine + Vitamin C
Post workout
One scoop whey
Meal 4
120 to150 grams Chicken + Palak+ Mushroom (Coconut oil one spoon or nuts 10grams)
Meal 5
120 to 150 grams Chicken + Palak+ Mushroom (Coconut oil one spoon or nuts 10grams)
Meal 6
120to 150 grams Chicken + Palak+ Mushroom (Coconut oil one spoon or nuts 10grams)
(2fish oil +one tab zma)
(7 ltrs of water a day)
Sometimes Mix of unflavoured yogurt and whey in case I feel hungry at night
Workout Routine
Monday Chest & Triceps
Tuesday Shoulders & Abs
Thursday Back & biceps
Saturday Legs.
Wednesday & Friday cardio
Chest:
Flat bench press (to neck): 5sets x 8reps
20° Bench press (to neck): 5 x 8
Incline bench press 40°: 5 x 8
Bent arm pullover: 5 x 8
Wide grip “Gironda” dips: 5 x 8
Straight arm pullover: 5 x 10
Back
High bench rowing: 5 x 8
Pullups to waist: 5 x 8
Wide grip chins behind neck: 5 x 8
Wide grip pulldowns to chest: 5 x 8
Legs
Hack squat: 5 x 8
Seated pulley leg squeeze: 5 x 10
Thigh curl: 5 x 10
Thigh extension: 5 x 8
Roman chair: 5 x 10
Flat thigh extensions: 5 x 8
Seated calf raise: 5 x 15
Standing calf raise: 5 x 15
Abdominals
Lying leg raise: 5 x 15 to 25
Hanging leg raise: 5 x 15 to 25
Hanging knee–in: 5 x 15 to 25
Bent knee sit-ups: 5 x 15 to 25
Twisting sit-ups: 5 x 15 to 25
Cross ankle crunches: 5 x 15 to 25
Shoulders
Wide grip rows: 5 x 8
45° lateral raise: 5 x 8
Kneeling cable raise: 5 x 8
Bent over cable raise: 5 x 8
Lateral raise: 5 x 8
Cable lateral raise: 5 x 8
Biceps
Incline dumbbell curl: 5 x 8
EZ Bar curls: 5 x 8
Cable short range seated curls: 5 x 10
Triceps
Parallel bar dips: 5 x 8
Bent over triceps kickbacks: 5 x 8
Triceps rope pulls: 5 x 8
- Diet
-
Diet Routine
Morning lemon + Luke warm water + Isabgol
Fasted cardio 30min
Post cardio protein + Eggs – Papaya and Pine apple
Fish oil 2 , Multi vitamins Tablet 1
Morning
Meal 1
120chicken + Palak+ Mushroom (Coconut oil one spoon or nuts 10grams)
Meal 2
Sweet potato or white basmathi rice 200grams 150grams chicken + Palak+ Mushroom (Coconut oil one spoon or nuts 10grams)
Meal 3
Sweet potato or rice 200 grams 150 grams chicken + Palak+ Mushroom (Coconut oil one spoon or nuts 10grams)
(2fish oil)
Workout
Intra workout
Bcaa+ Glutamine + Vitamin C
Post workout
One scoop whey
Meal 4
120 to150 grams Chicken + Palak+ Mushroom (Coconut oil one spoon or nuts 10grams)
Meal 5
120 to 150 grams Chicken + Palak+ Mushroom (Coconut oil one spoon or nuts 10grams)
Meal 6
120to 150 grams Chicken + Palak+ Mushroom (Coconut oil one spoon or nuts 10grams)
(2fish oil +one tab zma)
(7 ltrs of water a day)
Sometimes Mix of unflavoured yogurt and whey in case I feel hungry at night
- Training
-
Workout Routine
Monday Chest & Triceps
Tuesday Shoulders & Abs
Thursday Back & biceps
Saturday Legs.
Wednesday & Friday cardio
Chest:
Flat bench press (to neck): 5sets x 8reps
20° Bench press (to neck): 5 x 8
Incline bench press 40°: 5 x 8
Bent arm pullover: 5 x 8
Wide grip “Gironda” dips: 5 x 8
Straight arm pullover: 5 x 10
Back
High bench rowing: 5 x 8
Pullups to waist: 5 x 8
Wide grip chins behind neck: 5 x 8
Wide grip pulldowns to chest: 5 x 8
Legs
Hack squat: 5 x 8
Seated pulley leg squeeze: 5 x 10
Thigh curl: 5 x 10
Thigh extension: 5 x 8
Roman chair: 5 x 10
Flat thigh extensions: 5 x 8
Seated calf raise: 5 x 15
Standing calf raise: 5 x 15
Abdominals
Lying leg raise: 5 x 15 to 25
Hanging leg raise: 5 x 15 to 25
Hanging knee–in: 5 x 15 to 25
Bent knee sit-ups: 5 x 15 to 25
Twisting sit-ups: 5 x 15 to 25
Cross ankle crunches: 5 x 15 to 25
Shoulders
Wide grip rows: 5 x 8
45° lateral raise: 5 x 8
Kneeling cable raise: 5 x 8
Bent over cable raise: 5 x 8
Lateral raise: 5 x 8
Cable lateral raise: 5 x 8
Biceps
Incline dumbbell curl: 5 x 8
EZ Bar curls: 5 x 8
Cable short range seated curls: 5 x 10
Triceps
Parallel bar dips: 5 x 8
Bent over triceps kickbacks: 5 x 8
Triceps rope pulls: 5 x 8