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