🦍 pura dekh lo ya . Kahi jana ki zarurat ni padegi .
Diet workout and tips .
Tips
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Things that can help you in your transformation.
1- tracking your macros .. eslia bol ra hun , buy one kitchen scale.
2- water intake sudar lo mtlb 3-4 ltr pina suru kar do .
3 - digestion ma dikat aari ha toh subha uth kar 2 glass garam pani piyo
4 - Bio ma link ha udr alag alag diet and workout ha chiea to check kr lio
5- aur transform krna ha apna ko toh page ka sath juda rahena
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Workout
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Push A
Incline Bench press 5*20,15,12,8 15
DB OHP: 3*<10reps followed by 60% weight drop 3*20reps
Incline bench DB press*3*10(10rm)
Arnold press*3*10-12 SS with rear fly*3*15
Straight bar pushdown:6*20,15,10,8,12,15(pause at extreme contraction)SS with rope
overhead extension (same number of sets and reps)
Cross cable*3*10-12
Pull A
Deadlift:5*15,12,10,8,6
Supine grip lat pull single hand 3*20
Close grip lats pull: 5*20,15,12,10,8
Bent over pronated BB rows*5*12(60% rm 2sec pause)
Lat pull down*5*15,12,10,8,15 SS with Shrugs: 4*20
DB curls 4*12*12*10*10 reps SS with Strict curls same number of reps
Preacher Curls: 4*25 SS with incline hammer curls: 4*10
Chin-ups*4*10-15 (RTF)
Wednesday
Legs:
Squats: 7*20,20,12,10,8,6,10
Heal elevated Front Squat: 4*15
Leg press*4*10-15(each rep followed by a pulse rep)
Split squat*3*15
Leg extension*4*25reps(15rm)
V formation calf raises*4*20(pause at extreme contraction)
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Thursday:
Push B (Strength)
Flat Bench Press: 2warmup sets followed by 5*5
Standing Military Press: 5*5-6
Incline bench DB press*4*6-10
OHP DB*4*6-10
Tri-set Rear Delt fly SS Cablecrossover SS lateral raise*3*15
Close grip bench press*4*6-12
Rope extension*4*8-15
Skull crusher/overhead incline extension*3*8-12 SS with bench dips AMRAP
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Fri
Pull B (Strength)
Deadlifts: 2 warm up sets followed by 5*5
Supine Lat pull downs*3*12-15 SS with Straight arm pulldown.
Bent over BB rows *4*6-10SS with Pull-ups
Heavy cable rows*4*10-15
Incline bench DB rows*4*8-12 SS with heavy Shrugs*4*10*10
Arm blaster cable curls*4*15 SS with incline curls*4*< 10
Hammer bar curls*4*21 SS with rope hammer with arm blaster*4*15
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Sat:
Lower Body
RDL: 4*8-12
Squats: 5*3-6
Leg Press(hamstring dominant): 5*10-15
Hip Thrusts: 3*8-12 with foot elevated reverse lunge.
Elevated Sumo Squats*3*8-12
Seated Calf raises: 3sets*20( Hold contraction for 15 seconds in the beginning of each set)
Diet
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Total macros of full day
Calories- 1900-2000 (approx)
Protein - 150 gram
Carbs - 125 gram
Fats
- 90 gram
_______*_______*_______*________*_________*
Breakfast* oat meal
Calories-546
Protein -30gram
Carbs - 52gram
Fats - 32gram
*milk -250ml
Calories-156
Protein -9gram
Carbs - 12gram
Fats
- 7gram
*oats-40gram
Calories-120gram
Protein-6gram
Carbs -27gram
Fats -5gram
*peanut butter-50gra
Calories-270
Protein-15gram
Carbs - 13gram
Fats - 20gram
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Lunch soya chunks, with onion ,tomatoes & capsicum
Calories -251 calories
Protein- 30gram
Carbs - 32 gram
Fats -1 gram
soya chunks - 50gram
Calories- 170
Protein - 26 gram
Carbs - 16 gram
Fats
- 0.25 gram
Onion-1peace
Calories - 41
Protein - 1gram
Carbs - 7 gram
Fats - 0gram
Tomatoes -1peace
Calories- 22 calories
Protein -1 gram
Carbs -5 gram
Fats -0gram
Capsicum-1peace
Calories - 18calories
Protein -1gram
Carbs - 4 gram
Fats -0gram
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Snack - tofu and chickpeas
Calories - 180
Protein - 15 gram
Carbs - 18 gram
Fats -6gram
Tofu -100 gram
Calories - 80
Protein - 10gram
Carbs - 2 gram
Fats - 4 gram
Chickpeas-25 gram
Calories -100
Protein- 5 gram
Carbs -16 gram
Fats - 2 gram ______*_______*__________*____________
Dinner- paneer and mix veg
Calorie -700 calorie
Protein - 43 gram
Carbs - 13 gram
Fats - 51 gram
paneer -200 gram
Calories -540
Protein- 40 gram
Carbs -5 gram
Fats - 50 gram
Mix veg vegetable 1cup
Calories - 150
Protein -3 gram
Carbs -8 gram
Fats - 1 gram
____*_______*_______*______*_______*_____*
Additional things to add
Whey protein-35gram
Calories -120gram
Protein - 30gram
Carbs - 3.8gram
Fats
-0.8 gram
Creatine -5gram
Preworkout - 1 scope
Multivitamin-1tablet
Fish oil - 1tablet
Curd-150gram
Calories-60
Protein -6gram
Carbs -7gram
Fats
-1gram
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