Bodybuilder: Diet Plan Training Plan Supplements

vegetarian
bodybuilder
:
feat harminder dulowal
diet plan
training plan
supplements
BY TARUN GILL
,
FOUNDER TG TALKS MEDIA
Rs. 10000
schedule worth
now free for you
vegetarian plan
training , diet and
supplementation
FITNESS MARKETING 101 www.learnfitnessmarketing.com
THREE KEY RULES TO
GROW MUSCLES AS
VEGETARIAN
INTENSE
WORKOUTS
As a bodybuilder, you need to keep your work out
intense. Try to wrap up your training session under
forty-five minutes, to prevent any muscle breakdown.
Remember, the more you train, the more protein you

need to recover, and there are limited protein
vegetarian options. Keep it short, and keep it intense.
ADD NUTS IN
YOUR DIET
Nuts form a significant part of my diet plan only because it
gives me energy and good fats, which helps me last in my
workouts. But be careful about the quantity of nuts, we
end up eating a lot more, which may result in a calorie
surplus, which may lead to fat gain
DON'T IGNORE
NATURAL DIGESTIVE
ENZYMES
Since vegetarians rely a lot on paneer and cheese for their
daily protein requirement, having a digestive enzyme is a
must. And a natural digestive enzyme is "saunf" or people
call it fennel. Not only it's a great digestive enzyme, but it
also helps with water retention.
DIET PLAN
BREAKFAST
2 Glass water + 5 gm glutamine +1 scoop Whey protein
Raw Coconut, 20 grams
MEAL 1
porridge +omega 3 + + vitamin E 1 soft gel+MULTI
GRAIN bread + 10 ALMOND
SNACKS BETWEEN LUNCH

RAW COCONUT 15 gm + FLEX SEED 15 gm
MEAL 2
4 CHAPPATI + mix salad +vitamin c 500 mg + Curd
MEAL 3
Protein shake ( Whey protein)+WALNUT 10 + Almond 10 +
Flex seed
PRE WORK OUT

Boil potato
POST WORK OUT

whey PROTEIN 1 scoop + WALNUTS 10 + L CARNITINE
MEAL 4
Mix vegetables + 4Chapati+ chesse 50 gm rosted.
MEAL 5
MILK + whey Protein 1 scoop + FLEX SEED 5 gm +
sesame seed 5gm
TRAINING
PLAN
DAY 1 MONDAY
CHEST AND SHOULDERS

DB Flat Bench press 4 set 15,12,12,15
Incline DB press 4 sets 15,15,12,10
Cable Cross over 3 Set 15,15,12
Dips-Chest 3 set maximum reps each set
Military press( Shoulder) 3set 15,12,12
DB side Raise 3 set 20,15,15
Cable Front Raise 3 set 15,15,12
Rear Delt DB Fly 3 set 15,15,12
Note: Each and every rep should be slow and with squeezing the respected muscle.
Progressive increase weight in each set. Quality reps always, so perform each
Exercise slow and concentrate and squeeze the muscle. It should hurt in each rep.
DAY 2 TUESDAY
BACK
Pull ups -4 set max reps each set
Wide grip lat pull down 4 set 15,15,12,12
Seated Cable row 3 set 15,12,12
straight arm pull down 3 set 15,15,15
Dumbell Shrugs (upper back)4 set 20,20,15
Barbell Deadlift 3 sets 12,10,10
Hyper Extenshion 3 set 15,15,15
DAY 3 WEDNESDAY
CARDIO AND ABS

Treadmill Running 30 Min
Decline Crunches ( Upper Abs)4 set
25,25,20,20
Half Crunches in Floor(upper abs) 4 set
35,30,30,25
Leg Raise (Lower abs)5 set 20 rep each set
V- Crunches( Lower abs)4 sets 25,25,20,20
Plank 3 set 60 sec , 75 sec 90 sec hold
DAY 4 THURSDAY
ARMS
Barbell Curl 4 sets 12,10,10,12
Hammer Curl 3 set 15,12,12
Cable Curl 3 set 15,12,15
DM concentration curl 15,12,12 both side
Dumbell overhead Extension (Tricep) 4 set
15,12,12,15
Dumbell Kick Back (Tricep) 3 set 15,15,12
Tricep Push down(Tricep) 15,15,15
Bench Dips( Tricep ) 3 set Max reps each set
Wrist curl on 2 sets 20 reps each set
DAY 5 FRIDAY
LEGS
Before workout -10 min Cycle
Barbell squat 4 sets 15,12,10,12
Standing DM lunges 4 sets 12 reps each side
Leg press 4 set 15,15,12,12
Leg Extension 4 set 15,15,12
Leg Curl 3 set 15,12,12
Calf Raise on Leg press machine 4 set
20,20,15,15
Seated Calf raise 3 set 20 reps each set
After Exercise 15 min jogging on treadmill
THATS HOW YOU

MARKET THE
FITNESS PLAN
WHICH PEOPLE
WILL PAY FOR
AND ITS
CALLED
FITNESS
MARKETING
TARUN GILL
INDIA'S NUMBER 1 FITNESS MARKETING EXPERT
TEACHING
ATHLETES HOW
TO PROMOTE
THEMSELVES
ON INDIA'S NUMBER 1 BODYBUILDING BLOG
www.learnfitnessmarketing.com
TARUN GILL
INDIA'S NUMBER 1 FITNESS MARKETING EXPERT
ABOUT TARUN GILL
Tarun Gill is India's leading fitness marketing expert with a following of more
than 2 million. He is also the Founder of TG Talks Media, India's biggest fitness
media platform.
He is a graduate from St Stephens College Delhi . He also holds a Master's

degree in Marketing Management and Journalism. After serving major Fortune
100 companies, including IBM, HSBC, he took up fitness as a full time career,
becoming India's first full time fitness Youtuber.
Tarun is also an amazon bestselling fitness authors with six bestselling books
under his belt. Recently he turned TV Producer by launching India's biggest
fitness league, IFL, along with Bollywood actor, Suneil Shetty.

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vegetarian

now free for you

training , diet and

THREE KEY RULES TO

Remember, the more you train, the more protein you

SNACKS BETWEEN LUNCH

PRE WORK OUT

POST WORK OUT

CHEST AND SHOULDERS

Incline DB press 4 sets 15,15,12,10

Cable Cross over 3 Set 15,15,12

Dips-Chest 3 set maximum reps each set

Military press( Shoulder) 3set 15,12,12

DB side Raise 3 set 20,15,15

Cable Front Raise 3 set 15,15,12

Rear Delt DB Fly 3 set 15,15,12

Wide grip lat pull down 4 set 15,15,12,12

Seated Cable row 3 set 15,12,12

straight arm pull down 3 set 15,15,15

Dumbell Shrugs (upper back)4 set 20,20,15

Barbell Deadlift 3 sets 12,10,10

Hyper Extenshion 3 set 15,15,15

CARDIO AND ABS

THATS HOW YOU

ABOUT TARUN GILL

He is a graduate from St Stephens College Delhi . He also holds a Master's

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