4 weeks

all you
need
Tarun Gill is an internationally certified Fitness Nutritionist and Advanced Personal trainer,
helping
millions get fit and healthy.

Vegetarian Plan
Tarun Gill is an internationally certified
Fitness Nutritionist and Advanced Personal
trainer, helping millions get fit
and healthy. Having worked in major
Fortune 100 companies including IBM,
GE, MetLife, HSBC, as a Marketing and
Communications professional, he realised
his true calling is fitness. A Graduate
in History from St.Stephens College
and a Masters Diploma holder in English
Journalism from Indian Institute
of Mass Communications (IIMC), Tarun
has been a fitness writer for over ten
years. His uncanny skill of making complicated
fitness programs into something
uniquely simple has been appreciated
by over 1 lac of his followers on
social media.

about the author

Being an international squash player back in his college days, he clearly
demonstrates
his competency to be a student of the business. His ebook, Tarun’s Weight
Loss approach (TWLA) released in the year 2014, have had more than fifty
thousand
downloads till date and is considered to be India’s most cost effective weight
loss plan.
His last venture, fitabolix, erstwhile fitflea.com, the home fitness solutions
company,
has been the talk of the town. Started in 2014, with just a small idea,
fitabolix,
has now scaled to over fifty people organization with over 25 trainers on
payroll.
After successfully launching Fitflea, Tarun has now shifted focus in creating
an
interactive online fitness media channel helping people with their fitness
queries
via his video channel called tarungillfitness.com
Tarun Gill

About the
program
We as humans are very goal driven and focussed! But
when it comes to our fitness adherence we are generally
clueless. We all have a vague goal in mind viz
• I want to lose weight
• I want to have six pack abs
• I want to look good naked
• I want to pack on muscles
Though we do know the “what” but dont really know the
“Why”.
• Why do i want to lose weight
• Why do i need six pack abs
• Why i want to look good naked
• Why do i need to pack on muscles
Not establishing the why is what makes us fail in our fitness
journey. So before you follow this program, i want
you to pen down your why
Why would you want to do this
program ?
This program will only work if you know your why! There
is no magic pill or training program i will share. Some of it,
you would already know and would be following it with
little or no results.
You can also see my video on “Whats your Why”
Click here to view it

Why this program

I am presuming you know why do you want to do this
program! So lets start. The expected outcome
1. Lower body fat
2. More muscular defination
3. Flat stomach (dont expect abs in 4 weeks)

Expectations
• I am not going to ask you to eat every 2 hours
• I am not going to ask you to drink too much water
• I am going to ask you to minimize your carbs
Because you already know thatand
that doesnt work
We will follow a keto dietmales
only

No cliches
The diet plan
Week 1
Breakfast
2 table spoons peanut butter
1 pancake
10 almonds, 10 walnuts
1 black coffee
Lunch
2 tablespoon olive oil
100 grams broccolli & cheese
1 table spoon peanut butter
Mid evening snacks
20 grams peanuts
1 scoop whey isolate protien
Dinner
1 table spoon butter
1 cup broccolli
1 cup muschrooms
1 cup spinach, cucumbers
High protein, high fat

The diet plan

Week 2
High protein, high fat
Breakfast
2 table spoons peanut butter
1 pancake
10 almonds, 10 walnuts
1 black coffee
Lunch
2 tablespoon olive oil
100 grams broccolli & cheese
1 table spoon peanut butter
Mid evening snacks
20 grams peanuts
1 scoop whey isolate protien
Dinner
1 table spoon butter
1 cup broccolli
1 cup muschrooms
1 cup spinach, cucumbers

The diet plan

Week 3
Breakfast
2 table spoon peanut butter
1 black coffee
50 grams plain oats
Lunch
2 tablespoon olive oil
30 grams veggies (broccoli, asparagus)
3 big cucumbers
Mid evening snacks
1 apple
100 grams plain yogurt
1 scoop whey isolate protien
Dinner
(subway veggie delight salad)- all veggies
30 grams veggies (broccoli)
Carbs added, fat reduced

The diet plan

Week 4
Carbs added, fat reduced
Breakfast
2 table spoon peanut butter
1 black coffee
50 grams plain oats
Lunch
2 tablespoon olive oil
30 grams veggies (broccoli, asparagus)
3 big cucumbers
Mid evening snacks
1 apple
100 grams plain yogurt
1 scoop whey isolate protien
Dinner
(subway veggie delight salad)- all veggies
30 grams veggies (broccoli)
The Training plan
Monday
Chest, Triceps & abs
Chest
Push ups 4 sets 15 reps
Incline press- 4 sets 12 reps
Flat bench press- 4 sets 12 reps
Cable cross- 4 sets 12 reps
Triceps
Cable push down- 4 sets 12 reps
Skull cruchers- 4 sets 12 reps
kick backs- 4 sets 12 reps
Abs
Lying leg raises - 4 sets 15 reps
Hanging leg raises- 4 sets 15 reps
Push yourself...

The Training plan

Tuesday
Back & Biceps
Back
Chin ups- 4 sets 15 reps
Wide grip lat pulldown- 4 sets 12 reps
Close Grip lat pulldown- 4 sets 12 reps
One arm rowing- 4 sets 12 reps
Biceps
barbell curls- 4 sets 12 reps
hammer curls - 4 sets 12 reps
concentration curls- 4 sets 12 reps
Train Hard...

The Training plan

Wednesday
Legs & abs
Legs
free squats- 4 sets 15 reps
Leg extension- 4 sets 12 reps
Squats- 4 sets 12 reps
leg curls- 4 sets 12 reps
donkey raises- 4 sets 12 reps
Abs
Weighted crunches- 4 sets 15 reps
side obliques 4 sets 25 reps
Eat clean....

The Training plan

Thursday
Shoulders
Shoulders
Arnold press 4 sets 12 reps
Dumbell shoulder press 4 sets 12 reps
Lateral raise 4 sets 12 reps
front barbell raise- 4 sets 12 reps
Bent over rear delt raise- 4 sets 12 reps
Its you vs you...
The Training plan
Friday
Chest, back, biceps & abs
Chest
Push ups 4 sets 15 reps
Incline press- 4 sets 12 reps
Flat bench press- 4 sets 12 reps
Cable cross- 4 sets 12 reps
Back
Chin ups- 4 sets 15 reps
Wide grip lat pulldown- 4 sets 12 reps
Close Grip lat pulldown- 4 sets 12 reps
One arm rowing- 4 sets 12 reps
Biceps
barbell curls- 4 sets 12 reps
hammer curls - 4 sets 12 reps
concentration curls- 4 sets 12 reps
Abs
Lying leg raises - 4 sets 15 reps
Hanging leg raises- 4 sets 15 reps
Dont give up...

The Training plan

Saturday
Legs, shoulders, triceps
Legs
free squats- 4 sets 15 reps
Leg extension- 4 sets 12 reps
Squats- 4 sets 12 reps
leg curls- 4 sets 12 reps
donkey raises- 4 sets 12 reps
Shoulders
Arnold press 4 sets 12 reps
Dumbell shoulder press 4 sets 12 reps
Lateral raise 4 sets 12 reps
front barbell raise- 4 sets 12 reps
Bent over rear delt raise- 4 sets 12 reps
Triceps
Cable push down- 4 sets 12 reps
Skull cruchers- 4 sets 12 reps
kick backs- 4 sets 12 reps
Quitting is not an option...

All the best

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