Pre-Workout (whenever you

Morning/Wake up
workout)

Week 1 Item Quantity Recipe Item Quantity

Water 500-750 ml Apple 1

Apple Cider
10-15 ml
Vinegar Coffee 1 tsp

Lemon Half
Squeeze Half lemon in
water and put in Apple
Cider Vinegar. Enjoy this
morning cocktail

Day 1

Wait for 10-15 minutes

Water 500-750 ml Apple 1

Apple Cider
10-15 ml
Vinegar Coffee 1 tsp

Lemon Half Squeeze Half lemon in

water and put in Apple
Cider Vinegar. Enjoy this
morning cocktail

Day 2
Day 2

Wait for 10-15 minutes

Water 500-750 ml Apple 1

Apple Cider
10-15 ml
Vinegar Coffee 1 tsp

Lemon Half
Squeeze Half lemon in
water and put in Apple
Cider Vinegar. Enjoy this
morning cocktail

Day 3

Wait for 10-15 minutes

Water 500-750 ml Apple 1

Apple Cider
10-15 ml

Squeeze Half lemon in

 10-15 ml
Vinegar Coffee 1 tsp

Lemon Half
Squeeze Half lemon in
water and put in Apple
Cider Vinegar. Enjoy this
morning cocktail

Day 4

Wait for 10-15 minutes

Water 500-750 ml Apple 1

Apple Cider
10-15 ml
Vinegar Coffee 1 tsp

Lemon Half Squeeze Half lemon in

water and put in Apple
Cider Vinegar. Enjoy this
morning cocktail

Day 5

Wait for 10-15 minutes

 Water 500-750 ml Apple 1

Apple Cider
10-15 ml
Vinegar Coffee 1 tsp

Lemon Half Squeeze Half lemon in

water and put in Apple
Cider Vinegar. Enjoy this
morning cocktail

Day 6

Wait for 10-15 minutes

 ut (whenever you
Breakfast
workout)
Recipe Item Quantity Recipe

On its own Yogurt 50 ml

(unpeeled) Water 1/2 cup

Black Coffee Ice 1 cup

No Milk Flax Seeds 1 tsp

No Sugar Chia Seeds 1 tsp

Whey Protein 1 scoop

Mix all this in a blender &
make a smoothie
Banana 1

Watermelon 80-100 grams

Spinach 30-50 grams

Carrot 30-50 grams

On its own Yogurt 50 ml

(unpeeled) Water 1/2 cup

Black Coffee Ice 1 cup

No Milk Flax Seeds 1 tsp

No Sugar Chia Seeds 1 tsp

Whey Protein
Mix all this in a blender &
make a smoothie
Pomegranates 80-100 grams
 Mix all this in a blender &
make a smoothie

Grapes 80-100 grams

Carrot 30-50 grams

Cucumber 1

On its own Yogurt 50 ml

(unpeeled) Water 1/2 cup

Black Coffee Ice 1 cup

No Milk Flax Seeds 1 tsp

No Sugar Chia Seeds 1 tsp

Whey Protein
Mix all this in a blender &
make a smoothie
Banana 1

Grapes 60-80 grams

Cucumber 1

Spinach 30-50 grams

On its own Yogurt 50 ml

(unpeeled) Water 1/2 cup

Black Coffee Ice 1 cup

No Milk Flax Seeds 1 tsp

No Sugar Chia Seeds 1 tsp

Whey Protein

Mix all this in a blender &

make a smoothie
Banana 1

Watermelon 80-100 grams

Spinach 30-50 grams

Carrot 30-50 grams

On its own Yogurt 50 ml

(unpeeled) Water 1/2 cup

Black Coffee Ice 1 cup

No Milk Flax Seeds 1 tsp

No Sugar Chia Seeds 1 tsp

Whey Protein
Mix all this in a blender &
make a smoothie
Banana 1

Pomegranates 80-100 grams

Spinach 30-50 grams

 Carrot 30-50 grams

On its own Yogurt 50 ml

(unpeeled) Water 1/2 cup

Black Coffee Ice 1 cup

No Milk Flax Seeds 1 tsp

No Sugar Chia Seeds 1 tsp

Whey Protein
Mix all this in a blender &
make a smoothie
Banana 1

Watermelon 80-100 grams

Spinach 30-50 grams

Carrot 30-50 grams

 Lunch

Item Quantity Recipe

Chicken Breast 120 grams Marinated Slit Chicken

Salt, Pepper, Lemon to taste

Garlic 1

Parsley, Thyme 1
Make slits in raw chicken breast
Olive Oil 1/2 tsp and sprinkle Salt, Lemon,
Pepper, Garlic (finely chopped),
Seasoning to taste parsley, thyme, Olive Oil (1/4th
tsp). Let it marinate for couple of
Himalayan Pink Salt to taste
hours/overnight. Then grill the
chicken.
Veggies from the table
In Pan, sautee the veggies in
olive oil (1/4th tsp). And put in
Himalayan Pink salt +
Seasoning.

White rice 40 grams

Chicken Breast 120 grams Chicken Reshmi Kebab

Yogurt 2-4 tbsp

Ginger-garlic paste 1 tbsp

Lemon juice 1 tsp

Red chilly powder 1/2 tsp

Black Pepper 1/2 tsp

Coriander Leaves
Tikka/Chaat Masala (option
Marinate the Chicken + veggies
1 tbsp
in yogurt + spices mix for 2-3
hours or overnight. Grill it after
to taste
to make chicken reshmi kebabs
 Marinate the Chicken + veggies
in yogurt + spices mix for 2-3
hours or overnight. Grill it after
to make chicken reshmi kebabs
Ghee 1/2 tsp

Salt to taste

White rice 40 grams

Chicken Breast 120 grams Chicken Pasta

Brown Pasta 40 grams

Garlic 2-3 cloves

Olive Oil 1/2 tsp

In pan, put Olive Oil. Then put in

Onion 1 chopped garlic, then onion. Once
done, put in ground tomato and
Tomato 2
seasoning. In separate pan,
sautee veggies in olive oil. Once
done, mix veggies with tomato
puree and boiled pasta. Add
Chicken. Let it cook thoroughly

Black/Red Chana 80 grams Kala Chana Chaat

Tomato 1
Onion 1

Green Chilly 1 to 2

Himalayan Pink Salt to taste

Chaat Masala to taste

Lemon Juice 1 tbsp Soak Red Chana over night and

the boil it the next day. Drain the
water and add in finely chopped
onion, tomato, green chilly and
the seasoning.

White rice 40 grams

Chicken Breast 120 grams Chicken Kaali Miri

Yogurt 2-4 tbsp

Ginger-garlic paste 1 tbsp

Lemon juice 1 tsp

Black Pepper 1/2 tsp

Kasuri Methi leaves (optoi
Tikka/Chaat Masala (option
Ghee
Marinate the Chicken + veggies
1 tsp
in yogurt + spices mix for 2-3
hours or overnight. Grill it after
to taste
to make chicken tikka
1/2 tsp

Wheat Flour 40 grams

Chicken Breast 120 grams Chicken Fajita

Himalayan Pink Salt to taste

Fajita Spice Mix to taste

Ghee 1/2 tsp

Take pan on high flame, put 1/4

tsp ghee. Then put in onion - till
Onion 1 almost charred. Then put in
sliced Tomato & Peppers. Let
Tomato 1 them grill on high flame. In
separate pan, take 1/4 tsp ghee
and grill the veggies. Combine
the two and put in fajita spice
mix + Salt. Separately grill the
Chicken and have it along with
the veggie fajita

Wheat flour 40 grams

 Afternoon Evening

Item Quantity Item Quantity

Almond 6 to 10 Whey Protein 1 scoop

Cashew Nut 4 to 5 Water 1/2 cup

Walnut Halves 3 to 5 Ice (optional) 1/2 cup

After half an hour

Green Tea 1 Cup

(instead of tea, preferebaly)

Almond 6 to 10 Whey Protein 1 scoop

Cashew Nut 4 to 5 Water 1/2 cup

Walnut Halves 3 to 5 Ice (optional) 1/2 cup

After half an hour

Green Tea 1 Cup

(instead of tea, preferebaly)

Almond 6 to 10 Whey Protein 1 scoop

Cashew Nut 4 to 5 Water 1/2 cup

Walnut Halves 3 to 5 Ice (optional) 1/2 cup

After half an hour

Green Tea 1 Cup

(instead of tea, preferebaly)

Almond 6 to 10 Whey Protein 1 scoop

Cashew Nut 4 to 5 Water 1/2 cup

Walnut Halves 3 to 5 Ice (optional) 1/2 cup

After half an hour

Green Tea 1 Cup

(instead of tea, preferebaly)

Almond 6 to 10 Whey Protein 1 scoop

Cashew Nut 4 to 5 Water 1/2 cup

Walnut Halves 3 to 5 Ice (optional) 1/2 cup

After half an hour

Green Tea 1 Cup

(instead of tea, preferebaly)

Almond 6 to 10 Whey Protein 1 scoop

Cashew Nut 4 to 5 Water 1/2 cup

Walnut Halves 3 to 5 Ice (optional) 1/2 cup

After half an hour

Green Tea 1 Cup

(instead of tea, preferebaly)

Evening Dinner

Recipe Item Quantity

Egg Whites 3

Whole Egg 2

Turmeric powder 1/4 tsp

Red Chilly Powder 1 tsp

Have a plain whey protein shake Kitchen King Powder 1/4 tsp

Pav Bhaji Masala 1/2 tsp

Tomato 1

Carrot 40 grams

Capsicum 40 grams

Onion 1

Garlic 2-3 cloves

Have a side salad of choice

Low Fat Paneer 135 grams

Ghee 1/2 tsp

Cumin Seeds 1/2 tsp

Red Chilly Powder 1 tsp

Have a plain whey protein shake Turmeric Powder 1/4 tsp

Tomatoes 1 to 2
 Have a side salad of choice

Low Fat Paneer 135 grams

Soy Sauce 3-4 tbsp

Olive Oil 1/2 tsp

Rice Vinegar (optional) 1 tbsp

Have a plain whey protein shake Garlic - finely chopped 3-5 cloves

Grated Ginger 1 tsp

Red Chilly powder 1/2 tsp

Almond Flour 1/2 tsp

Himalayan Pink Salt to taste

Have a side salad of choice

Egg Whites 3

Whole Egg 2
 Dry/Whole spices to taste

Ginger-Garlic Paste 1 tsp

Have a plain whey protein shake Onion 1

Tomatoes 1

Olive oil 1/2 tsp

Green Chilly (optional) 1 to 2

Himalayan Pink Salt to taste

Red Chilly Powder, Garam to taste
Masala, Chicken Masala,
Coriander Powder, Turmeric
Powder

Have a side salad of choice

Low Fat Paneer 135 grams

Peri peri powder to taste

Garlic 1 to 2 cloves

Ghee 1/2 tsp

Have a plain whey protein shake Himalayan Pink Salt to taste

Have a side salad of choice

 Egg Whites 3

Whole Egg 2

Turmeric powder 1/4 tsp

Red Chilly Powder 1 tsp

Have a plain whey protein shake Kitchen King Powder 1/4 tsp

Pav Bhaji Masala 1/2 tsp

Tomato 1

Carrot 40 grams

Capsicum 40 grams

Onion 1

Garlic 2-3 cloves

Have a side salad of choice

Dinner General

Recipe

Masala Egg Bhurji 2 to 3 litres of water (apart from that you drink at the gym)

2 Cups of Green Tea throughout the day

If you can't have 500-750 ml of water on the first day, start with 1 glass of wa

The weights mentioned are to be measured when raw/uncooked

If you don't have ghee, use Olive Oil

You can alter the seasoning as per your taste

Make Omlette/Burji with 1/2 tsp

ghee

Paneer In Tomato Gravy 2 to 3 litres of water (apart from that you drink at the gym)

2 Cups of Green Tea throughout the day

If you can't have 500-750 ml of water on the first day, start with 1 glass of wa

The weights mentioned are to be measured when raw/uncooked

If you don't have ghee, use Olive Oil

In pan, sautee cumin seeds. Then You can alter the seasoning as per your taste
put in ground tomatoes - let it
cook. Then put in spices. Then put
in the veggies and let it cook. Then
put in paneer and cook for 15+
minutes.
 put in ground tomatoes - let it
cook. Then put in spices. Then put
in the veggies and let it cook. Then
put in paneer and cook for 15+
minutes.

Teriyaki Paneer Stir Fry 2 to 3 litres of water (apart from that you drink at the gym)

2 Cups of Green Tea throughout the day

If you can't have 500-750 ml of water on the first day, start with 1 glass of wa

The weights mentioned are to be measured when raw/uncooked

Cut the paneer in 1/2 inch thick
slices and place it in between paper If you don't have ghee, use Olive Oil
towels and put some wieght on top
- to let it settle for 10 minutes. You can alter the seasoning as per your taste
Brush the saucepan with half the
oil, and fry the paneer until golden
brown. Add 1 tbsp of Soy Sauce
and stir well. In a separate pan, add
the remaining oil, sautee the
veggies. Add the paneer, seasoning
and the remaining soy sauce and
almond flour and stir well and let it
cook

Egg Curry 2 to 3 litres of water (apart from that you drink at the gym)

2 Cups of Green Tea throughout the day

 If you can't have 500-750 ml of water on the first day, start with 1 glass of wa

The weights mentioned are to be measured when raw/uncooked

If you don't have ghee, use Olive Oil

Boil the eggs. Then sautee them in
1/4th tsp olive oil. You can alter the seasoning as per your taste

In separate pan, sautee dry/whole

spices, onion, ginger-garlic paste
and finely chopped green chilly.
Add in tomato puree and the rest
of the spices and let it cook. Add
water and eggs after a while and
let it cook until the curry thickens

Peri Peri Paneer 2 to 3 litres of water (apart from that you drink at the gym)

2 Cups of Green Tea throughout the day

If you can't have 500-750 ml of water on the first day, start with 1 glass of wa

The weights mentioned are to be measured when raw/uncooked

If you don't have ghee, use Olive Oil

You can alter the seasoning as per your taste

Sautee garlic in ghee, then put in
the veggies and let it cook. Put in
the peri peri seasoning. And then
put in the paneer and let it grill for
a bit.
 Masala Egg Bhurji 2 to 3 litres of water (apart from that you drink at the gym)

2 Cups of Green Tea throughout the day

If you can't have 500-750 ml of water on the first day, start with 1 glass of wa

The weights mentioned are to be measured when raw/uncooked

If you don't have ghee, use Olive Oil

You can alter the seasoning as per your taste

Make Omlette/Burji with 1/2 tsp

ghee
rink at the gym)

he first day, start with 1 glass of water and then gradually increase that over time

when raw/uncooked

rink at the gym)

he first day, start with 1 glass of water and then gradually increase that over time

when raw/uncooked
rink at the gym)

he first day, start with 1 glass of water and then gradually increase that over time

when raw/uncooked

rink at the gym)

he first day, start with 1 glass of water and then gradually increase that over time

when raw/uncooked

rink at the gym)

he first day, start with 1 glass of water and then gradually increase that over time

when raw/uncooked
rink at the gym)

he first day, start with 1 glass of water and then gradually increase that over time

when raw/uncooked
 Week 1 & 2
Exercise Set
Back Barbell Squat 3
Lunges (no weight) 3
Seated leg curl 3
Leg Extension 3
Box Step ups with no weight in hand 3
Day 1 Standing Calf Raise 3

Push ups (on knees is also ok) 1

Bench Press with Barbell 3
Incline Press with Barbell 3
Chest Fly with DB 3
Rear Delt DB 3
Day 2 Push ups (on knees is okay) 3

Deadlift BB 3
Lat pull down 3
Bent over Row with DB (both hands) 3
Seated Row Machine 3
Shrugs with DB 3
Day 3

Overhead Press with DB 3

DB Arnold Press 3
DB Lateral Raises 3
DB Front Raises 3
Day 4 Barbell Upright Rows 3

Barbell Bicep Curls 3

DB Bicep Single Hand Curls 3
DB Hammer Curls 3
DB Kickbacks 3
DB Skull Crushers 3
Day 5
Day 5 Diamond Push ups (do on knees If tough) 3

Jumping Jacks 3
Mountain climbers 3
Plank hold 3
Body weight squat 3
* repeat above circuit 3 times
Day 6 * followed by cardio and abs routine
 Week 1 & 2
Reps Rest
12 60 seconds
12 each leg 60 seconds
12 60 seconds
12 60 seconds
12 60 seconds
20 60 seconds

6 to 10 60 seconds
12 60 seconds
12 60 seconds
12 60 seconds
12 60 seconds
10 to 15 60 seconds

12 60 seconds
12 60 seconds
12 60 seconds
12 60 seconds
20 60 seconds

10 to 15 60 seconds
12 60 seconds
15 60 seconds
12 60 seconds
12 60 seconds

12 60 seconds
12 60 seconds
12 60 seconds
12 60 seconds
12 60 seconds
 10 to 15 60 seconds

50
12 each leg
10 to 20 seconds
15
Note
https://www.youtube.com/watch?v=1oed-UmAxFs
https://www.youtube.com/watch?v=wrwwXE_x-pQ
https://www.youtube.com/watch?v=ELOCsoDSmrg
https://www.youtube.com/watch?v=YyvSfVjQeL0
https://www.youtube.com/watch?v=4SNyqo7rEZ4
https://www.youtube.com/watch?v=7ti1VEuyyBQ
Kindly send me video of you doing squats, ab routine post workout

*Do warm up of 10 reps push ups

https://www.youtube.com/watch?v=QENKPHhQVi4
https://www.youtube.com/watch?v=kDhyOrL_1io
https://www.youtube.com/watch?v=vQsQAiE0NQo
Kindly send me video of you doing Bench Press, Push ups

https://www.youtube.com/watch?v=r4MzxtBKyNE
https://www.youtube.com/watch?v=CAwf7n6Luuc
https://www.youtube.com/watch?v=6TSP1TRMUzs&t=9s
https://www.youtube.com/watch?v=oyQAKfv59ww&t=318s
https://www.youtube.com/watch?v=cJRVVxmytaM&t=12s
Cardio/abs post workout

https://www.youtube.com/watch?v=bUj5ty1ZsZE
https://www.youtube.com/watch?v=3ml7BH7mNwQ&t=11s
https://www.youtube.com/watch?v=3VcKaXpzqRo&t=33s
* can do cardio/abs post workout
https://www.youtube.com/watch?v=-t7fuZ0KhDA&t=51s
https://www.youtube.com/watch?v=amCU-ziHITM

https://www.youtube.com/watch?v=QZEqB6wUPxQ
https://www.youtube.com/watch?v=sAq_ocpRh_I
https://www.youtube.com/watch?v=zC3nLlEvin4
https://www.youtube.com/watch?v=6SS6K3lAwZ8
https://www.youtube.com/watch?v=ir5PsbniVSc
https://www.youtube.com/watch?v=J0DnG1_S92I

https://www.youtube.com/watch?v=iSSAk4XCsRA
https://www.youtube.com/watch?v=cnyTQDSE884
https://www.youtube.com/watch?v=pSHjTRCQxIw
https://www.youtube.com/watch?v=LyidZ42Iy9Q
 Sr No. Exercise Sets Reps Rest Note 1 Note 2
1 Knee Crunches 3 10 to 15 https://www.youtube.com/watch?v=FcjwuLMdGyM
2 Alternate Knee Crunches 3 10 to 15 https://www.youtube.com/watch?v=MYGOT7YIjk8
3 Lying Leg Raise 3 10 to 15 Do it as a circuit. Rest 30 seconds between https://www.youtube.com/watch?v=Zr-PtqcpeWM(Do both feet together if single leg is eas
Circuit 1 4 Lying Flutter Kicks 3 10 to 15 each exercise. Complete one exercise one https://www.youtube.com/watch?v=eEG9uXjx4vQ
5 Cycling Cross Crunches 3 10 to 15 after the other. After finishing 1 round, rest 60 https://www.youtube.com/watch?v=k4Q3VjXUc78
6 Heel Touches 3 10 to 15 seconds, and start over again.
https://www.youtube.com/watch?v=RW25fbkQxVQ
7 Lying Oblique Crunch 3 10 each side Breath out while crunching
8 Side Plank Raises 3 10 each side Breath out while crunching

Sr No. Exercise Sets Reps Rest Note 1 Note 2

1 Lying Leg Raise 3 10 Breath out while crunching
2 Lying Flutter Kick 3 10 Do it as a circuit. Rest 30 seconds between Breath out when each leg comes up
Circuit 2 Lie down on the floor. Bend you knees. Keep your arms across your chest.
3 Cycling Cross Crunch 3 10 each exercise. Complete one exercise one Now crunch your right elbow to your left knee. Get back on the floor. Then
after the other. After finishing 1 round, rest 60
4 Side Plank Raise 3 10 crunch
Lie
Breath your
on the
out lefteach
floor.
for elbow
Bend to your
your
crunch right
knees. Liftknee
your feet off the floor and crunch your
seconds, and start over again.
knees towards your chest while lifting your lower back off the floor. Know
5 Lying Reverse Crunch 3 15
slowly lower your back onto the floor. Keep this as slow as possible. You
should feel each of your vertebrae get down on the floor one after the other

You should be doing 1 of the ab circuits given over and top of your regular workout every alternate day - making it 2-3 times a week.

Sr No. Exercise Sets Reps Rest Note 1 Note

1 Floor Around the World 3 5 to 8 each side https://www.youtube.com/watch?v=Unow0pcbowc
2 Lying Leg Raise 3 10 Do it as a circuit. Rest 30 seconds between https://www.youtube.com/watch?v=6gAqA0cYFnU
Circuit 3 each exercise. Complete one exercise one
3 Floor Knee Raise 3 10 after the other. After finishing 1 round, rest 60
4 Bench Jack Knives 3 10 seconds, and start over again. https://www.youtube.com/watch?v=ncRXZiMjoEY
5 Bench Jack Knives - Flutter Kicks 3 10 https://www.youtube.com/watch?v=NWIrQODqVQc