WE'RE HERE TO GET

YOU IN SHAPE

EXECISE AND
DIET THE
RIGHT WAY
WITH ME

VARUN'S
BASIC
WORKOUT
PLAN
VARUN'S VEGETARIAN GUIDE
QUARANTINE FULL BODY WORKOUT

Start full body joint rotations and jogging on the spot lightly for 2
min.

Rep count - 15-20 sets 2X (all exercises)

1) Squats
2) Lunges
3) Pushups
4) Pull ups (If possible)
5) Crunches
6) Leg raises

Cool down
Stretch all the muscles worked on and lie on the floor for 2
mins with your eyes closed
DIET GUIDELINES FOR A SIX PACK
(These guidelines are only for someone who wants to get
lean and are not for bulking )

No Sugar

No Milk

No Bread

No food three hours before sleeping

Max 1-2 Chappatis

Protein intake should be 2X your body weight in kgs

Have 6-8 small meals a day 

Complete transformation programs offered!

BASIC GUIDELINES TO FOLLOW
Create a calorie surplus

Start with 150 calories a day, gradually moving upto 500

Only 10-15 mins cardio in a day

Eat more of complex carbs and keep a moderate intake of fats

and proteins

Supplement well

Focus on compound movements

Within a month you should reach a calorie surplus of 500 per

day

Transformation programs offered!

BASIC SUPPLEMENTATION GUIDE

PLANT PROTEIN POWDER

2 Scoops a Day - Post- workout and Morning Snack

VITAMIN B12

FURTHER GUIDANCE PROVIDED IN THE PAID PLANS

BEST VEG SOURCES OF PROTEIN
FOR INDIANS
Chole

Chana

Sprouts

Green peas

Dal

Soyabean

Almonds and Peanuts

Rajma
TRANSFORMATIONS
TRANSFORMATIONS
 TRANSFORMATIONS

BEFORE AFTER
TRANSFORMATIONS

BEFORE

AFTER
 RESULTS

BEFORE AFTER
WE OFFER PERSONALIZED PLANS

FAT LOSS TRANSFORMATION PROGRAMME

Rs.2000 for 3 months (New workout routine each month)

WEIGHT GAIN TRANSFORMATION PROGRAMME

Rs.2000 for 3 months (New workout routine each month)
 THANK YOU!
GET FIT THE RIGHT WAY

Varun.talwalkar8@gmail.com

varuntalwalkar