🦍 pura dekh lo ya . Kahi jana ki zarurat ni padegi .

Diet workout and

tips .

Tips 👇

👍🏻
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 .

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3 - digestion ma dikat aari ha toh subha uth kar 2 glass garam pani piyo

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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

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 👇
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 @Rathoreontrena

*peanut butter-50gra
Calories-270
Protein-15gram
Carbs - 13gram
Fats - 20gram

__________*__________*___________*________
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. @Rathoreontrena
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
____*________*_________*__________*____*

Snack - tofu and chickpeas

Calories - 180
Protein - 15 gram @Rathoreontrena
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 @Rathoreontrena

Curd-150gram
Calories-60
Protein -6gram
Carbs -7gram
Fats -1gram

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