Scribd
Upload
593 views3 pages

Fitness Book

Uploaded by

Himanshu
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
593 views3 pages

Fitness Book

Uploaded by

Himanshu
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
You are on page 1/ 3

PROJECT - FITNESS 18/9/2024

Protein Requirement Factor (1.6gm/Kg) 2 gm/Kg


Body Weight 75 kg
Protein Requirement 150 gm
No of Meals per Day 5 No's
Protein Requirement Per Meal 30 gm

S.no Suppliments Dosage


1 Whey Protein 20 gm
2 Creatine 5 gm
3 BCAA 5 gm
4 Multi-Vitamin 1 No's
5 Omega-3 1 No's

Protein Quantity (per


Protein Source
S.no 100gm) Cost
1 Paneer 18 gm
2 Chichpeas (Kabuli chana) 19 gm
3 Kala Chana 20 gm
4 Rajma 25 gm
5 Chicken Breast 30 gm
6 Chicken Thigh 25 gm
7 Chicken Tikka 0 gm
8 Whole Egg 6 gm
9 Egg White 3.6 gm
10 Protein Bar per Pack 10 gm
11 Sattu (Roasted chana) 20 gm
12 Yogurt 10 gm
13 Besan (chana) - Better 22 gm
14 Soya Chunk 36 gm
15 Oats 11 gm
16 Peanut Butter 21 gm
17 Peanuts 26 gm
18 gm
19 gm
302.6
WORKOUT PROGRAM 18/9/2024

Program-1 Program-2 Program-3 Program-4 Program-5


Day 1 Chest/Tri Chest Pullups A A A B
Day 2 Back/ Bic Back Pushups B Chest Back
Day 3 Leg/ DL Leg Shldr/ Leg B Shoulder Biceps
WEEK

Day 4 Chest/Tri Shoulders Pullups A Triceps Legs


Day 5 Back/ Bic Biceps Pushups B A Legs
Day 6 Leg/ DL Triceps Shldr/ Leg
Day 7 B

Ckest Sets Reps Volume


Bench Press 3 10 30
Inclined Bench Press 3 10 30
Flys 3 12 36
TOTAL 9 32 96

Shoulder Sets Reps Volume


Overhead Press 4 10 40
Side Lateral Delts 3 10 30
Rear Dealts 2 10 20
Front Delts 2 10 20
TOTAL 11 40 110

Triceps Sets Reps Volume


Skull Crusher 3 10 30
Triceps Extension 3 10 30
6 20 60

Legs Sets Reps Volume


Squat 4 10 40
Dead Lifts 4 8 32
TOTAL 8 18 72

Back Sets Reps Volume


Pulls Ups 3 10 30
Barbell Rows 3 10 30
TOTAL 6 20 60

Biceps Sets Reps Volume


Chinups 3 10 30
Barbell Curls 3 10 30
Dumbell Curls 3 10 30
TOTAL 9 30 90
DIET PROGRAM 18/9/2024

After-9.5 Protein/100 gm
1 Whole Eggs (4 Eggs) 24 gm
Besan Chilla 22 gm
Sattu + Soya Chunk Shake 20 gm
7:30 Morning Yogurt 10 gm
Peanut Butter 21 gm
Oats 11 gm

After-3.5
2 11:00 Mid Meal Protein Shake 20 gm

After-2.5
3 Yogurt 10 gm
Paneer 18 gm
1:30 Lunch Besan Chilla 22 gm
Kala Chana 20 gm

After-3
4 4:30 Mid Meal Protein Shake 20 gm

After-3
5 Chicken Breast 30 gm
Chicken Leg 25 gm
7:30 Dinner Chicken Tikka gm
Eggs 24 gm

After-2.5
6 10 Mid Meal Protein Shake 20 gm

You might also like

pFad - Phonifier reborn

Pfad - The Proxy pFad of © 2024 Garber Painting. All rights reserved.

Note: This service is not intended for secure transactions such as banking, social media, email, or purchasing. Use at your own risk. We assume no liability whatsoever for broken pages.


Alternative Proxies:

Alternative Proxy

pFad Proxy

pFad v3 Proxy

pFad v4 Proxy