Diet Plan And Workout Schedule

 

DOWNLOAD PDF FILE  DIET PLAN AND WORKOUT SCHEDULE FOR GAIN CYCLE

Diet Plan And Workout Schedule ? LET ME INTRODUCE YOU TO THE MOST INTERESTING FACT IN BODYBUILDING THAT “its all about calories” IF YOU INTAKE MORE CALORIES THAN YOU BURN, IT WILL LEADS YOU TO THE WEIGHT GAIN AND IF YOU BURN MORE CALORIES THAN YOU INTAKE, THIS WILL  LEADS YOU TO THE WEIGHT LOSS.

IN BODYBUILDING, MAINTAINING YOUR DIET IS REALLY A BIG ISSUE. IT IS REALLY TOUGH TO KNOW HOW MUCH CALORIES YOU SHOULD INTAKE, AND HOW MUCH YOU SHOULD BURN. BECAUSE A SINGLE  gram OF CARB, FAT AND PROTEIN CAN  AFFECT YOUR MUSCLES.

DON’T WORRY WE HAVE SOMETHING FOR YOU WHICH WILL DEFINITELY HELP YOU TO OVERCOME THIS PROBLEM.

FOLLOW THE DIET PLAN ACCORDING TO YOUR  BODY WEIGHT AND HEIGTH.

 

NOTE – THIS Diet Plan And Workout Schedule IS ONLY FOR THOSE WHO WANT TO GAIN.

  DIET CHART FOR HEIGHT BETWEEN 5’6” – 5’10” AND BODY WEIGHT BETWEEN 55KG – 70KG
    TIME          DIETproteinfatcarbcalories
7:00-8:00 AM 60 gm Sprouts ( grams + soyabean + peanuts )1314.415.3230
10:00-11:00 AM4 Brown bread + peanut butter + 250 ml milk + whey protein5821.5104.3730
2:00 – 3:00 PM3 chapati + 1 bowl dal + seasonal vegetable +100gm  curd + salad.35 (apprx)18 (apprx)120 (apprx)1000
5:00 – 6:00 PM (3 pieces)Banana shake + 1 scoop peanut butter12.71478460
8:00 – 9:00 PM100gm Rice + seasonal vegetable + salad15 (apprx)7 (apprx)55 (apprx)250
Bed time250 ml Toned milk11310115
Preworkout3 boiled eggs18333.3225
After workoutWhey protein with water251.1530

 

 

NOTE – THIS DIET CHART IS ONLY FOR THOSE WHO WANTS TO GAIN.

       DIET CHART FOR HEIGHT BETWEEN 5’10” – 6’3” AND BODY WEIGHT BETWEEN 70KG – 85KG
    TIME          DIETproteinfatcarbcalories
7:00-8:00 AM 80 gm Sprouts ( grams + soyabean + peanuts )181718310
10:00-11:00 AM6 Brown bread + peanut butter + 300 ml milk + whey protein64.724135900
2:00 – 3:00 PM4 chapati + 1 bowl dal + seasonal vegetable +100gm  curd + salad.39 (apprx)19 (apprx)142 (apprx)1106
5:00 – 6:00 PM (4 pieces)Banana shake + 1 scoop peanut butter12.715.878.3550
8:00 – 9:00 PM100gm Rice + seasonal vegetable + salad15 (apprx)7 (apprx)55 (apprx)250
Bed time250 ml Toned milk + ½ scoop whey protein234.212.5131
Preworkout3 boiled eggs18333.3225
After workoutWhey protein with water251.1530

 

IF YOU ARE A BEGINNER OR ADVANCE FITNESS ENTHUSIAST, THIS DIET WILL BE PERFECT FOR YOU

 

 

BUT THIS DIET PLANS ARE USELESS IF YOU DON’T FOLLOW  A  WELL PLANNED  WORKOUT SCHEDULE, SO ALL YOU NEED TO DO IS FOLLOW THE SCHEDULE GIVEN BELOW;

WORKOUT SCHEDULE

DAYS WORKOUT PROGRAM
MONDAYLEGS
TUESDAYCHEST + ABS
WEDNESDAYARMS (BICEPS+TRICEPS+FOREARMS)
THURSDAYSHOULDER + UPPER CHEST
FRIDAYBACK + ABS
SATURDAYARMS (BICEPS+TRICEPS+FOREARMS)

 

 

 

LEG WORKOUT PROGRAM

 

SQUATS

 

SETS 4 ; REPS 12,10,8,6.

 

LEG PRESS

 

SETS 4 ; REPS 12,10,8,6.

 

LUNGEES

 

SETS 4 ; REPS 12,10,8,6.

 

LYING LEG CURLS

 

SETS 4 ; REPS 12,10,8,6.

 

LEG EXTENSION

 

SETS 4 ; REPS 12,10,8,6.

 

CHEST WORKOUT PROGRAM 

 

BENCH PRESS

 

SETS 4 ; REPS 12,10,8,6.

 

DUMBELL PRESS

 

SETS 4 ; REPS 12,10,8,6.

 

INCLINE BENCH PRESS

 

SETS 4 ; REPS 12,10,8,6.

 

DECLINE BENCH PRESS

 

SETS 4 ; REPS 12,10,8,6.

 

DIPS

 

SETS 3 ; REPS 15,12,10,8.

PUSH UPS 

100 REPETITIONS

 

ARMS WORKOUT PROGRAM

 

BARBELL CURL

 

SETS 4 ; REPS 12,10,8,6.

 

INCLINE DUMBELL CURL

 

SETS 4 ; REPS 12,10,8,6.

 

CONCENTRATION CURL

 

SETS 4 ; REPS 12,10,8,6.

 

OVERHEAD PRESS

 

SETS 4 ; REPS 12,10,8,6.

 

CABLE PUSHDOWN

 

SETS 4 ; REPS 12,10,8,6.

HAMMER CURL 

SETS 4 ; REPS 12,10,8,6

WEIGHTED PARALLEL -BAR DIP 

SETS 4 ; REPS 12,10,8,6

 

 

SHOULDER + UPPER CHEST WORKOUT PROGRAM

 

BARBELL SHOULDER PRESS

 

SETS 4 ; REPS 12,10,8,6.

 

SEATED DUMBBELL PRESS

 

SETS 4 ; REPS 12,10,8,6.

 

DUMBBELL LATERAL RAISE

 

SETS 4 ; REPS 12,10,8,6.

 

INCLINE BENCH PRESS

 

SETS 4 ; REPS 12,10,8,6.

 

INCLINE DUMBBELL PRESS

 

SETS 4 ; REPS 12,10,8,6.

BENT-OVER DUMBBELL LATERAL RAISE 

SETS 4 ; REPS 12,10,8,6.

FRONT DUMBELL RAISE 

SETS 4 ; REPS 12,10,8,6.

 

 

BACK WORKOUT PROGRAM

 

DEADLIFT

 

SETS 4 ; REPS 12,10,8,6.

 

BENT OVER BARBELL ROW

 

SETS 4 ; REPS 12,10,8,6.

 

SEATED CABLE ROW

 

SETS 4 ; REPS 12,10,8,6.

 

ONE-ARM DUMBBELL ROW

 

SETS 4 ; REPS 12,10,8,6.

 

CLOSE GRIP LAT PULL DOWN

 

SETS 4 ; REPS 12,10,8,6.

PULL UPS 

SETS 4 ; REPS 20,16,14,12.

DO  ABS  AND  CARDIO  ANY TWO DAYS.

 

Thanks for reading this post,  i hope you got the right ” Diet Plan And Workout Schedule ” drop your  comment below or mail us at  fittabhi@gmail.com  if I missed something so that I can correct my mistakes in next  post. calorie intake for bodybuilding

 www.fitAbhishek.com

 

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8 thoughts on “Diet Plan And Workout Schedule”

  1. Bro what about me ? My height is 6’5″ and weight is 92kgs. There isn’t anything compatible plan for my body language ?

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