1 DAY FREE TRIAL

Meal Plan

BREAKFAST

    • Pumpkin spice oatmeal (Pumpkin seeds, 1 tbs flax-seed, cinnamon, walnuts and sliced apples)
    • 50 ml Yogurt
    • Scrambled eggs with tomato sauce (3:1 egg white to whole egg ratio)

SNACK

    • Salad of your choice with 50 gm chicken with 1 banana

LUNCH

    • 100 gm Grilled chicken
    • Tomatoes
    • Onions
    • 50 gm boiled potato
    • 1 tbs olive oil

POST WORKOUT/DINNER (7-10 Pm):

    • Grilled chicken 200 gm
    • Sauce
    • Red beans/baked sweet potato
    • Tomato and Cucumber

SNACK

    • Fruit of your choice

Note:

    • Take 1 tbs of Organic apple cider vinegar/lemon juice in 1 glass of water every morning
    • You can take 1 scoop of whey protein in breakfast
    • Take 12 glass of water atleast (everyday), take a sip at the end of your meal. And after 1 hour you can drink as much as you want
    • 10 minutes of walk after every meal

Exercise Plan

Day 1 Morning Fasted Cardio

  • Sprints (Make sure the speed is high and sprint as fast as you can)

  • Rest for 40 seconds between sets

  • Sets 0/20  (all sets of 20 seconds)

Chest PM

    • Inclined DB press
    • Increase weight every set

    Sets 0/4     14  12  12  10

Play
    • Super sets
    • Standing dumbbell fly’s

    Sets 0/4     AM-RAP     AM-RAP    AM-RAP    AM-RAP

Play
    •   T-bar chest press

    Sets 0/3     15  12  12

Play
    • Supersets
    •  Pushups

    Sets 0/3      AM-RAP    AM-RAP    AM-RAP

Play

Back PM

    • Wide grip pullups

    Sets 0/5     15 12 12 10 10

Play
    • T-bar row

    Sets 0/4     12 12 10 10

Play
    • Deadlifts

    Sets 0/4     10 10 10 10

Play

Shoulders & Traps

    • Dumbbell shoulder press

    Sets 0/4     14 12 10 10

Play
    • Super sets
    • Front plate rays

    Sets 0/4    AMRAP AMRAP AMRAP AMRAP

Play
    •   Seated lateral raises
    • Keep back up

    Sets 0/4     16 14 14 12

Play