[#6499 Jaz]

Hello sir. I’m 23, 6’1″, 82kg, arms 14.5″.
Sir almost 2 years pehle mera weight 65 kg tha. Lekin 1 saal me maine apna weight 97kg kr liya. Ghar par reh kar aur chicken fast food lekar. Main pehle toh khush tha ke ab bulky ho gya hoon lekin jab maine ground me jaana start kiya toh bilkul bhi stamina nahi tha aur pet bhi badh gya tha.
Toh main last 6 months se gym jaa raha hoon. Aur saath me football, bedminton bhi khelta hoon. Maine 15 kg weight lose kiya. Pet bhi kam hua lekin 1 inch arms bhi kam ho gye.
Mere friend ne bataya ki tumne protein kam liya hoya aur overtraining ki hogi. Ab maine dobara diet and workout choose kiya hai. Please aap dekh kar bataye ki main theek kr raha hoon ya nahi.
Workout – 1 muscle per day, 5 days a week, 5-6 exercises, 4 sets, 8-12 reps.
Diet –
Wake up – half scoop whey and 1 banana.
Post workout – 1 scoop whey + 1 banana.
Breakfast – 4 egg whites, 1 cup oats, 1 scoop peanut butter, 1 glass milk.
Lunch – 4 whole eggs , boiled daal ( 25g moong, 25g moth, 25g – kidneybeans)
Evening – 1 cup rice with same boiled daal and 100g paneer.
Dinner – 2 roti, daal/sabji + 100g paneer/chicken.
Before sleep 1 glass milk.

Iske saath main koshish krta hoon salad khaane ki. 3 ltr paani, aur 500mg green tea extract lena start kiya hai.
Yeh sab krte huye 1 week hi huya hai sir.
Please aap mere goal ke hisaab se yeh dekh kar suggestion de. Maine aaj subah se aapka poora fb page search kr liya. Bahut kush seekhne ko mila. Main gym ke saath running or yoga or cycling kujh bhi kr skta hoon agar aap suggest kre. Lekin mujhe yeh nahi pta week me kitna kru. Kahi overtraining nah ho jaye.
Sir please thora sa time de. Aur reply kre. Aap bahut achha kaam kr rhe hai. Aur maine already apka page apne friends se share kr diya hai

[#6503 Imran Bajaj]

Hi Jaz,

Please find below the workout program:

Mon: Chest & Upper Abs

Warm up
Cable row to neck 3×12
Triceps push down 3×12

Bench press 3×12,10,8
Incline Bench press 3×12,10,8
Decline cable flys 3×12
Parallel bar dips 3×15 or push ups 50 reps without break
Crunches 3×25
Stretches

Tues:Back & Lower Abs

Warm up
Planks 3x1min
Pelvic Bridging 3x2min

Pull ups 3×10
Front lat pull down 3×12,10,8
Seated rowing 3×12,10,8
D/b rowing 3×12,10,8
Deadlifts 3×12,10,8
Shruggs 3×12,10,8
Leg raises 3×25
Stretches

Wed: walk for 30 mins & rest

Thurs: Shoulder,Arms & Obliques

Warm up
Scapula push ups 3×15
Hindu push ups 3×15

Overhead press 3×12,10,8
d/b lateral raise 3×12
Bent over d/b lateral raise 3×12
d/b shoulder press 3×20

Close grip bench press 3×12,10,8 superset with barbell curl 3×12,10,8
Triceps overhead extension 3×12,10,8 superset with d/b hammer curl 3×12,10,8
Triceps Push down 3×12,10,8 superset with reverse curl 3×12,10,8
Wrist curl 3×20
d/b side bends 3×25 each side
Stretches

Fri: walk for 30 mins and rest

Sat: Legs and upper abs
Warm up
Single leg deadlifts 3×12 each side
Pelvic bridging 3×20

Squats 3×12,10,8
Lunges 3×12,10,8
Stiff legged deadlifts 3×12,10,8
Ham curl 3×12,10,8
Calf raises 3×12,10,8
Crunches 3×25
Stretches

Sun:Rest

[#6504 Imran Bajaj]

Hi Jaz,

Diet –
Wake up – half scoop whey and 1 banana.
Post workout – 1 scoop whey + 1 banana.
Breakfast – 4 egg whites, 1 cup oats, 1 scoop peanut butter, 1 glass milk.
Lunch – 4 whole eggs , boiled daal ( 25g moong, 25g moth, 25g – kidneybeans)
Evening – 1 cup rice with same boiled daal and 100g paneer.
Dinner – 2 roti, daal/sabji + 100g paneer/chicken.
Before sleep 1 glass milk.

As far as your diet is concerned, I have done some changes below:

Diet – 4 hours gap between every meal
Wake up – 2 whole wheat bread + 2 tbsp peanut butter
Post workout – 1 scoop whey with water
Breakfast – 3 whole eggs + 1 whole wheat bread/1 paneer parantha
Lunch – 1 roti + a big bowl of dal/rajma/chana/3 whole eggs/paneer
Evening –half scoop whey with water + 5 almonds
Dinner – Chicken/chole/paneer salad

[#6505 Jaz]

Thank you so much sir. And what about my diet?

[#6506 Jaz]

Thank you sir. You are the best

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