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" Get Fit with Imran Bajaj "

Build muscle and Lose fat

This topic contains 7 replies, has 1 voice, and was last updated by   1 year, 11 months ago.

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  • 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


    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


    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


    Jaz

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


    Jaz

    Thank you sir. You are the best

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