🔴 നിങ്ങൾ muscle gain/ weight gain ചെയ്യാൻ ആഗ്രഹിക്കുന്ന ഒരാൾ ആണെങ്കിൽ, ഈ വീഡിയോ സ്കിപ് ചെയ്യാതെ മുഴുവൻ കാണാനായിട്ട് ശ്രമിക്കുക. നിങ്ങളുടെ എല്ലാ സംശയങ്ങൾക്കുമുള്ള ഉത്തരങ്ങൾ ഈ വീഡിയോയിൽ ഞാൻ ഉൾപ്പെടുത്തിയിട്ടുണ്ട്. Sample Diet Plan and Workout Program ഉം താഴെ കൊടുത്തിട്ടുണ്ട്.
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• Home Made Mass Gainer ...
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1️⃣ BREAKFAST
70 gram oats / 4 slices bread / 200 gram rice / 250 gram Sweet Potato (Cooked weight) 3 idly / 2 slices of puttu / 3 idiyappam
Curry options - Small bowl - Kadala / sambar / Dal / Mixed vegetable
6 egg whites + 1 whole egg (omelette or boiled) or One scoop of whey protein / 100 gram of chicken / fish / Low Fat beef (Cooked Weight)
For cooking you can use (one teaspoon of coconut oil)
2️⃣ MID MORNING (Protein Shake)
80 gram oats + Whey protein one scoop + 50 gram mixed nuts + One medium size banana + 200ml Milk = 900 calorie shake
3️⃣ LUNCH
200 gram rice / 250 gram Sweet potato (cooked weight) 3 chapatti (medium size)
100 gram of chicken / fish / Low Fat beef (Cooked Weight) or 6 egg whites + 1 whole egg (omelette, egg curry or boiled)
For cooking you can use (one teaspoon of coconut oil)
Unlimited greens (one large bowl of vegetables)
4️⃣ MID EVENING (Snack)
2 slice of white bread or Whole Wheat bread with 2 tablespoon of peanut butter ,One black coffee
5️⃣ POST WORKOUT
One scoop whey protein (You can have one scoop of whey protein at any time of the day as per your convenience)
6️⃣ DINNER
200 gram rice / 250 gram Sweet potato (cooked weight) 3 chappathi (medium size)
100 gram fish / Chicken / Low fat Beef / (Cooked Weight) or 6 egg whites + 1 whole egg (omelette, egg curry or boiled)
For cooking you can use (one teaspoon of coconut oil)
Unlimited greens (one large bowl of vegetables)
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WORKOUT
Important Note:
You can do the below workouts for 2 - 3 months with Progressive overload. But make sure you do the progressive overload without compromising your form and technique and don’t push yourself too hard. If you are a Beginner, who is not familiar with these workouts, it is always advisable to train with a Certified Personal Trainer.
🔺The workouts given below are for 4 days in a week.
🔺You can do 10 minutes of Cardio after the workout.
🔺Sets and Repetitions for all the workouts are as given below:
🔹SETS : 3- 4
🔹REPS : 6 - 12
CHEST AND TRICEPS WORKOUT
1. Incline Dumbbell/ Barbell Chest Press
2. Incline Dumbbell Chest Fly
3. Flat Dumbbell/ Barbell Chest Press
4. Pec Deck Fly
5. Decline Dumbbell/ Barbell Chest Press
6. Dumbbell/ EZ Bar Skull Crushers
7. Triceps pushdown
BACK AND BICEPS WORKOUT
1. Lat pulldown
2. Dumbbell/ Barbell Bent-over Row
3. Pull-up/ Assisted Pull-up
4. Single-arm Dumbbell Row
5. Dumbbell/ Barbell Shrugs
6. Standing Alternate Dumbbell Biceps Curl
7. EZ Bar Preacher Curl/ Preacher Curl Machine
SHOULDER WORKOUT
1. Standing Dumbbell/ Barbell Press
2. Dumbbell Lateral Raise
3. Dumbbell/ Barbell Upright Row (If you have any shoulder issues, this exercise is not advisable)
4. Seated Arnold Press
5. Face Pulley/ Dumbbell Rear Delt Fly
LEG WORKOUT
1. Barbell Squats
2. Leg Press
3. Walking lunges
4. Leg Curl
5. Leg Extension
6. Seated/ Standing Calf raise
ABS WORKOUT
1. Normal AB Crunches
2. Elbow to Knee Crunches
3. Plank (hold for as long as you can, without compromising the form and technique)
DISCLAIMER:
I am not a Clinical Dietician or a Doctor. The Diet and Workout given here are only for reference and education purposes, which are shared from my many years of experience of transforming hundreds of Clients as a Certified Fitness Coach. If you choose to follow the above given diet or workout, you do so at your own will and risk. Neither myself nor Vijo Fitness and Lifestyle, will be, in any case, held liable for any injury or health issues which maybe caused to you as a result of following the above Diet/ workouts. If you have any health issues or other concerns, please consult with a Physiotherapist/ Doctor/ Dietician before starting this Program.
VIJO FITNESS
6 сен 2024
