D fitness Freak
VEGETARIAN DIET WEGHIT GAIN
Morning:
Breakfast : [milk is must ]
1 Penut butter sandwich + 1 bowl of full milk with cereal
OR
A bowl oats/poridge
OR
Stuffed parathas/upma/poha
Mid morning / snack:
1 fruit + yoghurt[dahi]can add granalo + nuts
OR
Fruit juice
OR
Smoothie
Lunch:
2-3 rotis + veggie + 1 bowl pulses (dal) + a bowl of yoghurt or paneer + 1 bowl of rice
OR
paneer sandwich + salad with dressing can add potatoes
OR
Pasta with either olive oil / dressing / red or white sauce
Evening snack:
Vegetable sandwich can add cheese / mayo
OR
Milkshake
Night dinner:
Same as lunch Can avoid Rice
OR
2 toast with Roast / grilled
OR
Veg sandwich / grilled veg burger (paneer/ potato)
A glass of milk before going to sleeping
Add coffee to your food to increase energy and calorie intake.
Make sure you have fruits like bananas and add more vegetables to your daily food.
You can add nuts to your schedule as your choice
Keep track of your food
Eat more variety of vegetable and fruit in fact every vegetable so you will different type of
supplement from different vegetables
The best way to go about this is to start working out
workout like fitness freak NO PAIN NO GAIN or NO LOSS keep focus start gym
Train yourself with fitness freak .Contact : 9722649959
D fitness Freak
WORK OUT PLAN FOR BEGINNER FOR WEIGHT GAIN
CHEST,SHOULDER,TRICEPS
warm up 5 minute
Exercise
Push ups
Chest press
Pec dec fly
Shoulder press machine or Military press
Rear delt fly or dumbbell front fly
Dumbbell both hand extention
Push down
Stretching
sets
Reps
3
20-20-20
3
20 -18-16
3
20-18-16
3
20-18-16
3
20-18-16
3
20-18-16
3
20-18-16
5 to 10 minutes
,BACK BICEPS, ABS
warm up 5 minute
Exercise
Lat pull down
Seated rowing Or dumbbell lying pull over
Pec dec fly
Dumble curl
Hammer curl
CRUNCHES
REVERSE CRUNCHES
PLANKS
Stretching
sets
Reps
3
20-20-20
3
20 -18-16
3
20-18-16
3
20-18-16
3
20-18-16
3
20-18-16
3
20-18-16
1 minute. Hold 5 rep
5 to 10 minutes
LEGS CARDIO
warm up 5 minute
Exercise
Running
Squats
Leg press
Leg extension
Calf raise
Stretching
sets
Reps
10 minutes
2
20-20
3
20-20-20
3
20-20-20
3
20-20-20
5 to 10 minutes
NOTE:
Do the pushups and pull-ups alternate days.
This chart is for six days workout chart ..
Do eat something light before going to workout, eg. 1 Apple or tea/coffe with 2 to 4 biscuites
Please keep your water intake at-least 5 litters a day to avoid any side-effects
Consult your doctor if you have any medical conditions and/or are on medication
Make sure that you the exercise under the experts observation .
Train 6 days a week and 1 day rest.
workout like fitness freak NO PAIN NO GAIN or NO LOSS keep focus start gym
Train yourself with fitness freak .Contact : 9722649959
D fitness Freak
ONE MONTH WORKOUT TRACKING CALENDER
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
DAY 6
DAY 7
DAY 8
DAY 9
DAY 10
DAY 11
DAY 12
DAY 13
DAY 14
DAY 15
DAY 16
DAY 17
DAY 18
DAY 19
DAY 20
DAY 21
DAY 22
DAY 23
DAY 24
DAY 25
DAY 26
DAY 27
DAY 28
DAY 29
DAY 30
workout like fitness freak NO PAIN NO GAIN or NO LOSS keep focus start gym
Train yourself with fitness freak .Contact : 9722649959
