#Day16 Diet plan Meal1 - 1scoop whey protein mixed in a cup of black coffee+ 1medium apple. Meal2 - 4egg white+1whole egg+ 500ml double tonned milk+ 2 cup oatmeal+ 1table spoon olive oil+ 1banana Meal3(pre-wokout) - 5egg whites + 500ml double tonned milk + 1 large mixed grain Roti or 4slices of brown bread. During workout- 1serving compete+5gm BCAA+5gm creatine+30gm glucose in water. Meal4- Post workout- 2scoop whey protein+ 5gm BCAA + 5gm creatine + 50gm glucose or 1white bread slice + 1antioxidant. Meal5 - 4egg whites+1whole egg +8 brown bread slices or 2cup oatmeal + 500ml double tonned milk. Meal6 - 500gm boneless chicken + 1cup mixed veg salad + 1table spoon flax seeds Meal 7 - 1scoop whey protein in 500ml milk + 1table spoon peanut butter. workout 1.wide grip pull down - 4sets x 12 reps 90sec rest in between 2. Supine grip pull down - 4sets x 12 reps 60sec rest in between 3. One arm row - 4sets x 12reps 60sec rest in between 4. Straight arm pull down - 4sets x 12 reps 90sec rest in between 5. upright row - 4setx 12reps 60sec rest in between 6. Dumbbell shrugs - 4sets x 12reps 60sec rest in between 7. Rear fly - 4sets x 12reps 90sec rest in between 8. Barbell curl - 4setx 12reps 90sec rest in between 9. Preacher curl - 4set x 12 reps 60 sec rest in between 10. Seated Alternate Dumbbell curl - 4sets x 12reps 60sec rest 11. HIIT cardio - 20mins.
Posted on: Tue, 18 Nov 2014 06:26:39 +0000
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