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8/12/2019 Emailing Diet & Workout
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Channa informs that Abraham worked very hard to get an extraordinary physique for his
forthcoming film. Not only did he burn the gym floor at odd hours, he also maintained a
strict diet regime, says the trainer. He informs that Abrahams physique was such that hewould put on, both, fat and muscle both very easily and hence they had to be careful.
Nutrition Step by step guideJohn is a vegetarian, and it is very difficult to get protein sources in a veg diet. So we
went strict on soya, sprouts and whey protein to recover his protein requirements. His diet
consists of six meals a day. Each meal with carbohydrates (to gain weight), protein and asmall amount of fibre.
Protein sourceVeg milk, curd, sprouts, different pulses, soya and whey protein supplement
Non-veg chicken, fish, and egg whites
Carbohydrates
Potato, sweet potato, corn grains, jowar, bajra, nachni and wheat
FibreAll salads, broccoli, papaya, musk melon, apple, orange, sweet lime whole fruits not
just juice, and green vegetables
Daily meal routine
8 am- Black coffee/green tea, four eggwhites/1 potato (sweet potato/corn/wheat
flakes/brown bread) / one apple10:30 am- Whey protein or milk and water mixed in equal volumes
1pm- Chicken or fish boiled or grilled with roti or brown bread. Veg- sprouts, sabji, dal,
curd, roti, and one carrot4pm- Black coffee/green tea, four egg whites, mashed potato, apple, orange, sweet lime
or papaya
7pm- Whey protein or milk and water mixed in equal volumes
10pm- Boiled fish, chicken or egg (bhurji / omelette) with roti or 2-3 whole wheat breadslices
Avoid Maida products, sweets, oily food and rice.
Vinod Channa decodes Abrahams routine
MondayChest and Triceps: Warm up, Bench press incline and decline both 3 sets, 15
repetitions, to use maximum weight so that third repetition is automatically 12 reps only
Dbl fly: parallel bar/dips, bar two sets, 15 repetitionsTriceps push down: 3 sets, 15 repetitions, to use maximum weight so that third repetition
is automatically 12 reps only
Triceps both hands dumbbell triceps and triceps kick back two set, 15 reps
Tuesday
8/12/2019 Emailing Diet & Workout
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Back and abs: Bend over barbell row four sets, 15 reps
One hand DBL row two sets, 15 reps
Lat (for wings) pull down2 sets, 15 repetitions
Shrugs (for collar muscles)
3 sets, 15 repetitionsDead lift or back extension
3 sets, 15 repetitions
Abdominal workoutCrunches and leg raises
3 sets, 15 reps
Wednesday
Cardio: Abdominal workout
Crunches and leg raises3 sets, 15 reps
30 minutes of jogging
ThursdayLegs: This is the main workout.
Squatting 4 sets, 15 reps
Lunges 2 sets, 15 repsStep up/ leg press two sets, 15 reps
Leg Curl 3 sets, 15 reps.
Sitting and Standing calf raises 3 sets, 15 reps
Friday
Shoulder /bicepsShoulder overhead press 3 sets, 15 reps
Side lateral raises 4 sets, 15 reps
Rear deltoid exercise 2 sets, 15 reps
Bicep curl with barbell 3 sets, 15 repsAlternate dumbbell curl 2 sets, 15 reps
Hammer curl 2 sets, 15 reps
Saturday
Cardio
Abdominal workoutCrunches and leg raises 3 sets, 15 reps
30 minutes of jogging
Sunday
Day of rest