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    Priyanshi Meal & Workout Plan

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    arpit maheshwari
    The document provides a 7 day meal plan and workout routine. The meal plan includes 3 meals per day and snacks, with details on calories, carbs, protein, and fats. The workout routine consists of push/pull/leg split over 7 days, listing specific exercises, sets, reps and rest periods.

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    © All Rights Reserved
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    Priyanshi Meal & Workout Plan

    Uploaded by

    arpit maheshwari
    14 views10 pages
    The document provides a 7 day meal plan and workout routine. The meal plan includes 3 meals per day and snacks, with details on calories, carbs, protein, and fats. The workout routine consists of push/pull/leg split over 7 days, listing specific exercises, sets, reps and rest periods.

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    Mea plan

    Original Title

    PRIYANSHI MEAL & WORKOUT PLAN

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    The document provides a 7 day meal plan and workout routine. The meal plan includes 3 meals per day and snacks, with details on calories, carbs, protein, and fats. The workout routine consists of push/pull/leg split over 7 days, listing specific exercises, sets, reps and rest periods.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    14 views10 pages

    Priyanshi Meal & Workout Plan

    Uploaded by

    arpit maheshwari
    The document provides a 7 day meal plan and workout routine. The meal plan includes 3 meals per day and snacks, with details on calories, carbs, protein, and fats. The workout routine consists of push/pull/leg split over 7 days, listing specific exercises, sets, reps and rest periods.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
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    VEGETARIAN MEAL PLAN

    MEAL CARBS
    SCRAMBLED PANEER WITH SEASONAL VEGETABLES - 50 GM
    PANEER, ONIONS, TOMATOES & OTHER VEGETABLES OF YOUR
    CHOICE FOR INCREASING THE OVERALL VOLUME, 5GM GHEE OR 24
    BUTTER FOR COOKING, 1 SLICE OF TOASTED BREAD WITH 20GM
    PEANUT BUTTER

    OWL MIXED DAL, 2 ROTIS, 1 CUP CUCUMBER, CURD (100GMS),5 SOAKED ALMONDS, 1 APPLE
    80

    1 CUP TEA WITH 2 BISCUITS (SNACK) - APPROXIMATE CALS -

    BESAN CHILA - 2 (50GMS), CURD (50GMS), 50GMS CHICKPEAS


    45
    COOKED IN 5GM GHEE WITH VEGGIES OF YOUR CHOICE

    TOTAL 149

    NON-VEGETARIAN MEAL PLAN


    MEAL CARBS

    2 WHOLE EGGS COOKED WITH ONION & 5GMS OF GHEE, 1 SLICE


    25
    OF TOASTED BREAD WITH 20GM PEANUT BUTTER

    100GMS CHICKEN BREAST COOKED/GRILLED IN 10GMS OF GHEE,2


    62
    ROTIS, 1 CUCUMBER, 5 SOAKED ALMONDS, 1 APPLE
    100GMS CHICKEN BREAST COOKED/GRILLED IN 10GMS OF GHEE,2
    62
    ROTIS, 1 CUCUMBER, 5 SOAKED ALMONDS, 1 APPLE

    1 CUP TEA WITH 2 BISCUITS (SNACK) - APPROXIMATE CALS -

    50GMS PANEER COOKED IN 5GMS OF GHEE AND VEGGIES OF


    18
    YOUR CHOICE, 1 ROTI

    TOTAL 105

    1 MEDIUM APPLE HAS 25GMS OF CARBS & NEGLIGIBLE FATS AND PROTEIN
    YOU CAN HAVE ANY OTHER SEASONAL FRUIT, JUST EQUATE THE CALORIES
    1G CARB = 4 CALORIES
    AN MEAL PLAN
    PROTEIN FATS CALORIES

    17 24 385

    19 13 490

    - - 200

    18 11 351

    54 48 1426

    RIAN MEAL PLAN


    PROTEIN FATS CALORIES

    21 22 386

    29 16 500
    29 16 500

    - - 200

    10 17 255

    60 55 1341

    ND PROTEIN
    HE CALORIES
    EXERCISE
    DAY 1 (PUSH WORKOUT - HIGH REPS)
    1A. FLOOR CHEST DB PRESS (5KG)
    1B. SHOULDER DB PRESS (5KG)
    2A. FLOOR DB FLY (2.5KG)
    2B. DB LATERAL RAISE (2.5KG)
    3A. OVERHEAD DB TRICEP EXTENSION (10KG)
    3B. PUSH-UPS
    4A. FRONT PLATE RAISES (2.5KG)
    4B. CLOSE GRIP PUSH UPS

    DAY 2 (PULL WORKOUT - LOW REPS)


    1. BARBELL ROWS (2.5KG ON EACH SIDE OF THE BAR)
    2. REVERSE DB FLY (2.5KG)
    3. BARBELL ROWS (SUPINATED GRIP) (2.5 KGS ON EACH SIDE OF THE BAR)
    4. DB SHRUGS (10KG)
    5. BARBELL CURLS (EMPTY BAR)
    6. HAMMER CURLS (5KGS)
    DAY 3 (LEGS - HIGH REPS)
    1A. FREE SQUATS
    1B. LUNGES
    2A. GOBLET SQUATS (10KG DB)
    2B. STANDING CALF RAISES
    3A. SUMO SQUATS (10KG DB)
    3B. STIFF LEG DEADLIFTS (EMPTY BAR)
    4. BULGARIAN SPLIT SQUATS

    DAY 5 (PUSH WORKOUT - LOW REPS)

    1.DB FLOOR CHEST PRESS (10KG)


    2.OVERHEAD SHOULDER PRESS (EMPTY BAR)
    3.FLOOR DB FLY (5KG)
    4.FRONT PLATE RAISE (5KG)
    5.SKULLCRUSHERS (EMPTY BAR)
    6.TRICEP EXTENSIONS (RESISTANCE BAND)

    DAY 6 (PULL WORKOUT - HIGH REPS)

    1A.DB ROWING (5KG)


    1B.RESISTANCE BAND ROWING
    2A.BARBELL ROWS (EMPTY BAR)
    2B.BARBELL ROWS (EMPTY BAR) (SUPINATED GRIP)
    3A.BARBELL SHRUGS (EMPTY BAR)
    3B.DB CURLS (5KG)
    4. REVERSE EZ BAR CURLS (EMPTY BAR)
    DAY 7 (LEGS WORKOUT - LOW REPS)

    1. DB SQUATS (10KG DB)


    2. LUNGES (2.5KG DB)
    3. DB STIFF LEG DEADLIFT (10KG)
    4. CALF RAISES
    5. SUMO SQUATS (EMPTY BAR)

    ABS & CARDIO (ON HIGH REP DAYS) - POST WORKOUT


    EXERCISE
    1A.MOUNTAINS CLIMBERS
    1B.HALF CRUNCHES (FOCUS ON BREATHING)
    1C.LEG RAISES
    2. JUMP ROPES

    ABS AND CARDIO (ON LOW REP DAYS) - POST WORKOUT


    1. PLANK HOLD
    2. 3000 STEPS
    SETS REPS
    PUSH WORKOUT - HIGH REPS)
    3 20
    3 20
    3 20
    3 20
    3 20
    3 AMRAP - NOT MORE THAN 20
    3 20
    3 AMRAP - NOT MORE THAN 20

    (PULL WORKOUT - LOW REPS)


    4 10
    4 10
    4 10
    4 10
    4 10
    4 10
    AY 3 (LEGS - HIGH REPS)
    3 20
    3 20 (10 EACH SIDE)
    3 20
    3 20
    3 20
    3 20
    3 20 (10 EACH SIDE)

    PUSH WORKOUT - LOW REPS)

    4 10
    4 10
    4 10
    4 10
    4 10
    4 15

    PULL WORKOUT - HIGH REPS)

    3 20
    3 20
    3 20
    3 20
    3 20
    3 20 (10 EACH SIDE)
    3 20
    (LEGS WORKOUT - LOW REPS)

    4 10
    4 10
    4 10
    4 20
    4 20

    ON HIGH REP DAYS) - POST WORKOUT


    SETS REPS
    3 20
    3 20
    3 20
    - 500

    O (ON LOW REP DAYS) - POST WORKOUT


    3 45-60 SECS
    - -
    INSTRUCTIONS

    1. INCREASE THE LOAD IF YOU ARE ABLE TO ACHIEVE THE REPS IN ALL THE SETS IN THE PREVIOUS SESSION
    2. REST PERIOD - 30-60 SECONDS BETWEEN THE SETS & 2 MINS BETWEEN EXERCISES
    3. KEEP YOURSELF HYDRATED DURING THE WORKOUT (USE ROOM TEMPERATURE WATER)
    4. DO 2-3 ROUNDS OF ARM ROTATIONS BEFORE PUSH AND PULL WORKOUTS
    5. MOBILITY EXERCISE BEFORE EVERY LEG SESSION
    LL THE SETS IN THE PREVIOUS SESSION
    WEEN EXERCISES
    TEMPERATURE WATER)
    ORKOUTS

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