Step 01- follow zero carb for one week.
step02- follow depletion workout for first week
Step 03- introduce carbs from second week.
step 04- hardcore workout starts.

Keto diet- aim for 25-30 gm protein, 15-20gm fats and veggies every meal. 6 meals a day. NO CARBS even on post workout.

Depletion workouts- aim for 20 reps every set. choose any ex of your choice, compound movements are better. as they deplete more glycogen.

First 3 days you will feel like crap, but hold on.

MUSCLE BUILDING DIET- 25-30 gm pro/ 35-40gm carb/ 10 gm fats every meal. except last meal of the day.

post workout- 1.5 scoop whey + 3 slice white bread. if you workout on zero carb day then consume only whey (2 scoop)
On days you dont workout or skip, dont consume post workout meal, everything else remains same in the diet.

8 oz chicken 45 gm pro
9oz fish 45 gm pro
1 egg white 3 gm pro
1 full 6 gm pro
100 gm low fat paneer 18 gm pro
100 gm greek yougurt 15 gm pro
1 scoop whey 24 gm pro (check your label )

150 gm cooked rice 40 gm carbs (prefer white rice)
8oz sweet potato . 40 gm carbs
50 gm raw oats . 35 gm carbs
4 slice wheat bread 50 gm carbs

best veggies to have- anything green, cauliflower, peppers, lauki, egg plant, larval, mushrooms, brocolli, onions. AVOID tomato, peas, sweet corn (only on zero carb days)

MUSCLE BUILD WORKOUT- give your 100 %. If you miss a workout don’t worry, continue with the same workout whenever you workout next.

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GET HEALTHY! What to Eat Before & After Your Workout

yay for healthy recipes and fitness!! what to eat before and after your workout! (pre and post workout snacks) let’s get fit for 2018!! 🙂 lovee you!
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Should You Eat Right After A Workout?

What to eat after a workout to build muscle and lose fat?

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When it comes to post workout nutrition you’re going to hear different opinions. Some people will eat right after training, some will have a post workout shake, and some may not have anything. It’s not that one strategy is “right” or “wrong” it just varies depending on the individual and what they are training for (i.e. bulking or cutting).

For mass building bulking phases you should consume a post workout shake that contains simple carbs and fast digesting protein. This will help to prevent muscle break down, replenish the nutrients you burned during your training, and spike your insulin levels which can be a very anabolic muscle building hormone right after a hard weight training workout.

However, when training for fat loss you may opt to skip the post workout shake and wait an hour after training before eating anything. The reason for this is that right after a hard workout you’re body will continue burning calories at an elevated rate and when you combine this with heightened metabolic hormones, like growth hormone, you will be in an ideal fat burning mode.

Growth hormone and insulin are 2 opposing hormones. In nature when insulin levels are high, growth hormone is suppressed. When growth hormone levels are high, insulin levels are generally low. So if you spike your insulin levels with a post workout shake, you’ll suppress your growth hormone levels to some degree and minimize the fat burning benefits.

Despite the name, growth hormone is mostly a fat burning hormone. When growth hormone is high, fat burning is also high.

So to conclude:
When bulking, have your post workout nutrition (i.e. post workout shake).
When cutting, skip the post workout shake and wait an hour until you eat your next solid food meal.

How The Perfect Diet & Workout Routine Kills Your Progress

How The Perfect Diet & Workout Routine Kills Your Progress

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Progression is the essence of what brings you results. Ironically, trying to eat or workout perfectly all the time can actually impede progress because keeping things correct all the time is actually a state of stagnation rather than progression. it’s better to be imperfect and make progress over time than to try to do things perfectly right all the time.
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Fat Loss Workout Plan in 7 Easy Steps | Ep. 3

Fat Loss Workout Plan in 7 Easy Steps | Ep. 3

So here is how to build your own workout plan in just 7 steps along with some key adice on how to progress… As I mentioned in the video, here are some examples of workout splits to choose from depending on your workout availability.

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Push,Pull,Legs Workout:
Monday: Push (Chest, Shoulders, Triceps)
Tuesday: Pull (Back, Biceps)
Wednesday: off
Thursday: Legs (Quads, Hamstrings, Calves, Abs)
Friday: off
Saturday: Push (Chest, Shoulders, Triceps)
Sunday: Pull (Back, Biceps)

Monday: Push (Chest, Shoulders, Triceps)
Tuesday: Pull (Back, Biceps)
Wednesday: Legs (Quads, Hamstrings, Calves, Abs)
Thursday: Upper Body
Friday: Lower Body
Saturday: Rest
Sunday: Rest

Monday: Push (Chest, Shoulders, Triceps)
Tuesday: Pull (Back, Biceps)
Wednesday: Legs (Quads, Hamstrings, Calves, Abs)
Thursday: Rest
Friday: Full Body
Saturday: Rest
Sunday: Rest

Bro Split:
Monday: Back
Tuesday: Chest
Wednesday: Quads/Hamstrings
Thursday: Shoulders/Calves
Friday: Biceps/Triceps
Saturday: Rest
Sunday: Rest


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Pre Workout (EXERCISE) SNACK IDEAS! (Hindi / Punjabi)

What Should we eat BEFORE WORKOUT?
In depth talk about benefits of eating a Pre Workout Snack!
In this video we first discuss what is pre workout, then we discuss what should you eat for pre workout, either for Fat Loss or for weight gain, either it is supplement or otherwise. We discuss energy in pre work, workout with a pre workout meal or no meal before workout, the advantages and disadvantages of either. We also discuss working out after a meal for fat loss and weight gain.

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Weight Loss Diet Plan! (Non Vegetarian)

Weight Loss Diet Plan! (Vegetarian)

Weight Gain Diet!

How Many Calories Do I NEED?

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BEST Workout & Diet ADVICE for SKINNY GUYS ft. Mike Matthews | How to Build & Gain Muscle FAST

Today, learn how to build muscle & gain muscle fast if you’re skinny, how to build strength, how to get stronger, what to eat to gain weight, and MORE.

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The Perfect Workout Schedule for Fat Loss

How do we create a perfect schedule for losing fat?

Focus on turning your body into a fat burning machine, rather than maximizing the amount of fat your burn WHILE exercising. You want to maximize the amount of fat your body is capable of burning even while at rest.

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