Monday, August 27, 2012

How to Lose Weight Fast, While Building Muscle: MONTH 1


Alrighty folks, my 15 days of detox and conditioning is almost done and my body feels in condition to start working out now.
So i'll be starting the first month of my 3 month regime soon.

Here's the plan for MONTH 1 :
1. THE WORKOUT 

2. THE DIET




1. THE WORKOUT:
I will only be doing upperbody weight training on one day and lowerbody weight training on the other. and just alternating that for the first month. rest everything else will be the same on everyday.
START:
5 Mins - light stretches, extensions and hops.
30 Mins cardio - cycling, running, skipping.
10 mins break
4O Mins Weight training
10 mins break
20 Mins - core, flexibility and stretching
5 Mins - cool down
END.
2. THE DIET (this diet has been devised in accordance with a professional nutritionist):
I'll be having seven small meals a day. Keeping it rich in protein and conservative in carbohydrates and fats.

AT HOME:
Wakeup drink: one scoop protein shake of hydrowhey/whey in water
(you have it in water and not in milk to increase its absorption and provide you with fast release muscle building amino acids and to avoid muscle breakdown)

meal 1: breakfast of eggwhites (added with rajma, chana, moong, sprouts) with wholewheat bread + salad + tea/milk

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AT WORK: 
meal 2: snack of carrots/cucumbers/tomatoes + 2 crackers/biscuits

meal 3: lunch of 2 rotis/3 slices of whole wheat bread + vegetable + single scoop protein shake

meal 4: a carrot / a bhel

meal 5: egg sandwhich/chicken sandwhich

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AT THE GYM:
meal 6: POSTWORKOUT: one scoop protein shake of hydrowhey/whey in water

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AT HOME:
Meal 7: DINNER: Chicken/paneer/tofu/fish/soyachunks/mushroooms salad

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EXTRA NOTES:
CHEATMEALS: Low calorie foods to add to your meals or to nibble on: oats, peanuts, nuts, carrots, cucumbers, apple, guava, watermelons.

PROTEIN RICH FOODS: Low fat chicken, fish, egg whites, skimmed milk, curds, low fat paneer, sprouts and pulses.

SUPPLEMENTS: Below is a simple guide to protein supplementation. This is applicable to normal sized people. It would differ slightly  for extremely skinny, fat or physically challenged people.


- written by Pushkaraj Shirke and Meenal Sharma (nutritionist)

4 comments:

  1. Try drinking a glass of warm lemon juice with no sugar, but a small teaspoon of honey in the morning. It will help in burning fat.

    ReplyDelete
  2. What a fabulous plan,but i wonder whether it will be followed live or not.Its really very tough to follow this type of a workout plan.

    ReplyDelete
  3. I think the important thing is that you came into this with a set plan. That is a great way to set yourself up for success. If you need to tweak it for better results, that is possible. But you have some guidelines in place.

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