8:00 AM

Diet

Breakfast: one egg and spinach

scrambled with non-fat cheese. Two slices
of whole-wheat toast on the side.

Exercise
reps
sets
rest
duration

100m sprint paired with 100m walk

10 times

Reference

http://www.menshealth.co.uk/building-muscle/four-week-six-pack-plan

30 min

height
Jonny Paul
Zala Jayvir Sinh
Natasha Gauta
Praneth maari

1.73
1.69
1.53
1.82
1.00
1.00
1.00
1.00
1.00
1.00
1.00
1.00
1.00
1.00
1.00
1.00
1.00
1.00
1.00
1.00

11:00 AM

Snack 1: Two scoops of lowfat frozen yogurt with no

toppings.
Overhead bench squats
20-30
3-4
30 sec

2:00 PM

Lunch: Shrimp pasta

pomodoro--pasta, mushrooms,
olives, shrimp, seasonings,
veggies.
Plank + knee to elbow
10-15
3-4
30s

ng-muscle/four-week-six-pack-plan
weight

age
70
64
49
90
1.00
1.00
1.00
1.00
1.00
1.00
1.00
1.00
1.00
1.00
1.00
1.00
1.00
1.00
1.00
1.00

25
22
24
26
1.00
1.00
1.00
1.00
1.00
1.00
1.00
1.00
1.00
1.00
1.00
1.00
1.00
1.00
1.00
1.00

5:00 PM

Snack 2: One cup of tomato soup.

Plank + knee to outside elbow

10-15
3-4
30s

8:00 PM

Dinner: Braised chicken

with vegetables.
push up
15
3-4
30s

gender

bmi
1
1
0
1
1.00
1.00
1.00
1.00
1.00
1.00
1.00
1.00
1.00
1.00
1.00
1.00
1.00
1.00
1.00
1.00

23.39
22.41
20.93
27.17
1.00
1.00
1.00
1.00
1.00
1.00
1.00
1.00
1.00
1.00
1.00
1.00
1.00
1.00
1.00
1.00
#DIV/0!

11:00 PM

Snack 3: Protein shake.

body fat
17.62
15.75
25.24
22.38
-14.77
-14.77
-14.77
-14.77
-14.77
-14.77
-14.77
-14.77
-14.77
-14.77
-14.77
-14.77
-14.77
-14.77
-14.77
-14.77