John abraham diet and workout chart

Nutrition Step by step guide John 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 a small amount of fibre. Protein sourceVeg — milk, curd, sprouts, different pulses, soya and whey protein supplement Non-veg — chicken, fish, and egg whites CarbohydratesPotato, sweet potato, corn grains, jowar, bajra, nachni and wheat Fibre All 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 apple 10:30 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 carrot 4pm- 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 bread slices Avoid Maida products, sweets, oily food and rice. Vinod Channa decodes Abraham’s routine Monday Chest 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 repetitions Triceps 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 Back and abs: Bend over barbell row four sets, 15 reps One hand DBL row two sets, 15 reps Lat (for wings) pull down 2 sets, 15 repetitions

15 reps. 15 reps 30 minutes of jogging SundayDay of rest .Shrugs (for collar muscles) 3 sets. 15 repetitions Abdominal workout Crunches and leg raises 3 sets. 15 reps Side lateral raises – 4 sets. 15 repetitions Dead lift or back extension 3 sets. 15 reps Saturday Cardio Abdominal workout Crunches and leg raises — 3 sets. 15 reps 30 minutes of jogging Thursday Legs: This is the main workout. 15 reps Bicep curl with barbell — 3 sets. 15 reps Alternate dumbbell curl — 2 sets. 15 reps Friday Shoulder /biceps Shoulder overhead press — 3 sets. 15 reps Lunges 2 sets. 15 reps Step up/ leg press — two sets. 15 reps Rear deltoid exercise — 2 sets. Sitting and Standing calf raises — 3 sets. 15 reps Leg Curl – 3 sets. 15 reps Wednesday Cardio: Abdominal workout Crunches and leg raises 3 sets. Squatting – 4 sets. 15 reps Hammer curl — 2 sets.

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