Time Food to be consumed

6:00 am: Morning after 1Apple or any fruit (Keep on changing fruit)
wake-up:
8:00 am: Breakfast: 1 Cup Wheat Flakes/Muesli/Oats with low fat Milk (Breakfast
Cereals+Milk= Total 1Cup)
12:00 am: Lunch 2 Chapati with 1 Cup Seasonal Vegetable (Preferably Green leafy & Dark
Coloured)
6:00 am: Evening Snack 1 Peanut Butter Sandwich of whole wheat bread
Pre Workout:
Workout 6:30 am
Post Workout: 25g Whey Protein and 1 Banana
Evening meal 1 Evening Meal: 1 Chapati with 1 Cup cooked Dal
Evening meal 2 Evening Meal2: 2 Whole Eggs & 2 Egg Whites
Before Sleep Night before sleep: 1 Cup low fat Milk
Note* 1 Cup equals to 240ml

Day1 -Resistance Training (You can take 1 to 2 min rest between sets)

Cardio Warm-up ( 6 min/km), 5 miles /hr 10 minutes

Chest Push-ups 3 x 10
Back Bent Over -rowing 3 x 10
Leg Free Squat 3 x10
Luges Luges 3 x10
Core Plank 1m

Day2 - Cardio & Stretching

Cardio Warm up 20 minutes

Post cardio do stretching exercises for all major muscles like Chest, Back, Shoulder & Legs. Hold the
stretch for 30secs.

20min jogging at moderate speed. Preferably at Pace (min/km) of 6 to 7. You can download some
running app like Nike Running Club to track your run details.
Post cardio do stretching exercises for all major muscles like Chest, Back, Shoulder & Legs. Hold the
stretch for 30secs.

Day-3 & Day-5 Same as Day 1

Day-4 & Day-6 Same as Day 2

Day-7 is Rest Day

Breathing Pattern

1. In all pushing exercises for Chest, Shoulder & Triceps Muscles- Exhale when you are pushing.

2. In all pulling exercises for Back & Bicep Muscles- Exhale while you are pulling.

3. In all exercises which includes Squat & Lunge movement- First inhale and tighten your core before
going down. Exhale while you are pushing the floor with legs to come up.

Note* You need to send your exercise videos to check the form. Video should be captured from both
front and side view separately. 4 to 5 Reps are sufficient in one view. Complete body should be visible
from head to toe.