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