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Guru Mann Fitness Inc.BULK WORKOUT & NUTRITION PLANCATAGORY: MEN & WOMENAGE: 16 TO 60 YEARSACTIVITY: GYM WORKOUTNUTRITION: VEG & NON-VEGDAYS: 5 DAYS WEIGHT TRAINING & 1 DAY CARDIODESIGNED & CREATED BY GURU MANNNOVEMBER 2019Guru Mann Fitness Inc.

Guru Mann Fitness Inc.BULK WORKOUT PLANDAYSWORKOUT SPLITMONDAYCHEST & BICEPSTUESDAYLEGSWEDNESDAYSHOULDERS & TRAPSTHURSDAYARMSFRIDAYCARDIO & ABSSATURDAYBACK & TRICEPSSUNDAYOFFMONDAY - CHEST & BICEPSCHEST/BICEPSEXERCISESETSREPSWARM UP1. PUSH UPS2MAXSUPERSET2A. INCLINE PRESS2B. PUSH UP ON DUMBBELLS336-810-12SUPERSET3A. BENCH PRESS3B. INCLINE PUSHUPS336-810-12SUPERSET4A. DB FLY4B. DIPS3310-1210-12SUPERSET5A. EX BAR CURL5B. REVERSE MACHINE BAR CURL336-810-12SUPERSET6A. DB HAMMER CURL6B. ROPE CURL (CHEST FACING DOWN)336-810-12NOTE: 3 MINUTE REST AFTER EACH SUPERSET.TUESDAY - LEGSLEGSEXERCISESETSREPSWARM UP1. BODY WEIGHT SQUAT220-30REGULAR SET2. BACK SQUAT36-8Guru Mann Fitness Inc.

Guru Mann Fitness Inc.LEGSEXERCISESETSREPSSUPERSET3A. BARBELL DEADLIFT3B. DB STIFF LEG DEADLIFT336-810-12REGULAR SET4. BARBELL FRONT SQUAT36-8SUPERSET5A. DB LUNGES5B. SEATED CALF RAISE3310-1210-12NOTE: 3 MINUTE REST AFTER EACH SUPERSET.WEDNESDAY - SHOULDERS & TRAPSHOULDERS/TRAPEXERCISESETSREPSWARM UP1. STANDING SHOULDER PRESS215-20SUPERSET2A. SEATED BARBELL PRESS2B. SINGLE HAND DB PRESS336-810-12SUPERSET3A. DB SIDE RAISE 3B. DB FRONT RAISE38(1REP SIDE & 1 REP FRONT TOGETHER) 8 8 16 REPSSUPERSET4. CABLE REAR DELT FLY310-12SUPERSET5A. BARBELL SHRUGS5B. ROPE SHRUGS336-810-12FINISHER SET6. ARM PADDLE1-240NOTE: 3 MINUTE REST AFTER EACH SUPERSET.THURSDAY - ARMSARMSEXERCISESETSREPSWARM UP1. DB CURL/DB KICKBACK120-30SUPERSET2A. CLOSE GRIP EZ BAR CURL2B. DB SKULL CRUSHER3310-1210-12SUPERSET3A. SPIDER INWARD CURL3B. DB OVERHEAD EXTENSION3310-1210-12SUPERSET4A. LAYING CABLE CURL4B. TRICEPS PRESSDOWN (INCLINE BENCH)3310-1210-12REGULAR SET5. BARBELL STANDING BEHIND THE BACKFOREARM CURL312-15NOTE: 3 MINUTE REST AFTER EACH SUPERSET.Guru Mann Fitness Inc.

Guru Mann Fitness Inc.FRIDAY - ABS & CARDIOABS/CARDIOEXERCISESETSREPSREGULAR SET1. STABILITY BALL CURL315-20REGULAR SET2. HANGING LEG RAISE315-20REGULAR SET3. PLANK SIDE TO SIDE315-20REGULAR SET4. AB ROLLER (OPTIONAL)315-20NOTE: 3 MINUTE REST AFTER EACH SUPERSET.SATURDAY - BACK & TRICEPSBACK/TRICEPSEXERCISESETSREPSWARM UP1. PULL UPS1MAXSUPERSET2A. WIDE GRIP LAT PULL DOWN2B. CABLE SINGLE HAND ROWS336-810-12SUPERSET3A. BARBELL ROWS3B. SINGLE HAND DB ROWS336-810-12REGULAR SET4. LAT ROPE PULL DOWN310-12SUPERSET5A. SKULL CRUSHER5B. ROPE OVERHEAD EXTENSION336-810-12SUPERSET6A. CLOSE GRIP TRICEPS PRESSDOWN6B. CABLE KICKBACK336-810-12REGULAR SET7. BENCH DIPS312-15NOTE: 3 MINUTE REST AFTER EACH SUPERSET.NOTE: WATCH BULK WOKOUT VIDEOS ON �——————————Guru Mann Fitness Inc.

Guru Mann Fitness Inc.BULK NUTRITION PLANBefore starting BULK program, your first step is to calculate your daily calories requirement. Everybody’sheight/weight/age is different so they need different calories. Follow the 3 steps below to find out yourcaloric intake to gain muscle.STEP 1: CALCULATE THE BMRUse Online BMR calculator or BMR Mobile App.Enter Height/Weight/Age including Moderate Active (5 days a week) Lets assume your BMR came 1700.STEP 2: CACULATE THE MAINTENANCE CALORIES[FORMULA: BMR x 1.5]1700 x 1.5 2550 caloriesSo maintenance calories is 2550STEP 3: ADD EXTRA CALORIES FOR GAININGIf you want to gain 0.5lbs per week then add 250 calories 2550 250 2800If you want to gain 1lbs per week then add 500 calories 2550 500 3050If you want to gain 2lbs per week then add 1000 calories 2550 500 3550MACROBREAKDOWNTOTAL CALORIES3500 aprx.CARBS (55%)PROTEIN (25%)FAT (20%)481g218g77gMEAL 1 - BULK SHAKEINGREDIENTSCARBSPROTEINFAT2 BANANA50g2g0g1 SCOOP WHEY1g24g1g240ML MILK10g8g5g150ML WATER0001.5SP PEANUT BUTTER5g5g101/2 CUP OATS POWDER27g3g1gPINCH CINNAMON000TOTAL CALORIES 68192g40g17gGuru Mann Fitness Inc.

Guru Mann Fitness Inc.MEAL 2 - BREAD TOAST & OMELETEINGREDIENTSCARBSPROTEINFAT2 WHOLE EGGS2g12g10g2 EGG WHITES08g03-4 MULTIGRAIN BREAD SLICES56g8g10g2SP JAM20g001-2 BANANA (OPTIONAL)———TOTAL CALORIES 55078g28g14gINGREDIENTSCARBSPROTEINFAT1 CUP RICE45g3g1g1/2 CUP KIDNEY BEANS15g5g1g4 EGG WHITES016g01/2 cup PEAS3g001SP GHEE OR COCONUT OIL (OPTIONAL)0013gTOTAL CALORIES 47160g24g15gINGREDIENTSCARBSPROTEINFAT2 BANANA50g2g0g1 SCOOP WHEY1g24g1g240ML MILK10g8g5g150ML WATER0001.5SP PEANUT BUTTER5g5g101/2 CUP OATS POWDER27g3g1gPINCH CINNAMON000TOTAL CALORIES 68192g40g17gMEAL 3 - RICE EGG PEASMEAL 4 - BULK SHAKE (Same as Meal 1)Guru Mann Fitness Inc.

Guru Mann Fitness Inc.PRE / DURING / POST WORKOUTPRE WORKOUTQUANTITY1 SCOOP ANY PRE WORKOUT SUPPLEMENT1scoopCREATINE3-5gWATER200-240mlDURING WORKOUTQUANTITYBCAA5-10gWATER300-500mlPOST WORKOUT 1QUANTITY1-2 SCOOP WHEY mlTOTAL CALORIES 200050g0POST WORKOUT 2 (45MIN AFTER POST WORKOUT DRINK 1)QUANTITYFRESH JUICE (ORANGE OR APPLE OR MIXED)350mlTOTAL CALORIES 20050g00INGREDIENTSCARBSPROTEINFAT220g POTATO50goo1/2 CUP WHITE CHANNE15g6g2g1 TOMATO5g0080g GRILLED CHICKEN014g01SP BARBIQ SAUCE (OPTIONAL)0013gTOTAL CALORIES 37870g20g2gMEAL 5 - POTATO CHICKEN BEANSGuru Mann Fitness Inc.

Guru Mann Fitness Inc.MEAL 6 - BED PROTEININGREDIENTSCARBSPROTEINFAT100ml MILK6g5g1g1/2 SCOOP WHEY OR CASEIN010g02 RICE CAKE (OR BROWN BREAD)30g01g1SP PEANUT BUTTER3g3g10gTOTAL CALORIES 33639g18g12gVEG NUTRITION PLANMEAL 1 - MUSCLE OATSFOODMACROSMUSCLE OATS-2/3cup Oats-1/4 cup Cereals or Granola-2/3sp Whey-1sp Brans-1/8 cup Raisin-1/8 cup Cranberries-1/8 cup Crushed Almonds-1/8 cup Crushed Walnuts-1/2 Banana-1/2 Apple-2pinch CinnamonCALORIES - 595PROTEIN - 35gCARBS - 80gFAT - 15gMEAL 2 - PROTEIN POWER SNACKFOODMACROSPROTEIN POWER SNACK-1 Slice Bread 1sp Peanut butter-1 Slice Bread ½ cup mashed chickpeas-1 Slice Bread ½ Banana 1sp Peanut butterCALORIES - 536PROTEIN - 23gCARBS - 71gFAT - 16gGuru Mann Fitness Inc.

Guru Mann Fitness Inc.MEAL 3 - POTATO BOWLFOODMACROSMUSCLE BUILDER POTATO BOWL-140g Sweet Potato-1/2 cup Kidney Beans-50g Fresh Paneer-1/2 Green Pepper1/4cup Spinach (chopped)-3sp Green onion (chopped)-2sp Tomato (chopped)Sauce: Yogurt Sauce Topping-1/3cup Mango or Pine Apple (chopped)-25g Soy ChunksCALORIES - 490PROTEIN - 33gCARBS - 68gFAT - 10gMEAL 4 - BULK UP SHAKEFOODMACROSBULK UP SHAKE-2 Banana-1sp Whey-1.5 sp Peanut Butter-240ml Milk-1/2 cup Oats powder-Pinch Cinnamon-150ml WaterCALORIES - 681PROTEIN - 40gCARBS - 92gFAT - 17gPRE / DURING / POST WORKOUTPRE WORKOUTQUANTITY1 SCOOP ANY PRE WORKOUT SUPPLEMENT1scoopCREATINE3-5gWATER200-240mlDURING WORKOUTQUANTITYBCAA5-10gWATER300-500mlPOST WORKOUT 1QUANTITY1-2 SCOOP WHEY mlTOTAL CALORIES 200Guru Mann Fitness Inc.050g0

Guru Mann Fitness Inc.POST WORKOUT 2 (45MIN AFTER POST WORKOUT DRINK 1)QUANTITYFRESH JUICE (ORANGE OR APPLE OR MIXED)350mlTOTAL CALORIES 20050g00MEAL 5 - RECOVERY MEALFOODMACROSRECOVERY MEAT-200g Tofu(Grilled, roasted or pan cooked)-1 Pineapple RingBroccoli Cabbage Salad-1/2 cup crushed Broccoli-1/2 cup crushed Cabbage-1sp RanchBeans Salad-1/4cup Kidney Beans-1/4cup Chickpeas-2sp chopped carrots-2sp chopped tomato-2sp chopped onion-1/2 lemon-Cilantro little bit-Ketchup or Red Chutney-Salt/PepperCALORIES - 513PROTEIN - 30gCARBS - 60gFAT - 17gMEAL 6 - BED PROTEINFOODMACROSBED PROTEIN-1/2 cup Milk-1/2sp whey or casein-1/2 sp Peanut Butter-2 Rice Cake or Brown BreadCALORIES - 336PROTEIN - 18gCARBS - 39gFAT - 12gMACRO BREAKDOWNCALORIES - 3551 PROTEIN - 229g CARBS - 460g FAT - 87gBest Wishes to EveryoneRegardsGM

bulk workout plan note: 3 minute rest after each superset. days workout split monday chest & biceps tuesday legs wednesday shoulders & traps thursday arms friday cardio & abs saturday back & triceps sunday off monday - chest & biceps chest/biceps exercise sets reps warm up 1. push ups 2 max