WIXLIB

Guru Mann Fitness Inc.SHARP WORKOUT & NUTRITION PLANCATAGORY: FAT LOSS PROGRAM FOR MEN & WOMENAGE: 16 TO 60 YEARSACTIVITY: GYM WORKOUTNUTRITION: VEG & NON-VEGDAYS: 6 DAYS WEIGHT TRAINING / 3 DAY CARDIO / 3 DAYS ABSDESIGNED & CREATED BY GURU MANNFEBRUARY 2020Guru Mann Fitness Inc.

Guru Mann Fitness Inc.SHARP WORKOUT PLANDAYSWORKOUT SPLITMONDAYCHEST & TRICEPS (HEAVY DAY) ABSTUESDAYBACK & BICEPS (HEAVY DAY) CARDIOWEDNESDAYLEGS & SHOULDERS (HEAVY DAY) ABSTHURSDAYCHEST & TRICEPS (LIGHT DAY) CARDIOFRIDAYBACK & BICEPS (LIGHT DAY) ABSSATURDAYLEGS & SHOULDERS (LIGHT DAY) CARDIOSUNDAYOFFMONDAY - CHEST & TRICEPS (HEAVY DAY)STRENGTHEXERCISESETSREPSRESTWARM UP1. PUSH UPS TRICEPS PRESSDOWN (LIGHT WEIGHT)220-25—-SUPERSET2A. BARBELL BENCH PRESS2B. BARBELL SKULL CRUSHER556-86-82-3MINSUPERSET3A. INCLINE BENCH PRESS3B. OVERHEAD DB EXTENSION556-86-82-3MINSUPERSET4A. WEIGHTED PUSH-UPS4B. WEIGHTED DIPS556-86-82-3MINREGULAR SET1. REVERSE CRUNCH315-2045SECREGULAR SET2. ROPE CRUNCH315-2045SECREGULAR SET3. WOOD CHOPPER315-2045SECREGULAR SET4. AB ROLLER OR PLANKS315-2045SECABSNOTE: 2-3 MINUTE REST AFTER EACH SUPERSET.Guru Mann Fitness Inc.

Guru Mann Fitness Inc.TUESDAY - BACK & BICEPS (HEAVY DAY)STRENGTHEXERCISESETSREPSRESTWARM UP1. ROWS DB CURL (LIGHT WEIGHT)220-25—-SUPERSET2A. WIDE GRIP LAT PULLDOWN2B. BARBELL CURL556-86-82-3MINSUPERSET3A. DUMBBELL ROWS3B. DUMBBELL HAMMER CURL556-86-82-3MINSUPERSET4A. T-BAR ROWS4B. REVERSE BAR CURL556-86-82-3MIN30MIN———-CARDIOTREADMILL10 MIN WALK 20 MIN RUNNINGNOTE: 2-3 MINUTE REST AFTER EACH SUPERSET.WEDNESDAY - LEGS & SHOULDERS (HEAVY DAY)STRENGTHEXERCISESETSREPSRESTWARM UP1. BODYWEIGHT SQUAT SHOULDER PRESS (LIGHT)220-25—-SUPERSET2A. BARBELL SQUAT2B. BARBELL SHOULDER PRESS556-86-82-3MINSUPERSET3A. BARBELL RACK DEADLIFT3B. DB FRONT RAISE556-86-82-3MINSUPERSET4A. STANDING CALF RAISE4B. BARBELL SHRUGS556-86-82-3MINREGULAR SET1. REVERSE CRUNCH315-2045SECREGULAR SET2. ROPE CRUNCH315-2045SECREGULAR SET3. WOOD CHOPPER315-2045SECREGULAR SET4. AB ROLLER OR PLANKS315-2045SECABSNOTE: 2-3 MINUTE REST AFTER EACH SUPERSET.Guru Mann Fitness Inc.

Guru Mann Fitness Inc.THURSDAY - CHEST & TRICEPS (LIGHT DAY)ENDURANCEEXERCISESETSREPSRESTWARM UP1. PUSH UPS TRICEPS PRESSDOWN (LIGHT WEIGHT)220-25—-SUPERSET2A. DUMBBELL INCLINE PRESS2B. TRICEPS PRESS DOWN3-43-412-1512-151-2MINSUPERSET3A. DUMBBELL FLY3B. DUMBBELL LICK BACK3-43-412-1512-151-2MINSUPERSET4A. CABLE CROSS OVER4B. BENCH EST220-25—-CARDIOTREADMILL10 MIN WALK 20 MIN RUNNINGNOTE: 1-2 MINUTE REST AFTER EACH SUPERSET.FRIDAY - BACK & BICEPS (LIGHT DAY)ENDURANCEEXERCISEWARM UP1. ROWS DB CURL (LIGHT WEIGHT)SUPERSET2A. REVERSE CHIN UPS2B. CABLE CURL3-43-412-1512-151-2MINSUPERSET3A. SEATED ROWS3B. FROG CONC. CURL3-43-412-1512-151-2MINSUPERSET4A. DB PULL OVER4B. HIGH ANGLE CURL3-43-412-1512-151-2MINABSREGULAR SET1. REVERSE CRUNCH315-2045SECREGULAR SET2. ROPE CRUNCH315-2045SECREGULAR SET3. WOOD CHOPPER315-2045SECREGULAR SET4. AB ROLLER OR PLANKS315-2045SECNOTE: 1-2 MINUTE REST AFTER EACH SUPERSET.Guru Mann Fitness Inc.

Guru Mann Fitness Inc.SATURDAY - LEGS & SHOULDERS (LIGHT DAY)ENDURANCEEXERCISESETSREPSRESTWARM UP1. BODYWEIGHT SQUAT SHOULDER PRESS (LIGHT)220-25—-SUPERSET2A. DB FRONT SQUAT2B. DB PRESS3-43-412-1512-151-2MINSUPERSET3A. DB SPLIT SQUAT3B. DB SIDE RAISE (SINGLE HAND)3-43-412-1512-151-2MINSUPERSET4A. BARBELL HIP THRUST4B. DB REVERSE IONARYBIKE30 MIN PADDLINGNOTE: 1-2 MINUTE REST AFTER EACH SUPERSET.NOTE: WATCH SHARP WOKOUT VIDEOS ON �——————————SHARP NUTRITION PLANBefore starting SHARP fat Loss program, your first step is to calculate your daily calories requirement.Everybody’s height/weight/age is different so they need different calories. Follow the 3 steps below tofind out your caloric intake to gain muscle.STEP 1: CALCULATE THE BMRUse Online BMR calculator or BMR Mobile App.Enter Height/Weight/Age including High Active (6 days a week) Lets assume your BMR came 1700.STEP 2: CACULATE THE MAINTENANCE CALORIES[FORMULA: BMR x 1.5]1700 x 1.7 2890 caloriesSo maintenance calories is 2890STEP 3: SUBSTRACT EXTRA CALORIES FOR LOSINGIf you want to lose 0.5lbs per week then substract 250 calories 2890 - 250 2640If you want to lose 1lbs per week then substract 500 calories 2890 - 500 2350If you want to lose 2lbs per week then substract 1000 calories 2890 - 1000 1890Guru Mann Fitness Inc.

Guru Mann Fitness Inc.MACROBREAKDOWNTOTAL CALORIES2000 aprx.PROTEIN (45%)CARBS (30%)FAT (25%)225g150g56gMEAL 1 - EGG BHURJI & FRUITINGREDIENTSPROTEINCARBSFAT1 WHOLE EGG6g1g5g7 EGG WHITE28g00SALT PEPPER0001 APPLE OR PEAR1g25g0TOTAL CALORIES 35g26g5gMEAL 2 - PROTEIN PAN CAKEINGREDIENTSPROTEINCARBSFAT1 WHOLE EGG6g1g5g1SP WHEY24g001SP CHIA SEED4g3g5g1SP RAISINS06g01/2 BANANA012g0TOTAL CALORIES 34g22g10gMEAL 3 - PANEER POTATOINGREDIENTSPROTEINCARBSFAT60g PANEER15g015g200G SWEET POTATO040g1gGREEN PEPPER / BROCCOLI7g15g0SALT / PEPPER000TOTAL CALORIES 22g55g16gGuru Mann Fitness Inc.

Guru Mann Fitness Inc.MEAL 4 - CHICKEN QUINOA BEANSINGREDIENTSPROTEINCARBSFAT100G CHICKEN26g01g2/3 CUP QUINOA OR BROWN RICE5g40g2g1/3CUP KIDNEY BEANS5g14g3gTOMATO———TOTAL CALORIES 36g54g6gMEAL 5 - SLOW DIGESTING PROTEININGREDIENTSPROTEINCARBSFAT100ML MILK5g5g2g100ML WATER0001SP CASEIN OR WHEY PROTEIN25g2g1g1.5SP PEANUT BUTTER6g6g13g5G GLUTAMINE000PINCH CINNAMON000TOTAL CALORIES 36g13g16gPRE WOKOUTINGREDIENTSQUANTITYPROTEINCARBSFATPRE WORKOUT 50ML000DURING 00WATER500-750ML000Guru Mann Fitness Inc.

Guru Mann Fitness Inc.POST WOKOUTINGREDIENTSQUANTITYPROTEINCARBSFATWHEY PROTEIN 0050g00TOTAL CALORIES SUPPLEMENT STACKINGREDIENTSEMPTYSTOMACHBREAKFAST PREW/ODURINGW/OPOSTW/OBEFOREBEDWHEY PROTEIN NOYESYESNONOCARNITINEYESNOYESNONONOCASEIN PROTEIN (OPTIONAL)NONONONONOYESMULTIVITAMINS (OPTIONAL)NOYESNONONONOPRE WORKOUTNONOYESNONONOBRANDS - ON / CELLUCOR / GNC / MUSCLETECH / GM NUTRITION / MUSCLEPHARM /DYMATIZE / GAT / BPI / BSNBuy Any Brand Which you can TrustGuru Mann Fitness Inc.

Guru Mann Fitness Inc.VEG NUTRITION PLAN (EGGETARIAN)MEAL 1 - EGG BHURJI & FRUITINGREDIENTSPROTEINCARBSFAT1 WHOLE EGG6g1g5g7 EGG WHITE28g00SALT PEPPER0001 APPLE OR PEAR1g25g0TOTAL CALORIES 35g26g5gMEAL 2 - PROTEIN PAN CAKEINGREDIENTSPROTEINCARBSFAT1 WHOLE EGG6g1g5g1SP WHEY24g001SP CHIA SEED4g3g5g1SP RAISINS06g01/2 BANANA012g0TOTAL CALORIES 34g22g10gMEAL 3 - PANEER POTATOINGREDIENTSPROTEINCARBSFAT60g PANEER15g015g200G SWEET POTATO040g1gGREEN PEPPER / BROCCOLI7g15g0SALT / PEPPER000TOTAL CALORIES 22g55g16gGuru Mann Fitness Inc.

Guru Mann Fitness Inc.MEAL 4 - SOY CHUNK QUINOA BEANSINGREDIENTSPROTEINCARBSFAT50G SOY CHUNKS26g15g0g1/2 CUP QUINOA OR BROWN RICE3g24g1g1/3CUP KIDNEY BEANS5g14g3gTOMATO———TOTAL CALORIES 34g53g4gMEAL 5 - SLOW DIGESTING PROTEININGREDIENTSPROTEINCARBSFAT100ML MILK5g5g2g100ML WATER0001SP CASEIN OR WHEY PROTEIN25g2g1g1.5SP PEANUT BUTTER6g6g13g5G GLUTAMINE000PINCH CINNAMON000TOTAL CALORIES 36g13g16gPRE WOKOUTINGREDIENTSQUANTITYPROTEINCARBSFATPRE WORKOUT 50ML000DURING 00WATER500-750ML000

Guru Mann Fitness Inc.POST WOKOUTINGREDIENTSQUANTITYPROTEINCARBSFATWHEY PROTEIN 0050g00TOTAL CALORIES Best Wishes to EveryoneRegardsGM12 WEEK PROGRESS TRACKING CALANDER BELOW:Please check the other link of full 12 Weeks Progress Tracker & print it out

Guru Mann Fitness Inc.Designed & Created by Guru MannProgress TrackerGuru Mann Fitness Inc.WEEK - dPerformedMissedPerformedMissedPOST issedTakenMissedTakenMissedTakenMissedIf MissedWhy?Rate YourSelf 0 to 10/10/10/10/10/10/10/10Bad - 0 Good - 10CommentHow Was Your Week MEASUREMENTS0th WEEK MEASUREMENTS 1st WEEK MEASUREMENTS h:Take Before & After PictureGuru Mann Fitness Inc.Hip:Hip:Thigh:Thigh:

12 WEEK PROGRESS TRACKING CALANDER BELOW: Please check the other link of full 12 Weeks Progress Tracker & print it out INGREDIENTS QUANTITY PROTEIN CARBS FAT WHEY PROTEIN ISOLATE 25-50G 50g 0 0 GLUTAMINE 5-10G 0 0 0 WATER 300-400ML 0 0 0 TOTAL CALORIES 50g 0 0. Guru Mann Fitness Inc. Guru Mann Fitness Inc. TAKEN MISSED Guru Mann Fitness Inc. MEALS