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Nitin diet plan (3) compressed

Solid Business (National Institute of Fitness and Sports in Kanoya)

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20 pages
ebook HOW TO
GAIN
10 KGS OF
MUSCLE
MASS

NITIN CHANDILA
DIET
TRAINING
SUPPLEMENTS
INPUTS FROM
SANDEEP BAISOYA

BY - TARUN GILL
FOUNDER, TG TALKS MEDIA

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THE DIET
PLAN
"Every meal will
get you closer
to your goal."

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BREAKFAST
6 egg whites
4 full eggs
Cheese slice
4 Brown bread slices
2 bananas

PRE WORK OUT

100 grams chicken with
brown rice and
potato

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POST WORK OUT

10 egg whites
500 ml cow milk
4 table spoon peanut
butter
2 brown bread

BEFORE LUNCH
2 scoop whey protein
1 banana

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LUNCH
50 grams Rice
300 grams chicken breast
Green veggies

PRE WORK OUT

10 egg whites
1 banana
1 scoop whey protein

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POST WORK OUT

250 grams fish
50 grams rice
Green salad

BEFORE BEDTIME
100 grams papaya
1 scoop casein protein

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SUPPLEMENT
PLAN
"Timing is the key
for these products
to be effective."

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SUPPLEMENT A TION / MENU

Milk thistle

Liver protection- breakfast

T A URINE

Faster metabolism, during the day

fla x seed oil / fish oil

To maintain healthy hair and skin- breakfast

Multi vitamin

General well being- breakfast

ZM A
For quality sleep- bedtime

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SUPPLEMENT A TION / MENU

Whe y protein

Muscle recovery- 1 hour after traiing

BC AA
Intra training and preventing muscle
breakdown

Lean Gainer

For extra calories without the fat -

breakfast

Cell tech

Instant energy and recovery- before

work out

HCL creatine

before work out pump

glutamine

Prevening muscle loss

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TRAINING
PLAN
"Increase the
weight with
every set."

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DAY 1 MONDAY

CHEST- AM
4 sets each with 10-15 reps

1 Flat bench
.

2 Dumbell press
.

3 Incline bench
.

4 Incline bench dumbbell

.

press
5 Butterfly
.

6 Parellel bar
.

7 Pull over
TRICEPS- PM
.

4 sets each with 10-15 reps

1 Push down
.

2 Over head
.

3 Lying triceps
.

4 Tricep extension
.

5 Rope pull down

.

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LEGS- AM DAY 2 TUESDAY

4 sets each with 10-15 reps

1 Legs
.

2 Free squats
.

3 Weighted sumo squats

.

4 Leg press
.

5 Leg curl
.

6 Dumbell deadlifts
.

7 90 degrees leg press

.

8 Donkey calve raises

.

SHOULDERS- PM
4 sets each with 10-15 reps

1 Behind the neck press

.

barbell
2 Front barbell press
.

3 Side raises
.

4 Front raises
.

5 Rear shoulders behind

. –

butterfly
6 Shrugs
.

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BACK- AM DAY 3 WEDNESDAY

4 sets each with 10-15 reps

1 Back lat pull down

.

2 Front pull down

.

3 Seated rowing
.

4 Bent over rowing

.

5 One arm dumbbell

.

6 Deadlifts hyper
. /

extension
BICEPS/ABS- PM
4 sets each with 10-15 reps

1 Barbell curls
.

2 Incline alternate
.

dumbbell
3 Preacher
.

4 Concentration curl
.

5 Hammer dumbbell
. .

6 Abs
.

7 Leg raises 150 reps

. – 4
sets
8 Hanging leg raises
.
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DAY 4 THURSDAY

CHEST- AM
4 sets each with 10-15 reps

1 Flat bench
.

2 Dumbell press
.

3 Incline bench
.

4 Incline bench dumbbell

.

press
5 Butterfly
.

6 Parellel bar
.

7 Pull over
TRICEPS- PM
.

4 sets each with 10-15 reps

1 Push down
.

2 Over head
.

3 Lying triceps
.

4 Tricep extension
.

5 Rope pull down

.

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LEGS- AM DAY 5 FRIDAY

4 sets each with 10-15 reps

1 Legs
.

2 Free squats
.

3 Weighted sumo squats

.

4 Leg press
.

5 Leg curl
.

6 Dumbell deadlifts
.

7 90 degrees leg press

.

8 Donkey calve raises

.

SHOULDERS- PM
4 sets each with 10-15 reps

1 Behind the neck press

.

barbell
2 Front barbell press
.

3 Side raises
.

4 Front raises
.

5 Rear shoulders behind

. –

butterfly
6 Shrugs
.

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BACK- AM DAY 6 SATURDAY

4 sets each with 10-15 reps

1 Back lat pull down

.

2 Front pull down

.

3 Seated rowing
.

4 Bent over rowing

.

5 One arm dumbbell

.

6 Deadlifts hyper
. /

extension
BICEPS/ABS- PM
4 sets each with 10-15 reps

1 Barbell curls
.

2 Incline alternate
.

dumbbell
3 Preacher
.

4 Concentration curl
.

5 Hammer dumbbell
. .

6 Abs
.

7 Leg raises 150 reps

. – 4
sets
8 Hanging leg raises
.
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DAY 7 SUNDAY

REST
STEAM/SAUNA

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THATS HOW YOU

MARKET THE

FITNESS PLAN

WHICH PEOPLE

WILL PAY FOR

AND ITS

CALLED

FITNESS

MARKETING

TARUN GILL
INDIA'S NUMBER 1 FITNESS MARKETING EXPERT

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LET ME TEACH

YOU THIS SKILL

www.learnfitnessmarketing.com
TARUN GILL
INDIA'S NUMBER 1 FITNESS MARKETING EXPERT

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ABOUT TARUN GILL

Tarun Gill is India's leading fitness marketing expert with a following of more
than 2 million. He is also the Founder of TG Talks Media, India's biggest fitness
media platform.

He is a graduate from St Stephens College Delhi . He also holds a Master's

degree in Marketing Management and Journalism. After serving major Fortune
100 companies, including IBM, HSBC, he took up fitness as a full time career,
becoming India's first full time fitness Youtuber.

Tarun is also an amazon bestselling fitness authors with six bestselling books
under his belt. Recently he turned TV Producer by launching India's biggest
fitness league, IFL, along with Bollywood actor, Suneil Shetty.

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