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The document outlines a comprehensive bulking and fitness regimen, detailing recommended fruits, vegetables, and foods for nutrition, alongside a structured daily exercise routine. It emphasizes the importance of hydration, limited screen time, and a disciplined approach to studying and personal development. Additionally, it introduces concepts like Ikigai and Kaizen to encourage goal-setting and continuous improvement.

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akshaysharma070702
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4 views

imp

The document outlines a comprehensive bulking and fitness regimen, detailing recommended fruits, vegetables, and foods for nutrition, alongside a structured daily exercise routine. It emphasizes the importance of hydration, limited screen time, and a disciplined approach to studying and personal development. Additionally, it introduces concepts like Ikigai and Kaizen to encourage goal-setting and continuous improvement.

Uploaded by

akshaysharma070702
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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BULKING BODY –

Fruits:
- Bananas (rich in potassium and carbohydrates)
- Berries (high in antioxidants and protein)
- Citrus fruits like oranges and grapefruits (rich in vitamin C and carbohydrates)
- Apples (rich in fiber and carbohydrates)
- Mangoes (rich in carbohydrates and protein)

Vegetables:
- Leafy greens like spinach and kale (rich in iron and protein)
- Broccoli (high in protein and fiber)
- Bell peppers (rich in vitamin C and carbohydrates)
- Carrots (rich in vitamin A and fiber)
- Sweet potatoes (rich in complex carbohydrates and fiber)

Foods:
- Dairy products like milk, cheese, and yogurt
- Legumes like lentils, chickpeas, and black beans
- Whole grains like brown rice, quinoa, and whole wheat bread
- Nuts and seeds like almonds, walnuts, and chia seeds
- Healthy fats like avocado, olive oil, and fatty fish.
FIXING BODY –
Movement-
- 10 min. stretching in morning
- 1hr workout daily
- face exercise in morning

Food-
- 3L water/per day

Digital timing-
- 2hr mobile screen timing a day
- study on laptop
- 1.5 hr laptop screening
Daily exercise [compulsory] –
- 50 normal pushups
- 10 diamond pushups
- 10 wide arm pushups
- 10 pull ups
- 50(25 each arm) biceps exercise
- 30(15 each arm) triceps exercise
- 5 min. pack exercise
DAILY ROUTINE –
- 12:00 am - 06:00 am = sleep
- 06:00 am - 07:30 am = study
- 07:30 am - 08:30 am = exercise + tea + fresh + ready
- 08:30 am - 03:30 pm = live classes +( lunch)
- 03:30 pm - 04:00 pm = rest
- 04:00 pm - 07:00 pm = study
- 07:00 pm - 08:00 pm = exercise + rest
- 08:00 pm - 10:00 pm = dinner
- 10:00 pm - 12:00 am = study
- 12:00 am - 06:00 am = sleep
PHYSICS LEGEND-
Basic maths (14 lecture + 8 dpp)
Vectors (6 lecture + 4 dpp)
Units and dimensions ( 9 lecture + 5 dpp)
Motion in a straight line (5 lecture + 4dpp)

PHYSICAL CHEMISTRY LEGEND-


Some basic concepts of chemistry (16lecture + 10
dpp)
Redox reactions (6 lecture + 4 dpp)
Solution (12 lecture + 6 dpp)
States of matter (3 lecture + 1 dpp)

Botany legend-
Cell the unit of life (11 dpp)
cell division (5 dpp)

Zoology legend-
Structural organization in animals (19 lecture + 12
dpp)
Breathing and exchange of gases (2 lecture + 2 dpp)
-UNRECOGNIZABLE-
[ 63 Days ]
1. Don’t be on social media more than 20 minutes a day.
2. Spend 1 hour a day in learning a new skill.
3. Workout for 1 hour daily , “eliminate all excuses”.
4. Meditate for 20 minutes a day for relaxing bdy and
wake up the internal energy.
5. A sleep of atleast 6-7 hours a day.
“ MAKE A GOAL IN THE START OF THE DAY AND
COMPLETE IT BEFORE DAY ENDS”
-DISCIPLINE-
Ikigai – Discover your purpose of life, make
a goal everyday which fuels you and makes
you wake up everyday.
Kaizen – Make small improvements every
day and increase them day by day. Don’t try
to make major improvement in less time.
Pomodoro – Work for 25 minutes with
focus and concentrtion, then take a break
of 5 minutes to relax your mind. Then again
follow this , and repeat it. Remember not to
use mobile or laptop while 5 minutes break.
Harahachibu – Eat only upto 80% of total
you want. Don’t eat much. It will boost your
energy and stay you filled.
Shoshin – Approach each task as a
Beginner. With full energy and focus as you
are at first time.
10 normal pushups
10 diamond pushups
10 wide arm pushups
10 switching pushups
10 spider pushups
10 pike pushups
10 fist pushups
10 archer pushups
10 hindu pushups
10 typewriter pushups
= 100 pushups challenge
at sunday

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