John abraham diet and workout chart

Nutrition Step by step guide John 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 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 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. Vinod Channa decodes Abrahams 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 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 Wednesday 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 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 Saturday Cardio Abdominal workout Crunches and leg raises 3 sets, 15 reps 30 minutes of jogging SundayDay of rest