8 Week Schedule
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Pre Workout Calories Carbs 207 39 105 27 312 66 Post Workout 120 3 207 39 327 42 Mid Afternoon 90 22 120 0 210 22 Lunch 42 0 28 0 142 30 212 30 Evening 120 3 102 1 24 4 246 8 Dinner 250 0 14 2 264 2 Totals 1,571 170 Your Daily Goal 1,810 181 Remaining 239 11 Calories Carbs Bread - Whole-wheat, 3 slice Bananas - Raw, 1 medium (7" to 7-7/8" long) Optimum Nutrition - Whey Proten, 1 rounded scoo Bread - Whole-wheat, 3 slice(s) Home - Fruit Salad, 1 cup Egg,whole - Boiled Egg, 2 Med Chicken - Skinless & Boneless, 3 oz South Indian - Butter Milk, 0.5 Cup 150 ml Homemade - Chapathi, 1 container (2 chapathis e Optimum Nutrition - Whey Proten, 1 rounded scoo Homemade Egg Whites - 3 Egg Whites, 6 egg white Cucumber - Peeled, raw, 1 medium Home - Boiled Chicken Breast, 250 g Homemade - Chopped Raw Vegetable Salad, 1 cups
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Transcript of 8 Week Schedule
Diet
Pre WorkoutCaloriesCarbsFatProteinFiberSugarBread - Whole-wheat, 3 slice2073948617Bananas - Raw, 1 medium (7" to 7-7/8" long)10527013143126649931
Post WorkoutOptimum Nutrition - Whey Proten, 1 rounded scoop120312401Bread - Whole-wheat, 3 slice(s)207394861732742532618
Mid AfternoonHome - Fruit Salad, 1 cup902211318Egg,whole - Boiled Egg, 2 Med12008120121022913319
LunchChicken - Skinless & Boneless, 3 oz4201800South Indian - Butter Milk, 0.5 Cup 150 ml2800000Homemade - Chapathi, 1 container (2 chapathis ea.)1423015002123021300
EveningOptimum Nutrition - Whey Proten, 1 rounded scoop120312401Homemade Egg Whites - 3 Egg Whites, 6 egg whites102102201Cucumber - Peeled, raw, 1 medium2440113246814715
DinnerHome - Boiled Chicken Breast, 250 g250085000Homemade - Chopped Raw Vegetable Salad, 1 cups1420010264285010
Totals1,571170291642073Your Daily Goal1,810181401812035Remaining2391111170-38CaloriesCarbsFatProteinFiberSugar
ProgressWeek 1Week 2Week 3Week 4Week 5Week 6Week 7Week 8WeightBMIBody Fat %Bench PressDipsClose Grip Bench PressPushdownsSkull CrusherSquatsLungesLeg PressOverhead PressDumbbell PressBarbell rowingDeadliftBarbell curlSeated Incine CurlEZ bar CurlPushupsDipsFree SquatsPull-ups
Week 1Cardio (Sprinting)TuesdayAbsThursdayAbsSaturdayAbsSundayTimeWeek 1MonRepsWeight (kgs)WedWeight (kgs)WeightFriRepsWeight (kgs)Push UpsFree SquatsPull upsBench Press (5 sets)1Squats1Barbell Rowing1222333444555DipsLunges1Deadlift1Close grip Bench Press1222333444555Leg Press1Barbell Curl1Push downs1222333444555Over Head Press1Seated Incline Curl1Skull Crusher1222333444555Dumbbell Press1EZ bar curl122334455Barbell Upright rows12345
Week 2Cardio (Sprinting)TuesdayAbsThursdayAbsSaturdayAbsSundayTimeWeek 2MonRepsWeight (kgs)WedWeight (kgs)WeightFriRepsWeight (kgs)Push UpsFree SquatsPull upsBench Press (5 sets)1Squats1Barbell Rowing1222333444555DipsLunges1Deadlift1Close grip Bench Press1222333444555Leg Press1Barbell Curl1Push downs1222333444555Over Head Press1Seated Incline Curl1Skull Crusher1222333444555Dumbbell Press1EZ bar curl122334455Barbell Upright rows12345
Week 3Cardio (Sprinting)TuesdayAbsThursdayAbsSaturdayAbsSundayTimeWeek 3MonRepsWeight (kgs)WedWeight (kgs)WeightFriRepsWeight (kgs)Push UpsFree SquatsPull upsBench Press (5 sets)1Squats1Barbell Rowing1222333444555DipsLunges1Deadlift1Close grip Bench Press1222333444555Leg Press1Barbell Curl1Push downs1222333444555Over Head Press1Seated Incline Curl1Skull Crusher1222333444555Dumbbell Press1EZ bar curl122334455Barbell Upright rows12345
Week 4Cardio (Sprinting)TuesdayAbsThursdayAbsSaturdayAbsSundayTimeWeek 4MonRepsWeight (kgs)WedWeight (kgs)WeightFriRepsWeight (kgs)Push UpsFree SquatsPull upsBench Press (5 sets)1Squats1Barbell Rowing1222333444555DipsLunges1Deadlift1Close grip Bench Press1222333444555Leg Press1Barbell Curl1Push downs1222333444555Over Head Press1Seated Incline Curl1Skull Crusher1222333444555Dumbbell Press1EZ bar curl122334455Barbell Upright rows12345
Week 5Cardio (Sprinting)TuesdayAbsThursdayAbsSaturdayAbsSundayTimeWeek 5MonRepsWeight (kgs)WedWeight (kgs)WeightFriRepsWeight (kgs)Push UpsFree SquatsPull upsBench Press (5 sets)1Squats1Barbell Rowing1222333444555DipsLunges1Deadlift1Close grip Bench Press1222333444555Leg Press1Barbell Curl1Push downs1222333444555Over Head Press1Seated Incline Curl1Skull Crusher1222333444555Dumbbell Press1EZ bar curl122334455Barbell Upright rows12345
Week 6Cardio (Sprinting)TuesdayAbsThursdayAbsSaturdayAbsSundayTimeWeek 6MonRepsWeight (kgs)WedWeight (kgs)WeightFriRepsWeight (kgs)Push UpsFree SquatsPull upsBench Press (5 sets)1Squats1Barbell Rowing1222333444555DipsLunges1Deadlift1Close grip Bench Press1222333444555Leg Press1Barbell Curl1Push downs1222333444555Over Head Press1Seated Incline Curl1Skull Crusher1222333444555Dumbbell Press1EZ bar curl122334455Barbell Upright rows12345
Week 7Cardio (Sprinting)TuesdayAbsThursdayAbsSaturdayAbsSundayTimeWeek 7MonRepsWeight (kgs)WedWeight (kgs)WeightFriRepsWeight (kgs)Push UpsFree SquatsPull upsBench Press (5 sets)1Squats1Barbell Rowing1222333444555DipsLunges1Deadlift1Close grip Bench Press1222333444555Leg Press1Barbell Curl1Push downs1222333444555Over Head Press1Seated Incline Curl1Skull Crusher1222333444555Dumbbell Press1EZ bar curl122334455Barbell Upright rows12345
Week 8Cardio (Sprinting)TuesdayAbsThursdayAbsSaturdayAbsSundayTimeWeek 8MonRepsWeight (kgs)WedWeight (kgs)WeightFriRepsWeight (kgs)Push UpsFree SquatsPull upsBench Press (5 sets)1Squats1Barbell Rowing1222333444555DipsLunges1Deadlift1Close grip Bench Press1222333444555Leg Press1Barbell Curl1Push downs1222333444555Over Head Press1Seated Incline Curl1Skull Crusher1222333444555Dumbbell Press1EZ bar curl122334455Barbell Upright rows12345
