12 Week transformation plan with Diet & Exercises

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iAlpha
Posts: 18
Joined: Sun May 28, 2017 2:20 pm

12 Week transformation plan with Diet & Exercises

Postby iAlpha Sun Dec 03, 2017 1:31 pm

3 Month Transformation Program for Intermediate Training

Diet chart

eat each meal for every 2 to 3 hours
Morning Break fast betweem (8 and 9am)
1 1 Cup Ots
2 2 Hole eggs,3 Egg whites
OR
Optional 1 Scoop protein in 350 ml Water
2 Brown breads with 1 table spoon peanut butter

Mid Morning Snack between 11.00 and 12.00 Am
1 Glass of milk (300 ml)
2 2 Egg whites
3 2 Brown bread with 1 table spoon Peanut butter
Optional protein bar 20 or 30g
Lunch Luinch between 1 to 2 pm
1 200 chicken breast or 2 leg pieces
2 2 chapati with 1 cup of Dal
3 Salad(keera,tommoto,onion,carret etc)
Optional Subway
Chicken tikka with extra meat.
Note if you feel hungry at 5 pm have any fruit
Prework meal between 6 and 7
1 Cup ots
2 1 Banana
3 1 scop whey protein powder
4 1 table spoon peanut butter
8 pm workout starts
During workout BCAA's
Optional
1 1 scop whey protein powder
2 1 Banana
3 20 almonds

Post workout 1 Scoop protein powder
5g Gulatamine

Dinner Between 10 between 10.30PM
1 4 Egg whites,
2 2 whole eggs
3 cup brown rice
4 Salad any veggies

Before bed
1 ZMA

Training

Week Day
1 Monday
S.no. Wokout Sets Reps Rest periods
Rest&Active cardio
Chest & Triceps&abbs Tuesday
1 Incline dumbell press 4 15-12 reps 1min
2 Bench Press 3 15-12 reps 1min
3 Flyes 3 15-12 reps 1min
4 Dips chest version 3 15-12 reps 45 sec
Triceps
1 Skull crushers 3 15-12 reps 1min
2 Push downs 3 15-12 reps 1min
3 Dips 3 15-12 reps 1min
Abbs
1 Reverse crunches 3 30reps 45sec
2 Machine crunches 3 30reps 45sec
Back & Biceps&sides Wed
1 Chin ups 3 12,10,10 45sec
2 Lat pull downs 3 15-12 reps 1min
3 cable rows 4 15-12 reps 1min
4 single arm rows 3 15-12 reps 1min
5 Reverse pull downs 3 15-12 reps 1min
6 Hyperextension 3 15-12 reps 1min
Biceps
1 Dumbell Precher curls 3 15-12 reps 1min
2 Hammer curls 4 15-12 reps 1min
Sides
1 Dumbell bends 3 30reps 1min
2 Russian twists 3 30reps 1min
Shoulders&cardio Thursday
1 Shoulder press 3 15-12 reps 1min
2 Side raise 4 15-12 reps 1min
3 Front raise 3 15-12 reps 1min
4 Rear delt flyes 4 15-12 reps 1min
5 Shurgs 3 15-12 reps 1min
Cardio 15 min HIT Intervals 2min easy,1 min fast
Legs Friday
1 Leg exteions 5 15-12 reps 1min
2 Leg press 3 15-12 reps 1min
3 Leg curls 5 15-12 reps 1min
4 Lunges 3 15-12 reps 1min
5 Calves 4 15-12 reps 1min
Active cardio& abbs Sataurday
Cardio 15 min HIT Intervals 2min easy,1 min fast
1 leg raise 3 30reps 1min
2 Full crunches 3 30reps 1min
3 side crunches 3 30reps 1min
4 Russian twists 3 30reps 1min
5 dumbell bends 3 30reps 1min

Week Day
2 Monday
S.no. Wokout Sets Reps Rest periods
Rest&Active cardio
Chest & Triceps&abbs Tuesday
1 Incline dumbell press 4 8-12reps 1min
2 Bench Press 3 8-12reps 1min
3 Flyes 3 8-12reps 1min
4 Dips chest version 3 8-12reps 45 sec
Triceps
1 Skull crushers 3 8-12reps 1min
2 Push downs 3 8-12reps 1min
3 Dips 3 8-12reps 1min
Abbs
1 Reverse crunches 3 30reps 45sec
2 Machine crunches 3 30reps 45sec
Back & Biceps&sides Wed
1 Chin ups 3 12,10,10 45sec
2 Lat pull downs 3 8-12reps 1min
3 cable rows 4 8-12reps 1min
4 single arm rows 3 8-12reps 1min
5 Reverse pull downs 3 8-12reps 1min
6 Hyperextension 3 8-12reps 1min
Biceps
1 Dumbell Precher curls 3 8-12reps 1min
2 Hammer curls 4 8-12reps 1min
Sides
1 Dumbell bends 3 30reps 1min
2 Russian twists 3 30reps 1min
Shoulders&cardio Thursday
1 Shoulder press 3 8-12reps 1min
2 Side raise 4 8-12reps 1min
3 Front raise 3 8-12reps 1min
4 Rear delt flyes 4 8-12reps 1min
5 Shurgs 3 8-12reps 1min
Cardio 15 min HIT Intervals 2min easy,1 min fast
Legs Friday
1 Leg exteions 5 8-12reps 1min
2 Leg press 3 8-12reps 1min
3 Leg curls 5 8-12reps 1min
4 Lunges 3 8-12reps 1min
5 Calves 4 8-12reps 1min
Active cardio& abbs Sataurday
Cardio 15 min HIT Intervals 2min easy,1 min fast
1 leg raise 3 30reps 1min
2 Full crunches 3 30reps 1min
3 side crunches 3 30reps 1min
4 Russian twists 3 30reps 1min
5 dumbell bends 3 30reps 1min

Week Day
3 Monday
S.no. Wokout Sets Reps Rest periods
Rest&Active cardio
Chest & Triceps&abbs Tuesday
1 Incline dumbell press 4 6-8Reps 1 to 1.5 min
2 Bench Press 3 6-8Reps 1 to 1.5 min
3 Flyes 3 6-8Reps 1 to 1.5 min
4 Dips chest version 3 6-8Reps 1 to 1.5 min
Triceps
1 Skull crushers 3 6-8Reps 1 to 1.5 min
2 Push downs 3 6-8Reps 1 to 1.5 min
3 Dips 3 6-8Reps 1 to 1.5 min
Abbs
1 Reverse crunches 3 15reps 1 to 1.5 min
2 Machine crunches 3 15reps 1 to 1.5 min
Back & Biceps&sides Wed
1 Chin ups 3 12,10,10 45sec
2 Lat pull downs 3 6-8Reps 1 to 1.5 min
3 cable rows 4 6-8Reps 1 to 1.5 min
4 single arm rows 3 6-8Reps 1 to 1.5 min
5 Reverse pull downs 3 6-8Reps 1 to 1.5 min
6 Hyperextension 3 6-8Reps 1 to 1.5 min
Biceps
1 Dumbell Precher curls 3 6-8Reps 1 to 1.5 min
2 Hammer curls 4 6-8Reps 1 to 1.5 min
Sides
1 Dumbell bends 3 15reps 1 to 1.5 min
2 Russian twists 3 15reps 1 to 1.5 min
Shoulders&cardio Thursday
1 Shoulder press 3 6-8Reps 1 to 1.5 min
2 Side raise 4 6-8Reps 1 to 1.5 min
3 Front raise 3 6-8Reps 1 to 1.5 min
4 Rear delt flyes 4 6-8Reps 1 to 1.5 min
5 Shurgs 3 6-8Reps 1 to 1.5 min
Cardio 15 min HIT Intervals 2min easy,1 min fast
Legs Friday
1 Leg exteions 5 6-8Reps 1 to 1.5 min
2 Leg press 3 6-8Reps 1 to 1.5 min
3 Leg curls 5 6-8Reps 1 to 1.5 min
4 Lunges 3 6-8Reps 1 to 1.5 min
5 Calves 4 6-8Reps 1 to 1.5 min
Active cardio& abbs Sataurday
Cardio 15 min HIT Intervals 2min easy,1 min fast
1 leg raise 3 15reps 1 to 1.5 min
2 Full crunches 3 15reps 1 to 1.5 min
3 side crunches 3 15reps 1 to 1.5 min
4 Russian twists 3 15reps 1 to 1.5 min
5 dumbell bends 3 15reps 1 to 1.5 min

Week Day
4 Monday
S.no. Wokout Sets Reps Rest periods
Rest&Active cardio
Chest & Triceps&abbs Tuesday
1 Incline dumbell press 4 3-5Reps 1 to 1.5 min
2 Bench Press 3 3-5Reps 1 to 1.5 min
3 Flyes 3 3-5Reps 1 to 1.5 min
4 Dips chest version 3 3-5Reps 1 to 1.5 min
Triceps
1 Skull crushers 3 3-5Reps 1 to 1.5 min
2 Push downs 3 3-5Reps 1 to 1.5 min
3 Dips 3 3-5Reps 1 to 1.5 min
Abbs
1 Reverse crunches 3 8-10reps 1 to 1.5 min
2 Machine crunches 3 8-10reps 1 to 1.5 min
Back & Biceps&sides Wed
1 Chin ups 3 12,10,10 45sec
2 Lat pull downs 3 3-5Reps 1 to 1.5 min
3 cable rows 4 3-5Reps 1 to 1.5 min
4 single arm rows 3 3-5Reps 1 to 1.5 min
5 Reverse pull downs 3 3-5Reps 1 to 1.5 min
6 Hyperextension 3 3-5Reps 1 to 1.5 min
Biceps
1 Dumbell Precher curls 3 3-5Reps 1 to 1.5 min
2 Hammer curls 4 3-5Reps 1 to 1.5 min
Sides
1 Dumbell bends 3 8-10reps 1 to 1.5 min
2 Russian twists 3 8-10reps 1 to 1.5 min
Shoulders&cardio Thursday
1 Shoulder press 3 3-5Reps 1 to 1.5 min
2 Side raise 4 3-5Reps 1 to 1.5 min
3 Front raise 3 3-5Reps 1 to 1.5 min
4 Rear delt flyes 4 3-5Reps 1 to 1.5 min
5 Shurgs 3 3-5Reps 1 to 1.5 min
Cardio 15 min HIT Intervals 2min easy,1 min fast
Legs Friday
1 Leg exteions 5 3-5Reps 1 to 1.5 min
2 Leg press 3 3-5Reps 1 to 1.5 min
3 Leg curls 5 3-5Reps 1 to 1.5 min
4 Lunges 3 3-5Reps 1 to 1.5 min
5 Calves 4 3-5Reps 1 to 1.5 min
Active cardio& abbs Sataurday
Cardio 15 min HIT Intervals 2min easy,1 min fast
1 leg raise 3 8-10reps 1 to 1.5 min
2 Full crunches 3 8-10reps 1 to 1.5 min
3 side crunches 3 8-10reps 1 to 1.5 min
4 Russian twists 3 8-10reps 1 to 1.5 min
5 dumbell bends 3 8-10reps 1 to 1.5 min

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