Thread by @dermayank

Workout guide

A few weeks ago, I posted a picture of my transformation and lots of people admired me for it and asked me redundantly what was my workout plan and diet I follow.

Hence I'm writing this workout guide for Developer friends explaining everything I did.

🧵A Thread🧵

If you are completely new to workout, then for the first 1-2 weeks try mix exercises i.e. combination of exercise targeting each body part with the very lightweight.

After that, you can follow the below exercise regime.

Day 1: Chest Day

1. Push-ups (3 sets x 10 reps)
2. Inclined Bench Press (3 sets x 10 reps)
3. Flat Barbell Bench Press (3 sets x 10 reps)
4. Decline Bench Press (3 sets x 10 reps)
5. Incline Chest Fly (3 sets x 10 reps)

Day 2: Back Day

1. Wide-Grip Pull-ups (3 sets x 10 reps)
2. Deadlift (3 sets x 10 reps)
3. Seated Lat Pull Down (3 sets x 15 reps)
4. One Arm Dumbbell Rowing (3 sets x 15 reps)
5. Bent-Over Barbell Row (3 sets x 10 reps)
6. Grip crush (3 sets x 10 reps)

Day 4: Biceps & Triceps

1. Preacher Curls (3 sets x 15 reps)
2. Skull Crushers (3 sets x 10 reps)
3. Incline Dumbbell Curl (3 sets x 10 reps)
4. Tricep Cable Pushdowns (3 sets x 15 reps)
5. Concentration Curls (3 sets x 15 reps)
6. Bench Dips (3 sets x 10 reps)

Day 3: Shoulder Day

1. Shoulder Press with Dumbbells (3 sets x 10 reps)
2. Side Lateral Raises (3 sets x 10 reps)
3. Machine Reverse Flyes ( 3 sets x 15 reps)
4. Dumbbell Front Raises (3 sets x 10 reps)
5. Upright Rowing (3 sets x 10 reps)
6. Shrugs (3 sets x 15 reps)

Day 5: Legs Day

1. Squats (3 sets x 15 reps)
2. Leg Press Machine (3 sets x 10 reps)
3. Hamstring Leg Curl (3 sets x 10 reps)
4. Calf Raises (3 sets x 15 reps)
5. Quad Leg Extension (3 sets x 10 reps)

Day 6: Biceps & Triceps

1. Dumbbell Preacher Curls (3 sets x 15 reps)
2. Skull Crushers (3 sets x 10 reps)
3. Incline Dumbbell Curl (3 sets x 10 reps)
4. Diamond Push-Ups (3 sets x 15 reps)
5. Rope Hammer Curl (3 sets x 15 reps)
6. One-Arm Overhead Extension (3 sets x 10 reps)

Day 7: REST

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If you are aiming to lose weight, you can add cardio and Abs exercise at the end of each day's exercise.

For most effective results, try HIIT training.

But, if your aim is weight gain, then you have to say a big NO to the cardio.

Diet you have to follow to get in the best shape.

The diet has been divided into two parts, one for the weight gain and another for weight loss.

Choose appropriate according to your goal.

Weight Loss Diet -

1. More Protein
2. No Refined Sugar
3. Minimize food rich in carbs
4. Oats
5. More Pulses and Vegetables
6. Chicken & Eggs / Paneer
7. Brown Rice and Bread
8. No junk food
9. Black coffee/ green tea
10. Cucumber (whenever you feel hungry)
11. More Water

Weight Gain Diet -

1. More Protein
2. No Refined Sugar
3. Carb rich food items - Rice, Sweet Potatoes, Whole-Grain Bread, Bananas
4. Chicken & Eggs / Paneer
5. Peanut Butter
6. More Water

An important thing to note while gaining weight is, make sure you are never hungry.

During weight gain don't eat too much all at once but eat multiple times carbs rich food (especially when you feel hungry).

You can eat junk food too, they will help you gain weight fast, but I will not recommend it because it will result in more fat gain and less muscle gain.

Common Mistakes at Gym -

1. Not warming up properly.
2. Too heavy, too soon.
3. Too light for too long.
4. Skipping multiple training sessions.
5. Poor exercise selection.
6. Not taking proper rest.
7. Forgetting your water bottle.
8. Incorrect training posture and form.

If you are vegetarian and Indian, this article by @LifeMathMoney will be very helpful you.

It is must read for vegetarians aiming to get in best shape.

lifemathmoney.com/how-to-increas…