SHAUN’S DIET CHART
Your BMR-
1,700 Cal/Day
Activity Level: High
MASS GAIN PROGRAM
WEEK 1- 2400
WEEK 3-2500
WEEK 5-2800
WEEK 7-2900
WEEK 9-3000
WEEK 11- UNDECIDED
MEAL FOOD QUANTITY
MORNING 3 hours after OATS w 1 teaspoon honey; WHEY// BOILED 100g; 1 scoop//6 whites; 3
waking up EGG WHITES; PUMPKIN SEEDS; spoons;1 cup with slim milk;
COFFEE w 1 teaspoon brown sugar
1 full
CUCUMBER
LUNCH CHICKEN BREAST//SOYA 200g//100g; 300g//4 small; 50-
CHUNKS; RICE//CHAPATI; 60g// Sufficient Sambar
DHAL // SAMBAR
SNACK BOILED/ SCRAMBLED EGG; APPLE; 2 whites + 4 whole; 1 Big; 1 Big;
BANANA; PEANUT BUTTER SLICE
1 slice
NIGHT 3 hours before CHICKEN BREAST/PANEER; 150g/100g; 350g//3 Big; 50-60g;
sleeping STEAMED RICE//DOSA, Sufficient Sambar;
(Multivitamin, fish oil) CURD//DHAL or SAMBAR, 1 bowl veggies;
SPINACH// HOME-MADE
VEGGIES;
200ml
BUTTERMILK
(// means ‘’ OR’’) APPROX MACROS- P- 130-140g C-230-250g F-85g fibre-35g (WATER INTAKE-
3.5L/Day at least)
EVERY SUNDAY- HIGH CARB+CALORIE CHEAT MEAL. MEAL WILL BE PICKED FOR YOU.
SUPPLEMENTS FOR YOU- WHEY PROTEIN, MULTIVITAMIN & OMEGA 3 // AVERAGE SLEEP PER NIGHT- 7.5 hour
SHAUN’S WORKOUT ROUTINE
DAY ROUTINE
MONDAY PUSH
TUESDAY PULL
WEDNESDAY LEGS
THURSDAY PUSH
FRIDAY PULL
SATURDAY LEGS
SUNDAY ACTIVE REST / CONDITIONING
PUSH
BENCH PRESS 4x12;10;8;6
INCLINE DUMBELL PRESS 3x12;10;8
(very slow movement)
CHEST PRESS 3xFailure
CABLE FLY 3xFailure
SHOULDER PRESS 3x12;10;8
REAR DELT CableFly 3x12
DUMBELL SIDE LATERAL RAISE 3x12;10;8
TRICEP CABLE PULLDOWN 3x18;15;15
TRICEP OVERHEAD EXTENSION 3x12
PULL-
LAT PULLDOWN WIDE GRIP 3x12;10;8
CABLE ROWS 3xFailure
(very slow/ back squeezing)
DUMBELL ROW 3x15 Or,
T-BAR ROW 3xFailure
(slow eccentric)
BARBELL SHRUGS (TRAPS) 2xFailure
BARBELL ROW 4x12;10;8;6
PREACHER CURL 3x12
HAMMER CURL 3xFailure
BARBELL CURL(SUPERSET) – (grip) WIDE 30; MED 20; CLOSE 10
LEGS-
SQUATS 3x12;10;8
LEG PRESS 4x 18; 12; 10; 8
DUMBELL LUNGES 3x12 step & back Or,
HACK SQUAT 3x12
LEG EXTENSION FOR QUADS- 3x20
(last set 10 second hold)
LEG EXTENSION FOR HAMS- 3x15 Or,
(last set 10 second hold)
ROMANIAN DEADLIFT 3x12;10;8
CALF RAISE 4x15
WALL SIT 2x45 sec
CORE & CONDITIONING-
PLANK 4x60sec
CRUNCHES 3x20
LEG RAISE 3x15
HIGH PLANK to LOW 3x10
WALL SIT WITH PLATE UPRIGHT 3x30sec
INCLINED PLANK 2x60sec
IF IN CASE YOU CHOSE TO REST ON SUNDAY (SKIPPING ABS &
CONDITIONING)- PERFORM 3 EXERCISES FROM THEM ON EACH LEG DAY!
MUST GO HEAVY ON EXERCISES LIKE- BENCH PRESS, SHOULDER SHRUG,
BARBELL ROW, CABLE ROW, SQUAT, LEG PRESS, LEG EXT FOR QUADS.
MUST FOCUS ON MUSCLE SQUEEZE ON EXERCISES LIKE-
CHEST PRESS, PREACHER CURL, TRICEP PULLDOWN, LATERAL RAISE, CALF
RAISE, PLANK and ALL ISOLATED MOVEMENTS.
EACH WORKOUT MUST LAST FOR 1hr including warm up and dynamic
stretching/cooldown- not more!
KEY POINTS-
-ALWAYS WEIGH YOUR FOOD POST COOKING
EXCEPT OATS.
-TAKE CLEAR PROGRESS PHOTOS EVERYDAY.
-WEIGH YOURSELF IN THE MORNING AFTER YOUR
DUMP, BUT BEFORE YOU CONSUME ANY CALORIES.
-FLUCTUATE BETWEEN HUNGRY AND FULL- TRY TO
BE ‘’SATISFIED’’- DON’T STARVE, DON’T BE STUFFED.
-CHEAT MEAL MUST BE HIGH IN CARB.
-CARDIO IN INCREMENTS- ONLY POST WORKOUT.
-TRY AND WORKOUT AT THE SAME TIME EVERYDAY.
-IF YOUR MUSCLES ARE SORE, TRAIN EASY.
--LASTLY, YOUR BODY TRANSFORMATION CAN
CAUSE MANY OTHER SIGNIFICANT
TRANSFORMATIONS IN YOUR LIFE SUCH AS YOUR
MINDSET, RELATIONSHIPS, WORK LIFE, PERSONAL
LIFE AND SO ON. KEEP THAT IN MIND, AND DON’T
GIVE UP ON THIS HOLISTIC JOURNEY, FOR THE
BETTERMENT OF YOUR WHOLE LIFE.