Zaid Khan Fitness

CLIENT INFORMATION:

1. NAME: Samyak Jain

2. Age: 17
3. Goal: Muscle Gain
4. CURRENT WEIGHT : kg
5. Food Preferences: veg egg
6. Date: 15/08/18
7. Plan Duration: 4 weeks

Do’s and Don’t’s

Have 500 ml water before every meal and atleast 1 Litre water during the workout
1. Don’t skip meals
Skipping meals is never going to help you in weight gain.

2. Eat more frequently

Have small meals frequently and regularly. The aim is to never let yourself be hungry. Be it having
healthy snacks or fruits, try to eat more frequently.
3. Have home-made foods
Cook food at home so that you can be more attentive towards the ingredients and find healthy
alternatives to cooking. For example, you can use lesser oil or bake the chicken instead of frying.

4. Increase the stock of healthy foods

Always make sure that you have enough healthy food in store so that whenever your hunger pangs
strike, you eat something healthy instead of the stored pastries or the pizza leftovers.

6. Choose bigger plates and bowls

This really works. This has to do with the psychology.

7. Don’t go to parties with an empty stomach

Heading towards a party? Eat something healthy and then go. This will let you be half-filled and
hence you will gorge the party food lesser. This can help you have fewer alcoholic drinks too.
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8. Limit the usage of sugar and salt
Ditch the salt shaker and those additional spoons of sugar for your tea. Both sugar and salt should be
taken in moderation. While excess sugar may affect blood sugar levels, excess salt may cause water
retention and these contribute to weight gain.

9. Eat more fruits & vegetables

In order to make your meals more filling, you can add fruits and veggies to them. This is a way to
twist your dishes in the healthy manner.

10. 4-5 Liters Of Water Throughout The Day

Stay Hydrated During The Workout

11. Multivitamin After workout

12. Workout can be done anytime just be consistent

Below medicines don’t have side effects and are safe to use doctors consultation is not necessary.
(you can avoid them if you want).

Name Benefits Dosage

Gemcal D3 Calcium is required for bones and D3 for its 1 tab after workout
absorption
Evion 400 Good for skin, antioxidant 1 tab post workout
Supradyn Multivitamins, improves blood circulation and 1 tab after breakfast
nutrient absorption.
Omega 3 Improves cardiovascular health, muscle gain, fat 1 tab before bed
loss, glowing skin
Himalaya Boosts Testosterone Level, good for muscle 1 tab before bed
Ashwagandha gaining and fit body
Psyllium Husk Adds Fibres, good for digestion 1 spoon with water
before bed
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Every morning drink a glass of warm water and have 3-4 mixed seeds such as watermelon, flax,
sesame, melon to name a few .

Meal Week Week Week Week Week Week

No. 1-2 3-4 5-6 7-8 9-10 11-12
1 0.5 L Milk 0.5 L Milk
and Oats+ and Oats+
any Fruit+3 any Fruit+3
egg whites egg whites

2 200gm 200gm
mashed mashed
Potato+ Potato+
100gm 100gm
Boiled Pulses Boiled
+ 1 Cheese Pulses + 1
cube Cheese cube

3 Home made Home made

food ,4 roti + food ,4
1 bowl Rice chapati + 1
+(any beans) bowl Rice
Salad+Curd +(any beans)
+
Salad+Curd

4 100 gms Banana oat

Sweet Potato meal
Boiled smoothie
/brown rice,
Handfull

5 Dinner – 200gm Pasta

Homemade +Salad
food with
Salad

6 1 glass milk 1 glass milk

before bed/ before
smoothi bed/smooth
i
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Important
Pre workout- Small Plate white rice/3-4 bananas
Post workout 100 gm Sweet Potato/ White Rice+4 egg whites and one whole egg
Meal can be replaced with other meals in sae row in same quantity just avoid
Sweet, fried, salty, oily, fast food, etc.
Have 2-3 hours gap in between meals meal timings are not strict just make sure you eat
whatever is mentioned in a day’s diet completely.

Supplements (not compulsory)

Protein
Week 1-2: 1 scoop post workout

Week 3-9: 0.5 scoop early morning

1 post workout

0.5 before bed

Week 10-12: 1 scoop Morning, 1 Post workout,1 before bed

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Workout (2 Weeks)

Day 1

Exercise Workout Rest

Skipping 45 sec 20 sec
High knees 45 sec 20 sec
Squats 45 sec 20 sec
Pushup 45 sec 20 sec
Plank 45 sec 20 sec
Rest 0 2 mins
Skipping 45 sec 20 sec
High knees 45 sec 20 sec
Squats 45 sec 20 sec
Pushup 45 sec 20 sec
Plank 45 sec 20 sec
Rest 0 2 mins
Skipping 45 sec 20 sec
High knees 45 sec 20 sec
Squats 45 sec 20 sec
Pushup 45 sec 20 sec
Plank 45 sec 20 sec
Rest 0 2 mins
Skipping 45 sec 20 sec
High knees 45 sec 20 sec
Squats 45 sec 20 sec
Pushup 45 sec 20 sec
Plank 45 sec 20 sec
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Day 2

Exercise Workout Rest

Burpees 45 secs 20 secs
Incline Pushup 45 secs 20 secs
Skipping 45 secs 20 secs
Leg Raise 45 secs 20 secs
Plank 45 secs 20 secs
Rest 0 2 mins
Burpees 45 secs 20 secs
Incline Pushup 45 secs 20 secs
Skipping 45 secs 20 secs
Leg Raise 45 secs 20 secs
Plank 45 secs 20 secs
Rest 0 2 mins
Burpees 45 secs 20 secs
Incline Pushup 45 secs 20 secs
Skipping 45 secs 20 secs
Leg Raise 45 secs 20 secs
Plank 45 secs 20 secs
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Day 3

Exercise Worout Rest

Skipping 45 secs 20 secs
Diamond Pushup 45 secs 20 secs
Flutter Kicks 45 secs 20 secs
Doorframe Rows 45 secs 20 secs
Pseudo Plank 45 secs 20 secs
Crunches 45 secs 20 secs
Rest 0 2mins
Skipping 45 secs 20 secs
Diamond Pushup 45 secs 20 secs
Flutter Kicks 45 secs 20 secs
Doorframe Rows 45 secs 20 secs
Pseudo Plank 45 secs 20 secs
Crunches 45 secs 20 secs
Rest 0 2mins
Skipping 45 secs 20 secs
Diamond Pushup 45 secs 20 secs
Flutter Kicks 45 secs 20 secs
Doorframe Rows 45 secs 20 secs
Pseudo Plank 45 secs 20 secs
Crunches 45 secs 20 secs
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Day 4

Exercise Workout Rest

Jumping jacks 45 secs 20 secs
Lunges 45 secs 20 secs

High Knees 45 secs 20 secs

Mountain Climber 45 secs 20 secs
Plank 45 secs 20 secs
Rest 0 2 mins
Jumping jacks 45 secs 20 secs

Lunges 45 secs 20 secs

High Knees 45 secs 20 secs
Mountain Climber 45 secs 20 secs
Plank 45 secs 20 secs
Rest 0 2 mins

Jumping jacks 45 secs 20 secs

Lunges 45 secs 20 secs
High Knees 45 secs 20 secs
Mountain Climber 45 secs 20 secs
Plank 45 secs 20 secs
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Day 5

Exercise Workout Rest

Skipping 45 secs 20 secs
Crunches 45 secs 20 secs
Leg Raises 45 secs 20 secs
Burpees 45 secs 20 secs
Side Plank Left 30 secs 20 secs
Side Plank Right 30 secs 20 secs
Plank 45 secs 20 secs
Rest 0 2 mins
Skipping 45 secs 20 secs
Crunches 45 secs 20 secs
Leg Raises 45 secs 20 secs
Burpees 45 secs 20 secs
Side Plank Left 30 secs 20 secs
Side Plank Right 30 secs 20 secs
Plank 45 secs 20 secs
Rest 0 20 secs
Skipping 45 secs 20 secs
Crunches 45 secs 20 secs
Leg Raises 45 secs 20 secs
Burpees 45 secs 20 secs
Side Plank Left 30 secs 20 secs
Side Plank Right 30 secs 20 secs
Plank 45 secs 20 secs

If you feel workout is completed easily after few weeks you can increase its intensity by increasing
time duration and reducing rest
 Zaid Khan Fitness

Workout 2 (2 Weeks)

Day 1 Chest and Triceps

RB(Resistance Band)

Exercise Sets Repetition

Flat Pushups 3 15,12,10
Incline Pushups 3 15,12,10
Decline Pushups 3 15,12,10
Diamond Pushups 3 15,12,10
Triceps Dips 3 15,12,10
RB Triceps Extensions 3 15,12,10

Day 2 Functional

Exercise Repetition
Burpees 15
Mountain climber 10
Pushups 15
Crunches 15
Squats 15
Plank 60 secs
Glute kickback 10
Superman 30 secs
Complete this workout without break rest for 120 seconds repeat 4 times
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Day 3 Back Biceps

Exercise Sets Repetition

Pullup 3 15
RB Rowing 3 15,12,10
Wide grip pullup 3 12,10,8
Bicep curls RB 3 15,12,10
Single arm curl RB 3 10,8,6

Day 4 Functional

Exercise Repetition
Burpees 15
Mountain climber 10
Pushups 15
Crunches 15
Squats 15
Plank 60 secs
Glute kickback 10
Superman 30 secs
Complete this workout without break rest for 120 seconds repeat 4 times
 Zaid Khan Fitness

Day 5 Legs Shoulder

Free squats 3 15,12,10

Lunges 3 15,12,10
Sumo squats 3 15,12,10
Calf raises 3 15,15,15
Shoulder Side raise RB 3 15,12,10
Front Raises RB 3 15,12,10
Skipping 10 mins

Day 6 Functional

Exercise Repetition
Burpees 15
Mountain climber 10
Pushups 15
Crunches 15
Squats 15
Plank 60 secs
Glute kickback 10
Superman 30 secs
Complete this workout without break rest for 120 seconds repeat 4 times
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High Knees Squats

RB Front Raises Rb Side Raises

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Calf Raises Pull ups

RB Rowing SuperMan

Glute KickBacks RB Tricep Extensions

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Triceps Dips Decine Pushups

Side Plank Crunches

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Mountain Climbers

Lunges Jumping Jacks

Pseudo Planks Door Frame Rows

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Diamond Pushups Incline Pushups

Burpees Plank
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Leg Raises Pushups

Skipping

If you dont find any exercise you can check it on google or ask me.

If you have any doubts mail me at [email protected]

Zaid Khan Fitness