36 Years
82 kg
71 kg
169 cm

Pre-Workout
06:30 AM
Mixed seasonal Fruit salad
2 scoops SSN 100% Whey Protein
1 Serving N.O. Crea-Pump
* Scoop of SSN CytoGuard
Supashape Daily Active Vitamin & Nutrient pack, SSN Joint Support Complex, tbls Glutamine Powder*
Intra-Workout
7:00 AM
2 scoop SNN 100% Whey Protein
SSN CytoGuard
SSN Glutamine Powder
Post-Workout
09:00 AM
2 scoops SSN Crea-Mass
2 scoop SSN 100% Whey Protein
SSN CytoGuard
SSN Glutamine Powder
Meal 1
12:00 PM
4 Whole eggs
1 cup Oats
1/4 cup dried Berries
2 scoop SSN 100% Whey Protein
Meal 2
3:00 PM
100g Chicken strips (Cooked)
Green Salad
Piece of Fruit (Orange or Grapefruit)
10 almonds or 4 Brazil nuts
Meal 3
5:00 PM
150g Chicken (Cooked) or Can Tuna
Piece of fruit - apple or dried fig
1 cup Green Beans
Tbls Pumpkin seeds
Meal 4
9:00 PM
150g Steak (Cooked) or 3 whole eggs
200g Sweet potato
1 cup Broccoli
SSN MutiVit, Vit C, Vit E, Beta carotene, ZMA, CLA, tsp fish oil, pro biotic.

On my cardio only days (Which is Tues, Thurs & Sunday) I eat the same meal plan except I eliminate the intra and post-workout shakes.
I normally add heathy fat to my last 3 meals on these days (eg. 1/2 avocado or few olives to each meals)


Day 1
  • Lower (Quadricep focused)
  • Squat with full rests4 sets of 6-12 reps
  • Romanian Deadlift with full rests3 sets of 6-8 reps
  • Leg press (Feet low & narrow) with full rests3 sets of 15-20 reps
  • Lying Leg curl with short rests3 sets of 5-8 reps
  • 1 leg Calf press on leg press machine
    (5 seconds down, 5 seconds pause at bottom)4 sets of 5 reps
Day 2
  • HIIT Cardio
  • Kettle bell class
Day 3
  • Upper (Chest and back focused)
  • Incline DB Press with full rests4 sets of 6-8 reps
  • Chest supported DB Row with full rests4 sets of 6-8 reps
  • Machine press with full rest2 sets of 12-15 reps
  • Lateral DB raise with full rest2 sets of 10-12 reps
  • Pull ups (pronate grip) with body weight
    and short rests4 sets of max reps
  • Triceps (your choice - preferably something
    compound like lying decline ez bar extensions)
    with full rests2 sets of 8-10 reps
  • Biceps (your choice) with full rests2 sets of 8-10 reps
Day 4
  • HIIT Cardio
  • Kettle bell class
Day 5
  • Lower (glute/ham focused)
  • Leg press (feet high and wide) with full rests7 sets of 15-20 reps
  • Front Squat with full rests3 sets of 8 reps
  • Leg curl with short rests3 sets of 6-12 reps
  • Leg ext with short rests2 sets of 15 reps
  • Seated Calf raises3 sets of 10 reps (triple drop)
Day 6
  • Upper (Shoulder and arm focused)
  • Standing Dumbbell press with short rests4 sets of 8-10 reps
  • Weighted Chins (Supinate grip) with short rests3 sets of 8-10 reps
  • Lateral raise with short rests3 sets of 8-12 reps
  • BarBell Row with full rests2 sets of 12-15 reps
  • Triceps (your choice) with full rests
          with short rests2 sets of 10-12 reps
    2 sets of 8-12 reps
Day 7
  • 1 hour fast walk

*Full rest = 1.5 to 2 min rest between sets
*Short rest = 30 seconds rest between sets