Shape up – lose fat and get muscular

I recently received a request from a reader who wanted a complete training and diet programme to build a nice physique (not very big) and lose fat.
Here is a schedule to accomplish that goal.
Remember, this is not a serious muscle-building plan that may get you ripped or huge for a ‘Mr. India’ competition.
But, combined with the sample diet suggested here, it can help you to burn fat and display muscularity.
With diet plans tailor-made for each individual, it can also help to gain lean muscle that may command attention.
Note: The diet plan presented here is just to give you an idea of what a fat-loss schedule should look like.
Make changes according to your bodyweight and goals.
Refer to other stories on this blog to learn about diet.

 

This programme is not for putting you next to ‘Mr. India’ Vitendar Singh Pawar on a competition stage.

This programme is not for putting you next to ‘Mr. India’ Vitendar Singh Pawar on a competition stage.

Workout

Day 1,4
Hanging Knee Raises 3×15
Barbell Lunges 3×15,12,10
Cross-bench Pullovers 3×15
Bench Press 4×15,12,10,8
Lateral Raises 3x 12,10,8
Bent Over Laterals 3x 15
Pressdowns 3 x 15,12,10

Day 2,5
Twisting Crunches 3×15
Hyperextensions 3×15
One-arm Dumbbell Row 4×12,10,8,6
Seated Dumbbell Curls 3 x 15,12,10
Wrist Curls 3×15
Donkey Calf Raises 4×15,12,10,8
Cardio: 3-5 days a week 45 minutes
Diet
6 am: 30 gm whey protein, 1 glass skimmed milk
7 to 7.45 am: Cardio 3-5 days a week
8 am:   4 egg whites, 3 wheat dosas (with olive oil)
11 am: 3 egg whites, 1 apple
2 pm:  100 gm fish, 3 chappatis, vegetable salad, 1 multi-vitamin, multi-mineral capsule,
5 pm:  3 egg whites, 3 slices whole wheat bread, 1 glass skimmed milk, 500 mg vitamin C
6: 30 to 7: 30 pm: workout 
Immediately after workout, 30 gm of whey, 1 banana
8: 30 pm: 100 gm chicken breast, vegetable salad, 1 glass skimmed milk 
                                                      _ C. Lakshmi Kumar

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10 Responses to “Shape up – lose fat and get muscular”

  1. That looks like a good weight loss diet. Can you suggest a similar plan for people who live outside India and don’t have access to food items like chapatis and dosas?

  2. takeupsculpting Says:

    Dear Mr. Andy,
    the amount of carbs in this diet may be just right for some but insufficient for others……I am sure you will appreciate the law of individual differences and make changes, under an experienced trainer’s guidance or personal experience (experimentation). I believe any individual can be smart and capable enough to make his own diet and training, if he tries hard (that’s a lesson we learn from pro bodybuilders).
    As regards chappati or dosa, it’s fine if you can replace them with a couple of slices of whole wheat bread. You may also replace them with 30 gm of oats or a plate of vegetable salad.
    Good Luck.

  3. Iam 21 years old. My weight is 70kg but i look thin, by appearance. i want to loose fat around stomach. please tell me some excercises by which i can reduce my belly. Also please give a list of excercises for developing a good physique.

  4. takeupsculpting Says:

    Dear Anwar,
    Did you read the story posted here ???
    This will be perfect fit for you brother. That you send such a question after reading the story really amazes me !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

    Note: There are also stories on flattenning the stomach, burning fat, etc, etc., on this blog. Read everything word by word.
    You will get all guidance.

  5. I am 21 years old. My weight is around 88 Kg. My height is 5.10. I want to lose fat on my stomach and around my waist. I would also like to have muscular body. I regularly go to the gym. Could you please suggest a perfect diet to be followed and the list of exercises to be carried out.

  6. Lakshmi Says:

    My friend,
    please read this story carefully.
    Read every word of it, very slowly.
    I am very sure you didn’t.
    Do I need to say anything more?!!!!!

  7. Hi Lakshmi,

    the diet which has been mentioned seems good…

    but sir…the diet which is mentiond is for those who prefer to exercise in evening…specially the early mornign diet… could please modify the same and tell the diet sch which one should follow who does their workouts in early morning…

    also suggest the diets before and after workout in morning ….

    and is it so necessary to take capsules…??? sorry to say…but why can’t we have natural physique…with proper workouts and proper diets…. why this word “supplements” has got so importance….??? hope u don’t mind it..its just a curiosity to know…

    Thanks… and hope the diet sch will be posted soon…

    Balram.

  8. 6 am: 30 gm whey protein, 1 glass skimmed milk
    7 to 8 am: workout
    8 am: 4 egg whites, 3 wheat dosas (with olive oil)
    11 am: 3 egg whites, 1 apple
    2 pm: 100 gm fish, 3 chappatis, vegetable salad, 1 multi-vitamin, multi-mineral capsule,
    5 pm: 3 egg whites, 3 slices whole wheat bread, 1 glass skimmed milk, 500 mg vitamin C
    8: 30 pm: 100 gm chicken breast, vegetable salad, 1 glass skimmed milk

    hey just tell me this man, who the hell teaches persons like you this word ‘natural,’ huh?
    these duffers do not know the difference between supplements and drugs.
    a sedentary person need not take supplements, just wholesome foods are sufficient, provided they are free from pollution and are highly nutritive…….who can give assurance to that?
    can these ‘great minds’ assure you that the foods you buy are free from fertilizers, atmospheric pollutants, etc, etc????

    ok….even if someone stands guarantee for that, a sedentary person ALONE need not take supplements….
    the moment you start to train hard, your body changes…its needs skyrocket….

    it’s like saying that a vehicle that is used often needs more care, fuel and maintenance ….it’s that simple….do you see the point…..
    my response may sound harsh, but my dear brother, trust me, I’ve had enough of these ‘natural’ dumbheads for more than a decade.

  9. Sir

    Could you please recommend diet for a vegetarian ???

    Papu

  10. takeupsculpting Says:

    Dear Papu,
    our Murali has wrtten a story on it already.
    You can find it on our blog.
    Please look for it.

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