Healthy eating plan

Healthy eating plan

Jane 41 Years old Height: 154 cm Weight: 113 Kg Ideal Weight: 51 Kg

Brian 21 Years old Height: 180 cm Weight: 70 Ideal Weight: 80 Kg

Make gradual changes to your eating habits.

Eat breakfast.

Don't eliminate macronutrients

Eat primarily lean protein

Eat plenty of fiber

Drink plenty of water

 Fitness program to gain weight

DAY 1 CHEST:Bench press: 4x10 Incline dumbbell press:4x10Dumbbell pullover:4x10

DAY 2 ShouldersUpright rows: 4x10Bent over laterals: 4x10Pulley behind the neck with long bar:

4x10

DAY 3 BicepsCurl biceps with straight bar: 4x10 Curl Biceps Bench Scott: 4x10Pulley curl biceps : 4x10

DAY 4 BackOar horizontal bar: 4x10Pullover in high pulley:

4x10Rowing pulley: 4x10

DAY 5 Triceps French Press on flat bench: 4x10Dipping between two seats:

4x10High pulley triceps Extended:

4x10

DAY 6 LegsDeep Squat: 4x10Hack Squat: 4x10Leg extension on machine: 4x10

DAY 7 RELAX !!!