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Shaun's Program 1

Shaun's diet chart outlines a mass gain program with a gradual increase in caloric intake from 2400 to 3000 calories over 11 weeks, focusing on high-protein meals and specific food quantities. The workout routine consists of a structured weekly plan targeting different muscle groups, including push, pull, and leg days, along with core conditioning exercises. Key points emphasize the importance of tracking food intake, progress photos, and maintaining a balanced approach to workouts and nutrition for overall life transformation.

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shauny hive
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4 views6 pages

Shaun's Program 1

Shaun's diet chart outlines a mass gain program with a gradual increase in caloric intake from 2400 to 3000 calories over 11 weeks, focusing on high-protein meals and specific food quantities. The workout routine consists of a structured weekly plan targeting different muscle groups, including push, pull, and leg days, along with core conditioning exercises. Key points emphasize the importance of tracking food intake, progress photos, and maintaining a balanced approach to workouts and nutrition for overall life transformation.

Uploaded by

shauny hive
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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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.

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