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    Nutrition Workout Plan Teenagers

    Uploaded by

    Sagar Sharan
    This document provides a nutrition and workout plan for teenagers. It includes 6 meals per day for both non-veg and veg diets, totaling around 2000 calories. The meals consist of foods like oats, eggs, yogurt, fruits and vegetables, grains, beans and nuts. The 3 day/week workout plan focuses on compound exercises for the major muscle groups, including squats, bench press, shoulder press, curls and tricep exercises. Each muscle group is worked with 4 sets of 10-12 repetitions, with 1 minute of rest between sets. Abdominal and core exercises are also included in the full-body workouts.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Nutrition Workout Plan Teenagers

    Uploaded by

    Sagar Sharan
    344 views5 pages
    This document provides a nutrition and workout plan for teenagers. It includes 6 meals per day for both non-veg and veg diets, totaling around 2000 calories. The meals consist of foods like oats, eggs, yogurt, fruits and vegetables, grains, beans and nuts. The 3 day/week workout plan focuses on compound exercises for the major muscle groups, including squats, bench press, shoulder press, curls and tricep exercises. Each muscle group is worked with 4 sets of 10-12 repetitions, with 1 minute of rest between sets. Abdominal and core exercises are also included in the full-body workouts.

    Original Description:

    Body Building Plan by Jeet Salal

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    This document provides a nutrition and workout plan for teenagers. It includes 6 meals per day for both non-veg and veg diets, totaling around 2000 calories. The meals consist of foods like oats, eggs, yogurt, fruits and vegetables, grains, beans and nuts. The 3 day/week workout plan focuses on compound exercises for the major muscle groups, including squats, bench press, shoulder press, curls and tricep exercises. Each muscle group is worked with 4 sets of 10-12 repetitions, with 1 minute of rest between sets. Abdominal and core exercises are also included in the full-body workouts.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    344 views5 pages

    Nutrition Workout Plan Teenagers

    Uploaded by

    Sagar Sharan
    This document provides a nutrition and workout plan for teenagers. It includes 6 meals per day for both non-veg and veg diets, totaling around 2000 calories. The meals consist of foods like oats, eggs, yogurt, fruits and vegetables, grains, beans and nuts. The 3 day/week workout plan focuses on compound exercises for the major muscle groups, including squats, bench press, shoulder press, curls and tricep exercises. Each muscle group is worked with 4 sets of 10-12 repetitions, with 1 minute of rest between sets. Abdominal and core exercises are also included in the full-body workouts.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 5

    NUTRITION & WORKOUT PLAN- Teenagers

    Note: THIS DIET CHART IS A GENERAL DIET CHART FOR TEENAGERS AS PER 2000 Kcal.
    Use this DIET CHART after fixing the quantity ACCORDING TO your requirements. Quantity of
    ingredients will depend on individual’s daily calorie requirement (MAINTENANCE CALORIES and macro-
    setup)

    NUTRITION
    FOR NON-VEG

    MEAL 1
    -1/2 cup Oats (50g)
    -10 Almonds
    -10 raisins
    -3 Boiled Eggs (1 whole +2 white)
    -Peanut butter (1 serving) Or handful Raw peanuts(Unsalted)
    -Half apple
    -200ml milk
    -Sprinkle cinnamon

    MEAL 2
    -Omelette (3 egg whites +1 Whole egg)
    -1/2 cup Spinach
    -1 whole wheat ROTI

    MEAL 3
    -1/2 cup Brown Rice/Rice OR 100g Sweet potato
    -2 tb spoon Tomato
    -1/2 cup green peas
    -1/2 cup broccoli/cauliflower
    -100g Chicken

    MEAL 4
    -1/2 cup yogurt/Dahi (low fat)
    -1 Banana(medium)
    -10 Cashews
    -1/2 cup Papaya/Mango

    MEAL 5
    -1-2 Whole Wheat ROTI
    -low fat paneer bhruji (100g)
    -Salad (Cabbage, Cucumber, tomato)
    -Salsa Sauce Or Tomato chutney (Home made less salt)

    MEAL 6
    -250ml Non-fat Milk
    -10 pistachios or 10 Almonds
    -Sprinkle cinnamon

    Note: THIS DIET CHART IS A GENERAL DIET CHART FOR TEENAGERS AS PER 2000 Kcal.
    Use this DIET CHART after fixing the quantity ACCORDING TO your requirements. Quantity of
    ingredients will depend on individual’s daily calorie requirement (MAINTENANCE CALORIES and macro-
    setup)

    FOR VEG

    MEAL 1
    -1/2 cup Oats(50g)
    -10 Almonds
    -10 raisins
    -Peanut butter (1 serving) Or handful Raw peanuts(Unsalted)
    -Half apple
    -200ml milk
    -Sprinkle cinnamon

    MEAL 2
    -100g Low fat Paneer
    -1/2 cup Spinach
    -1/2 cup Papaya/Mango
    -1 slice whole wheat bread
    MEAL 3
    -1/2 cup Brown Rice OR 100g Sweet potato
    -2 tb spoon Tomato
    -1/2 cup green peas
    -1/2 cup broccoli
    -100g Soya bean (Daal)

    MEAL 4
    -1/2 cup yogurt/Dahi (low fat)
    -10 Cashews
    -1 Banana(medium)
    -1tb Honey (no added sugar)

    MEAL 5
    -1 Whole Wheat ROTI
    -100g lentils (Daal) Or 100g Kidney beans
    -Salad (Cabbage, Cucumber, tomato)
    -Salsa Sauce Or Tomato chutney (Home made less salt)

    MEAL 6
    -250ml Non-fat Milk
    -10 pistachios or 10 Almonds
    -Sprinkle cinnamon

    WORKOUT
    MONDAY- SATURDAY (3 DAYS ONLY) Morning or Evening
    MONDAY-

    1. SQAUTS – 4 (Working) sets of 10-12 reps.


    Rest: 1 mins.
    2. BENCH PRESS – 4 (Working) sets of 10-12 reps.
    Rest: 1 mins.
    3. BARBELL BICEP CURLS 10-12 reps + OVERHEAD DUMBBELL TRICEP EXTENTION 10-12
    reps- 4 sets.
    4. HIGH LEG CRUNCHES [50 reps] + LEG RAISE [20 reps] + OBLIQUE CRUNCHES [20
    reps each side]- 4 sets.

    TUESDAY-

    REST

    WEDNESDAY-

    1. OVERHEAD BARBELL SHOULDER PRESS- 4 sets of 10-12 reps.


    Rest: 1 mins.
    2. SQAUTS – 4 (Working) sets of 10-12 reps.
    Rest: 1 mins.
    3. TRICEP BENCH PRESS- 4 set of 10-12 reps.
    Rest: 1 mins.
    4. DUMBBELL CURLS [10-12 reps each arm] + TRICEP PUSH DOWNS 10-12 reps-4 sets.
    5. HANGING KNEE RAISE [30 reps] + WOOD CHOPPER [20 reps each side]- 3 sets.

    THURSDAY
    REST

    FRIDAY-
    1. DEADLIFT – 4 (Working) sets of 10-12 reps.
    Rest: 1 mins.
    2. BENCH PRESS – 4 (Working) sets of 10-12 reps.
    Rest: 1 mins.
    3. BARBELL BICEP CURLS 10-12 reps + OVERHEAD DUMBBELL TRICEP EXTENTION 10-12
    reps- 4 sets.
    4. HIGH LEG CRUNCHES [50 reps] + LEG RAISE [20 reps] + OBLIQUE CRUNCHES [20
    reps each side]- 4 sets.

    SATURDAY- SUNDAY

    REST

    NOTE: For exercises check exercise tutorials provided in the channel (Jeet Selal Aesthetics) for each
    body part.

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