Guru Mann Fitness Inc.

SHARP WORKOUT & NUTRITION PLAN

CATAGORY: FAT LOSS PROGRAM FOR MEN & WOMEN

AGE: 16 TO 60 YEARS
ACTIVITY: GYM WORKOUT
NUTRITION: VEG & NON-VEG
DAYS: 6 DAYS WEIGHT TRAINING / 3 DAY CARDIO / 3 DAYS ABS

DESIGNED & CREATED BY GURU MANN

FEBRUARY 2020

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Guru Mann Fitness Inc.

SHARP WORKOUT PLAN

DAYS WORKOUT SPLIT

MONDAY CHEST & TRICEPS (HEAVY DAY) + ABS

TUESDAY BACK & BICEPS (HEAVY DAY) + CARDIO

WEDNESDAY LEGS & SHOULDERS (HEAVY DAY) + ABS

THURSDAY CHEST & TRICEPS (LIGHT DAY) + CARDIO

FRIDAY BACK & BICEPS (LIGHT DAY) + ABS

SATURDAY LEGS & SHOULDERS (LIGHT DAY) + CARDIO

SUNDAY OFF

MONDAY - CHEST & TRICEPS (HEAVY DAY)

STRENGTH EXERCISE SETS REPS REST

WARM UP 1. PUSH UPS + TRICEPS PRESS 2 20-25 —-

DOWN (LIGHT WEIGHT)

SUPERSET 2A. BARBELL BENCH PRESS

5
6-8
2-3MIN
2B. BARBELL SKULL CRUSHER 5 6-8

SUPERSET 3A. INCLINE BENCH PRESS

5
6-8
2-3MIN
3B. OVERHEAD DB EXTENSION 5 6-8

SUPERSET 4A. WEIGHTED PUSH-UPS

5
6-8
2-3MIN
4B. WEIGHTED DIPS 5 6-8

ABS

REGULAR SET 1. REVERSE CRUNCH 3 15-20 45SEC

REGULAR SET 2. ROPE CRUNCH 3 15-20 45SEC

REGULAR SET 3. WOOD CHOPPER 3 15-20 45SEC

REGULAR SET 4. AB ROLLER OR PLANKS 3 15-20 45SEC

NOTE: 2-3 MINUTE REST AFTER EACH SUPERSET.

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 Guru Mann Fitness Inc.

TUESDAY - BACK & BICEPS (HEAVY DAY)

STRENGTH EXERCISE SETS REPS REST

WARM UP 1. ROWS + DB CURL (LIGHT WEIGHT) 2 20-25 —-

SUPERSET 2A. WIDE GRIP LAT PULLDOWN

5
6-8
2-3MIN
2B. BARBELL CURL 5 6-8

SUPERSET 3A. DUMBBELL ROWS

5
6-8
2-3MIN
3B. DUMBBELL HAMMER CURL 5 6-8

SUPERSET 4A. T-BAR ROWS

5
6-8
2-3MIN
4B. REVERSE BAR CURL 5 6-8

CARDIO

TREADMILL 10 MIN WALK + 20 MIN RUNNING 30MIN —— —-

NOTE: 2-3 MINUTE REST AFTER EACH SUPERSET.

WEDNESDAY - LEGS & SHOULDERS (HEAVY DAY)

STRENGTH EXERCISE SETS REPS REST

WARM UP 1. BODYWEIGHT SQUAT + 2 20-25 —-

SHOULDER PRESS (LIGHT)

SUPERSET 2A. BARBELL SQUAT

5
6-8
2-3MIN
2B. BARBELL SHOULDER PRESS 5 6-8

SUPERSET 3A. BARBELL RACK DEADLIFT

5
6-8
2-3MIN
3B. DB FRONT RAISE 5 6-8

SUPERSET 4A. STANDING CALF RAISE

5
6-8
2-3MIN
4B. BARBELL SHRUGS 5 6-8

ABS

REGULAR SET 1. REVERSE CRUNCH 3 15-20 45SEC

REGULAR SET 2. ROPE CRUNCH 3 15-20 45SEC

REGULAR SET 3. WOOD CHOPPER 3 15-20 45SEC

REGULAR SET 4. AB ROLLER OR PLANKS 3 15-20 45SEC

NOTE: 2-3 MINUTE REST AFTER EACH SUPERSET.

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Guru Mann Fitness Inc.

THURSDAY - CHEST & TRICEPS (LIGHT DAY)

ENDURANCE EXERCISE SETS REPS REST

WARM UP 1. PUSH UPS + TRICEPS PRESS 2 20-25 —-

DOWN (LIGHT WEIGHT)

SUPERSET 2A. DUMBBELL INCLINE PRESS

3-4
12-15
1-2MIN
2B. TRICEPS PRESS DOWN 3-4 12-15

SUPERSET 3A. DUMBBELL FLY

3-4
12-15
1-2MIN
3B. DUMBBELL LICK BACK 3-4 12-15

SUPERSET 4A. CABLE CROSS OVER

3-4
12-15
1-2MIN
4B. BENCH DIPS 3-4 12-15

CARDIO

TREADMILL 10 MIN WALK + 20 MIN RUNNING 30MIN —— —-

NOTE: 1-2 MINUTE REST AFTER EACH SUPERSET.

FRIDAY - BACK & BICEPS (LIGHT DAY)

ENDURANCE EXERCISE SETS REPS REST

WARM UP 1. ROWS + DB CURL (LIGHT WEIGHT) 2 20-25 —-

SUPERSET 2A. REVERSE CHIN UPS

3-4
12-15
1-2MIN
2B. CABLE CURL 3-4 12-15

SUPERSET 3A. SEATED ROWS

3-4
12-15
1-2MIN
3B. FROG CONC. CURL 3-4 12-15

SUPERSET 4A. DB PULL OVER

3-4
12-15
1-2MIN
4B. HIGH ANGLE CURL 3-4 12-15

ABS

REGULAR SET 1. REVERSE CRUNCH 3 15-20 45SEC

REGULAR SET 2. ROPE CRUNCH 3 15-20 45SEC

REGULAR SET 3. WOOD CHOPPER 3 15-20 45SEC

REGULAR SET 4. AB ROLLER OR PLANKS 3 15-20 45SEC

NOTE: 1-2 MINUTE REST AFTER EACH SUPERSET.

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Guru Mann Fitness Inc.

SATURDAY - LEGS & SHOULDERS (LIGHT DAY)

ENDURANCE EXERCISE SETS REPS REST

WARM UP 1. BODYWEIGHT SQUAT + 2 20-25 —-

SHOULDER PRESS (LIGHT)

SUPERSET 2A. DB FRONT SQUAT

3-4
12-15
1-2MIN
2B. DB PRESS 3-4 12-15

SUPERSET 3A. DB SPLIT SQUAT

3-4
12-15
1-2MIN
3B. DB SIDE RAISE (SINGLE HAND) 3-4 12-15

SUPERSET 4A. BARBELL HIP THRUST

3-4
12-15
1-2MIN
4B. DB REVERSE FLY 3-4 12-15

CARDIO

STATIONARY 30 MIN PADDLING 30MIN —— —-

BIKE
NOTE: 1-2 MINUTE REST AFTER EACH SUPERSET.

NOTE: WATCH SHARP WOKOUT VIDEOS ON YOUTUBE

——————————————————————————————————————————————————————————

SHARP NUTRITION PLAN

Before starting SHARP fat Loss program, your first step is to calculate your daily calories requirement.
Everybody’s height/weight/age is different so they need different calories. Follow the 3 steps below to
find out your caloric intake to gain muscle.

STEP 1: CALCULATE THE BMR

Use Online BMR calculator or BMR Mobile App.

Enter Height/Weight/Age including High Active (6 days a week) Lets assume your BMR came 1700.

STEP 2: CACULATE THE MAINTENANCE CALORIES

[FORMULA: BMR x 1.5]

1700 x 1.7 = 2890 calories

So maintenance calories is 2890

STEP 3: SUBSTRACT EXTRA CALORIES FOR LOSING

If you want to lose 0.5lbs per week then substract 250 calories 2890 - 250 = 2640

If you want to lose 1lbs per week then substract 500 calories 2890 - 500 = 2350

If you want to lose 2lbs per week then substract 1000 calories 2890 - 1000 = 1890

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Guru Mann Fitness Inc.

MACROBREAKDOWN
TOTAL CALORIES PROTEIN (45%) CARBS (30%) FAT (25%)

2000 aprx. 225g 150g 56g

MEAL 1 - EGG BHURJI & FRUIT

INGREDIENTS PROTEIN CARBS FAT

1 WHOLE EGG 6g 1g 5g

7 EGG WHITE 28g 0 0

SALT PEPPER 0 0 0

1 APPLE OR PEAR 1g 25g 0

TOTAL CALORIES = 35g 26g 5g

MEAL 2 - PROTEIN PAN CAKE

INGREDIENTS PROTEIN CARBS FAT

1 WHOLE EGG 6g 1g 5g

1SP WHEY 24g 0 0

1SP CHIA SEED 4g 3g 5g

1SP RAISINS 0 6g 0

1/2 BANANA 0 12g 0

TOTAL CALORIES = 34g 22g 10g

MEAL 3 - PANEER POTATO

INGREDIENTS PROTEIN CARBS FAT

60g PANEER 15g 0 15g

200G SWEET POTATO 0 40g 1g

GREEN PEPPER / BROCCOLI 7g 15g 0

SALT / PEPPER 0 0 0

TOTAL CALORIES = 22g 55g 16g

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MEAL 4 - CHICKEN QUINOA BEANS

INGREDIENTS PROTEIN CARBS FAT

100G CHICKEN 26g 0 1g

2/3 CUP QUINOA OR BROWN RICE 5g 40g 2g

1/3CUP KIDNEY BEANS 5g 14g 3g

TOMATO — — —

TOTAL CALORIES = 36g 54g 6g

MEAL 5 - SLOW DIGESTING PROTEIN

INGREDIENTS PROTEIN CARBS FAT

100ML MILK 5g 5g 2g

100ML WATER 0 0 0

1SP CASEIN OR WHEY PROTEIN 25g 2g 1g

1.5SP PEANUT BUTTER 6g 6g 13g

5G GLUTAMINE 0 0 0

PINCH CINNAMON 0 0 0

TOTAL CALORIES = 36g 13g 16g

PRE WOKOUT
INGREDIENTS QUANTITY PROTEIN CARBS FAT

PRE WORKOUT SUPPLEMENT 5-10G 0 0 0

CARNITINE 500-1000MG 0 0 0

WATER 500-750ML 0 0 0

DURING WOKOUT
INGREDIENTS QUANTITY PROTEIN CARBS FAT

BCAA 5-10G 0 0 0

WATER 500-750ML 0 0 0

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Guru Mann Fitness Inc.

POST WOKOUT
INGREDIENTS QUANTITY PROTEIN CARBS FAT

WHEY PROTEIN ISOLATE 25-50G 50g 0 0

GLUTAMINE 5-10G 0 0 0

WATER 300-400ML 0 0 0

TOTAL CALORIES = 50g 0 0

SUPPLEMENT STACK
INGREDIENTS EMPTY BREAKFAST PRE DURING POST BEFORE
STOMACH W/O W/O W/O BED
WHEY PROTEIN ISOLATE NO NO NO NO YES YES

GLUTAMINE NO NO NO NO YES YES

BCAA NO NO YES YES NO NO

CARNITINE YES NO YES NO NO NO

CASEIN PROTEIN (OPTIONAL) NO NO NO NO NO YES

MULTIVITAMINS (OPTIONAL) NO YES NO NO NO NO

PRE WORKOUT NO NO YES NO NO NO

BRANDS - ON / CELLUCOR / GNC / MUSCLETECH / GM NUTRITION / MUSCLEPHARM /

DYMATIZE / GAT / BPI / BSN
Buy Any Brand Which you can Trust

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VEG NUTRITION PLAN (EGGETARIAN)

MEAL 1 - EGG BHURJI & FRUIT

INGREDIENTS PROTEIN CARBS FAT

1 WHOLE EGG 6g 1g 5g

7 EGG WHITE 28g 0 0

SALT PEPPER 0 0 0

1 APPLE OR PEAR 1g 25g 0

TOTAL CALORIES = 35g 26g 5g

MEAL 2 - PROTEIN PAN CAKE

INGREDIENTS PROTEIN CARBS FAT

1 WHOLE EGG 6g 1g 5g

1SP WHEY 24g 0 0

1SP CHIA SEED 4g 3g 5g

1SP RAISINS 0 6g 0

1/2 BANANA 0 12g 0

TOTAL CALORIES = 34g 22g 10g

MEAL 3 - PANEER POTATO

INGREDIENTS PROTEIN CARBS FAT

60g PANEER 15g 0 15g

200G SWEET POTATO 0 40g 1g

GREEN PEPPER / BROCCOLI 7g 15g 0

SALT / PEPPER 0 0 0

TOTAL CALORIES = 22g 55g 16g

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Guru Mann Fitness Inc.

MEAL 4 - SOY CHUNK QUINOA BEANS

INGREDIENTS PROTEIN CARBS FAT

50G SOY CHUNKS 26g 15g 0g

1/2 CUP QUINOA OR BROWN RICE 3g 24g 1g

1/3CUP KIDNEY BEANS 5g 14g 3g

TOMATO — — —

TOTAL CALORIES = 34g 53g 4g

MEAL 5 - SLOW DIGESTING PROTEIN

INGREDIENTS PROTEIN CARBS FAT

100ML MILK 5g 5g 2g

100ML WATER 0 0 0

1SP CASEIN OR WHEY PROTEIN 25g 2g 1g

1.5SP PEANUT BUTTER 6g 6g 13g

5G GLUTAMINE 0 0 0

PINCH CINNAMON 0 0 0

TOTAL CALORIES = 36g 13g 16g

PRE WOKOUT
INGREDIENTS QUANTITY PROTEIN CARBS FAT

PRE WORKOUT SUPPLEMENT 5-10G 0 0 0

CARNITINE 500-1000MG 0 0 0

WATER 500-750ML 0 0 0

DURING WOKOUT
INGREDIENTS QUANTITY PROTEIN CARBS FAT

BCAA 5-10G 0 0 0

WATER 500-750ML 0 0 0
Guru Mann Fitness Inc.

POST WOKOUT
INGREDIENTS QUANTITY PROTEIN CARBS FAT

WHEY PROTEIN ISOLATE 25-50G 50g 0 0

GLUTAMINE 5-10G 0 0 0

WATER 300-400ML 0 0 0

TOTAL CALORIES = 50g 0 0

Best Wishes to Everyone

Regards
GM

12 WEEK PROGRESS TRACKING CALANDER BELOW:

Please check the other link of full 12 Weeks Progress Tracker & print it out
 Guru Mann Fitness Inc.

Designed & Created by Guru Mann

Progress Tracker

Guru Mann Fitness Inc.

WEEK - 1

MEALS MON TUES WED THUR FRI SAT SUN

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BED

If Missed
Why?

Rate Your
Self 0 to 10 ____/10 ____/10 ____/10 ____/10 ____/10 ____/10 ____/10
Bad - 0 | Good - 10

Comment
How Was Your Week

✓ TAKEN
✗ MISSED Guru Mann Fitness Inc.

MEASUREMENTS
0th WEEK MEASUREMENTS || Weight: _____ Waist: _____ Stomach: ____ Hip: _____ Thigh: _____
1st WEEK MEASUREMENTS || Weight _____ Waist: ____ Stomach: ____ Hip: ______ Thigh: _____

Take Before & After Picture