DISCIPLINE

Incorporate foods that promote healthy skin and overall well-being. Additionally, ensure proper hydration and include exercises to enhance muscle growth.

Water Intake:

• Daily Goal: Aim for at least 3-4 liters of water per day.
• Tips:
  • Start your day with a glass of water.
  • Carry a water bottle with you to stay hydrated throughout the day.
  • Drink water before and after meals.

Adjusted Daily Meal Plan:

Breakfast:

1. Moong Dal Chilla (Green Gram Pancake)
2. Boiled Eggs or Egg Bhurji
3. Fruit:
   • A banana or an apple.
4. Milk:
   • 1 glass of milk with a spoon of protein powder if needed.
5. Additional:
   • Add flaxseeds or chia seeds to your meal for omega-3 fatty acids.

Mid-Morning Snack:

1. Mixed Nuts and Seeds:
   • Almonds, walnuts, chia seeds, flaxseeds.
2. Fruit:
   • A seasonal fruit like mango, guava, or pear.

Lunch:

1. Roti/Bajra Roti/Multi-grain Roti
2. Sabzi
3. Dal
4. Rice
5. Salad:
   • Include cucumbers, tomatoes, carrots, and a lemon dressing.
   • Add avocado for healthy fats.
6. Curd or Buttermilk

Evening Snack:

1. Protein Shake:
2. Healthy Chaat:
   • Sprouted moong chaat with veggies and chaat masala.

Dinner:

1. Roti/Bajra Roti/Multi-grain Roti
2. Sabzi
3. Dal
4. Rice
5. Salad:
   • Mixed salad with greens, cucumber, tomatoes, and a lemon dressing.
   • Add beetroot for antioxidants.
6. Curd

Before Bed:

1. Milk:
   • Warm milk with a pinch of turmeric.

Skin Health Nutritional Tips:

1. Vitamin C:
   • Include citrus fruits (oranges, lemons), bell peppers, and strawberries.
2. Vitamin E:
   • Nuts, seeds, and leafy greens.
3. Omega-3 Fatty Acids:
   • Flaxseeds, chia seeds, walnuts, and fatty fish if occasionally non-vegetarian.
4. Antioxidants:
   • Berries, dark chocolate, green tea, and vegetables like spinach and kale.

Workout Plan :

Weekly Workout Plan

Monday: Chest & Triceps

1. Barbell Bench Press - 4 sets of 6-8 reps
2. Incline Dumbbell Press - 3 sets of 8-10 reps
3. Chest Dips - 3 sets of 8-10 reps
4. Dumbbell Flyes - 3 sets of 10-12 reps
5. Tricep Dips - 3 sets of 8-10 reps
6. Overhead Tricep Extension - 3 sets of 10-12 reps
7. Close-Grip Bench Press - 3 sets of 6-8 reps

Tuesday: Back & Biceps

1. Deadlift - 4 sets of 5-6 reps
2. Pull-Ups - 4 sets of 6-8 reps
3. Bent-Over Barbell Row - 3 sets of 8-10 reps
4. Lat Pulldown - 3 sets of 10-12 reps
5. Barbell Curl - 3 sets of 8-10 reps
6. Hammer Curl - 3 sets of 10-12 reps
7. Face Pulls - 3 sets of 12-15 reps

Wednesday: Legs (Focus on Pistol Squats)

1. Barbell Squats - 4 sets of 6-8 reps
2. Lunges - 3 sets of 10-12 reps per leg
3. Bulgarian Split Squats - 3 sets of 8-10 reps per leg
4. Pistol Squat Progressions:
   • Assisted Pistol Squats (holding onto something) - 3 sets of 6-8 reps per leg
   • Box Pistol Squats (squatting to a box or bench) - 3 sets of 6-8 reps per leg
   • Negative Pistol Squats (lower slowly, use support to stand) - 3 sets of 5 reps per leg
5. Leg Press - 3 sets of 8-10 reps
6. Calf Raises - 4 sets of 12-15 reps

Thursday: Shoulders & Traps

1. Overhead Press - 4 sets of 6-8 reps
2. Arnold Press - 3 sets of 8-10 reps
3. Lateral Raises - 3 sets of 10-12 reps
4. Front Raises - 3 sets of 10-12 reps
5. Barbell Shrugs - 4 sets of 8-10 reps
6. Face Pulls - 3 sets of 12-15 reps
7. Rear Delt Flyes - 3 sets of 10-12 reps

Friday: Legs (Compound Focus)

1. Deadlifts - 4 sets of 5 reps
2. Leg Press - 4 sets of 6-8 reps
3. Walking Lunges - 3 sets of 10 reps per leg
4. Romanian Deadlifts - 3 sets of 8-10 reps
5. Leg Curls - 3 sets of 10-12 reps
6. Standing Calf Raises - 4 sets of 12-15 reps

Saturday: Core

1. Hanging Leg Raises - 4 sets of 10-12 reps
2. Russian Twists - 3 sets of 15-20 reps per side
3. Plank - 3 sets of 60 seconds
4. Side Plank - 3 sets of 45 seconds per side
5. Cable Woodchoppers - 3 sets of 12-15 reps per side
6. Mountain Climbers - 3 sets of 20 reps per side

Sunday: Rest or Active Recovery

• Light cardio (e.g., walking, cycling)
• Stretching or yoga

Tips for Pistol Squats:

• Flexibility: Work on ankle and hip mobility with stretches like the calf stretch and hip flexor stretch.
• Balance: Practice standing on one leg to improve balance.
• Strength: Continue with the progression exercises, gradually reducing support until you can perform unassisted pistol squats.

Skin Care Tips:

1. Hygiene:
   • Cleanse your skin twice daily with a gentle cleanser.
   • Use a mild exfoliant once or twice a week to remove dead skin cells.
2. Moisturize:
   • Apply a good moisturizer after cleansing and exfoliating.
3. Sun Protection:
   • Use sunscreen daily to protect your skin from UV damage.
4. Diet:
   • Include foods rich in antioxidants, vitamins, and omega-3 fatty acids.
   • Stay hydrated with plenty of water.
5. Exercise:
   • Regular exercise improves blood circulation, which can enhance skin health.

By following this comprehensive plan, you should be able to achieve your goals of bulking up, gaining muscle mass, and improving your skin health.