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GURU MANN FITNESS

MISSION INDIA FIT EVENTS

Entrepreneur, Motivational speaker, Fitness enthusiast, YouTube sensation, Internet star, Model, Brand, you name it and Guru Mann has done it. This master of all trades is a mission to make India fit, and his immense popularity is proof that he is totally willing it.

Guru Mann is a Health & Fitness professional and an inspiring Social Media personality. Guru Mann is born on 26-08-1982 in Distt - Amritsar in the state of Punjab, India. Currently he lives in San Francisco, California (USA). He has been in the fitness industry since 1998.

With Millions of followers on social media, Guru Mann has broken big barrier and proved that borders don’t matter when it comes to spreading his passion for fitness. Guru Mann who lives in United States, has been in fitness industry for last 25 years. He is India’s first Fitness YouTuber who provides completely free fitness programs to his community with Millions of Subscribers around the world.

Guru Mann has over 1300 videos and provided 50 complete fitness programs to Indian community including very important Medical Condition programs like: Cholesterol, Diabetes, Blood Pressure, Thyroid, Drug Rehab and Cancer, etc which no one in the world ever made it. Thousand of people got cured by following these programs. All these programs are FREE OF COST.

MY ROUTINE

DAYS EXERCISES

Modnday

Chest, Triceps & Upper Abs

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Back & Lower Abs

Cardio, Stretching & Obliques

Legs & Upper Abs

Shoulders, Biceps & Lower Abs

Cardio & Obliques

Rest

Incline Smith Press

DB Bench Press

Cable Flys: High

Cable Flys: Low

Cable Fyls: Middle

Dips - Chest Version

Skull Crusher

Close Grip Pushups

Cable Overhead extension with Rope

Single Hand Cable Pushdown

Focus on 4 exercises to hit upper abs

MONDAY / Chest, Triceps & Abs

4 x 12

3 x 8-12

Failure

4 x 12

3 x 15

3 x 8-12

TUESDAY / Back & Abs

Close Grip Lat Pulldown

Seated Cable Row

Machine Row

Smith Machine Shrugs

One Hand DB Shrugs

Barbell Deadlift

Hyper Extension

Focus on 4 exercises to hit lower abs

3 x 8-12

4 x 8-12

3 x 12

3 x 6-12

3 x 12

Cycling

Treadmill

Full Body Stretching

Focus on 4 exercises to hit Obliques

15 mins

40 mins

20 mins

WEDNESDAY & SATURDAY / Cardio, Stretching & Obliques

Body Squat

Barbell Squat

Leg Press

Leg Extension

Romanian Deadlift

Leg Curl

Calf Raise on Leg Press

Focus on 4 exercises to hit upper abs

2 x 20

3 x 8-12

3 x 12

3 x 6-10

3 x 8-12

4 x 10-15

FRIDAY / Shoulders, Biceps & Lower Abs

Smith Machine Press Behind Neck

DB Side Raise + Cable Side Raise

DB Front Raise + Cable Front Raise

Rear Delt Cable Flys

Barbell Preacher Curl

Overhead Cable Curl

Cross body Hammer Curl

Concentration Curl

Focus on 4 exercises to hit Lower abs

4 x 8-12

3 x 8-12

5 x 8-12

3 x 15

3 x 8-12

MY DIET

8:30am

Whole grain bread and peanut butter

Greek Yogurt

Oats, apple. nuts

Egg Whites

11:00am

Chicken breast and brown rice or pasta

Broccoli

1:30pm

4:00pm

Oats, strawberries

Egg whites

Protein Drink

Banana

6:30pm

Fish, sweet potato or begal

Green salad with olive oil

8:30pm

10:30pm

Cottage Cheese and blue berries

Nuts

- On non-training days i skip whole grain meals and eat fruits n vegetables. I drink green tea 2-3

times a day in-between the meals.

- I drink minimum 1 Gallon (3.75 Ltrs) a day

NOTE: My diet changes every 4-6 weeks according to my goal

WATER INTAKE

500ml Upon Walking Up

500ml - 30min after breakfast

500ml - 30min before Lunch

500ml - 30min after Lunch

500ml - 30min before Snack

500ml - 30min after Snack

500ml - 30min before dinner

250ml - 30min after Dinner

THURSDAY / Legs & Upper Abs

MY SUPPLEMENTS

MULTIVITAMINS (ADVANCED)

Multivitamin is scientifically formulated for your overall good health. Daily Multi helps maintain and support:

-Heart Health

-Eye Health

-Immune Health

-Bones & Teeth

-Antioxidant Protection

Time: Breakfast

Servings - 1 capsule

OMEGA 3 or FISH OIL

Fish Oil contains Omega-3 fatty acids that help maintain heart and vascular health. Fish oil, made from the tissue of oily fish-such as salmon, tuna, mackerel, herring, lake trout and sardines-has many health benefits. Fish oil contains important Omega-3 fatty acids , most notably eicosapentaenoic acid (EPA) and decosahexaenoic acid (DHA). These Omega-3 fatty acids are believed to have health benefits ranging from reducing the risk of heart attack and coronary heart disease to combating depression, bipolar disorder and schizophrenia

Time: Dinner

Servings - 1 capsule

WHEY PROTEIN (ISOLATE)

Whey Protein is very important because its ability to be digested very rapidly. This allows the protein to become available for muscle building very quickly. Most commonly it is used after workouts to help increase levels of amino acids in the blood, which are taken up by the muscles to ultimately increase mass.

Time: Post Workout

Servings - 2 Scoop (50g aprx)

BCAA or AMINO ACID

The branched-chain amino acids (BCAAs) are a group of three essential amino acids: leucine, isoleucine, and valine. They are essential, meaning they can't be produced by your body and must be obtained from food. BCAA supplements have been shown to build muscle, decrease muscle fatigue, and alleviate muscle soreness.

Time: During Workout

Servings - 1 Scoop (5-10g aprx)

NOTE: Supplements are just add-on they are only 10-15% important, rest is diet which is 80-85%

PROTEIN

CARBS

FATS

40%

20%

Guru Mann