5 Weeks Fat Loss Plan | SURYAKANT SINGH

                        Fat Loss Plan

               

1) Count your calories intake and reduce 300 calories from your diet plan ( eliminate calories dence food )

2) go for food high in proteins and fibres like chickpeas almonds daal sattu rajma mutton fish cashews apples carrots spinach broccoli and other fruits and vegetables.

3) water 3 to 4 litres per day

If you think you're so fat... drink a glass of water before your lunch and dinner.

4) pre workout meal black coffee, green tea, homemade lemon juice, little dry fruits

5 Workouts Plan 

Go for morning workout for else evening

2 km jogging,

 30 secs mountain climbing,

8 reps 3 sets burpees,

45 seconds half crunches 3 rounds 

20 reps 5 sets squats.

Workout 5-6 Days A Week ( In your Rest days Go for Yoga Workouts

Post workout meal - oats with milk and fruits, Egg whites, fish, chicken, rajma, paneer, mutton, brown bread with peanut butter, salads, 

7 Hours of continuous sleep at night 

Day 1 - Chest & Triceps Workouts / SURYAKANT SINGH

                    

  7 Kgs MUSCLE gain Transformation

Day 1 ( CHEST & TRICEPS ) 

                 WORKOUTS     

# Basic Push-ups (12-15)3

# Cross Triceps Xtension (8-10)4

# Archer Push-ups  (7-10)3

# Diamond Push-ups (12-15)4

# Bench Dips (15-17)4

# Triceps Xtension (10-13)3

# Brick LowFly (12-15)4

# 40 secs Slow-motion Push-up 

                                                                                                                 

​Keep Yourself Hydrated 💧

​Take You Pre-workout Meal 90 Mins Before The Workout 🥙

​Focus on Mind-Muscle Connection

​Breathe in when going for the Rep//Breathe out while pushing

                                                                                                                                                                                                          

& The Fitness Revolution Begins

- Suryakant Singh

My Instagram - kingsuryakantsingh

Diet Plan By SURYAKANT SINGH

                   

Morning - Soaked 8-9 cashews, 10-12 almonds, 2 full Spoon Dried chickpeas, 1 full Spoon Raisins.

Breakfast - 3 Brown bread with Peanut butter/ 1 Bowl Oats and Milk/ 3-4 Chapattis with sabji.

Alternative ( Any one)

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Lunch - Rice 2 to 3 full daboo and 1 Bowl dal with Chokha( Cooked Potato) and Salads...

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Pre workout- 2 Banana and Some peanuts

Workout ✅

Post Workout - If Protein Shake then ok or / 100 Gm Paneer, 1 Apple , 10 Almonds or peanuts, 1 Banana, 50 Gm Soya Chunks,  3 Whole Eggs, Meat..

(Alternative)

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Dinner - Dal/ Sabji, Roti, & 1 Glass Milk With ghee & haldi.

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7 to 8 Hours of Sleep 💤

Drink Water Regularly

Stay Happy 😁❤️

Keep patience👀

Suryakant Singh's Affordable Diet Plan For Teenagers

                        

PRE WORKOUT - 8 Almonds, 7 Cashews, 4 Dates, 2 Banana.
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POST WORKOUT - 1 Glass milk with Shilajit and 1 full Spoon boost/protein powder.
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Morning i)- Soaked over night 2 table spoon (Moong, chana, Raisins, Peanuts)
ii) Fried Peanuts/Fried Oats.
iii) 4 Chapattis With Any Green Vegetables/Oats with Milk/Dalia Kheer/Fruits.
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Lunch - 4 Brown Bread With 2 spoon Peanut Butter, 2 Banana, 1 spoon honey Chocolate or anything you would like to add and little dry fruits ( Chshews, Raisins, wall nuts, almonds.
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Evening any Fruit juice. (Orange, Pineapple, Carrot, Beetroot)etc...
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Dinner - 4 Chapattis/Paratha with sabji and Chatni. And 1 glass milk with boost/horlicks or any power.
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If you want results then follow these-:

# Sleep before 10:30pm | wake up 5am
# Don't Masturbate after and before Workout (It will demotivate you)
# stay happy
# Exercise 5 times a week
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See 🙈 you on Instagram @suryakantsingh_

https://www.instagram.com/suryakantsingh_/

No Fap/Just Get Rid Over Masturbation/Suryakant Singh

                

 masturbation Addiction

Some people can and do develop an addiction to masturbation. You may be spending too much time masturbating if masturbation causes you to:

• skip your daily activities
• miss work or school
• cancel plans with friends or family
• miss important social events
• Slow making of testosterone
• Demotivation
• Will not let your body grow faster

So if you don't want all of the above then try to control at your best. ✊🏼 And you can this is nothing bro.

Get Over Masturbation

 You can cut down your addiction by replacing masturbation with other activities. Next time you have an urge to masturbate, Just :

• go for a run
• Watch videos which gives you Motivation
• spend time with friends
• go for a walk
• Think of your Hard-working friend
• Think of your goals in life
• Be with someone who force you to level up
• Spend time with your family

Bro just think you cannot achieve your goals your dreams by masturbating plus it will demotivate you if will make you feel down, and if you can get control over it I'm sure that no one (NO ONE) can stop you from being Great and Successful.

Just think just because of this many do rapes even after knowing that he will get in jail the whole country will punish him, no one will forgive him but also they do...

And see your friends only they will tell you that they cannot get over masturbation.

So think 92%+ males can't control masturbation so if you cantrol, can get over it then you'll be in 8% of the world's population. Just think About it once. 👍🏼😊

Say "hello" On Instagram- @suryakantsingh_

https://www.instagram.com/suryakantsingh_/ 

Subscribe To My FITNESS And Entertainment Channel 

https://www.youtube.com/c/SuryakantSingh

Fat Loss Diet Plan For Fitness Freaks By SURYAKANT SINGH

     

Morning-) with Green Tea/ Honey with Warm water(before Workout) .

After workout-( overnight Soaked Almonds, 2 spoon peanut, 3 spoon chana, 2 spoon green Moong.) 

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9 am - oats with dry fruits and milk

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11 to 12am - (any Fruits except Banana)2 chapattis with green veggies (spinach/brocolli/cabbage/leafy vegetables/any green sabji.)Alternative ( 2 boiled egg white 1 whole egg) 

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2pm - Dal with 2 chapattis

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5 pm ( any Fruit juice )

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6 30pm to 7pm -2 Roti( boiled chicken / 2egg omlet /green sabji/ dal)

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 Note - 

1) Drink 5 bottles of water/7 to 8 glasses of water in a day.

2) Sleep before 11pm. 

3) No banana, 

4) no cheat meal, 

5) No Masterbation

if really wanna eat rice then only 2 times a week or Don't eat for 3 months.

Run in the morning time. 

Exercise in the evening.

Follow This For 3 Months With Proper Workout 6 times a week.

I'm Damm Sure You'll The Best Shape of your life Soon.✊🏼

For Workouts - Visit my YouTube Channel https://www.youtube.com/c/SuryakantSingh

SAY "HELLO" on Instagram https://www.instagram.com/suryakantsingh_/

             Thank You Guys ( ◜‿◝ )♡