PRO SECRETS ANKUR SHARMA

MR UNIVERSE

ULTIMATE
SHREDDING
GUIDE
DIET, TRAINING, SUPPLEMENTS
BY TARUN GILL
FOUNDER, TG TALKS MEDIA
FITNESS MARKETING 101 www.learnfitnessmarketing.com

THE
UIDELINES
FOCUS ON MOVEMENTS NOT WEIGHTS
LIMIT YOUR REST IN BETWEEN SETS
REST IS EQUALLY IMPORTANT
REGULAR HYDRATION
DON'T ABUSE SUPPLEMENTS
EXPERIMENT WITH NUTRITION
THE FIRST SET IS THE MOST CRITICAL
THE DIET
PLAN
 FITNESS MARKETING 101 www.learnfitnessmarketing.com

BREAKFAST
6 whole egg
Sweet potato- 200 grams

MEAL 2
Salmon/Fish 300 grams
Steamed vegetables
Rice - 100 grams

PRE WORK OUT

Whey Protein - 1 scoop
Boiled potatoes - 200
grams
 FITNESS MARKETING 101 www.learnfitnessmarketing.com

POST WORK OUT

Whey Protein- 2 scoops
Glutamine- 5 grams
BCAA- 20 Ggrams
Creatine- 5 grams MEAL 4
Roti- 5
Boiled Potatoes - 100
grams
Cooked Dal (Chana) - 100
grams
MEAL 5
Chicken Breast- 300
grams
Vegetables
Rice- 50 grams MEAL 6
Mutton- 250 grams
Vegetables/Broccoli
SUPPLEMENT
PLAN
FITNESS MARKETING 101 www.learnfitnessmarketing.com

SUPPLEMENTATION/MENU
TRAINING
PLAN
FITNESS MARKETING 101 www.learnfitnessmarketing.com

DAY 1 MONDAY

SHOULDERS- AM
4 sets each with 10-15 reps

1. Shoulder press
2. Side raises
3. Front raises
4. Reverse flys
5. Shrugs

CHEST- PM
4 sets each with 10-15 reps

1. Bench Press
2. Flat Flys
3. Incline Dumbell Press
4. Decline Dumbell Press
5. Cross cable
 FITNESS MARKETING 101 www.learnfitnessmarketing.com

ARMS- AM DAY 2 TUESDAY

4 sets each with 10-15 reps

1. Incline Dumbell curl

2. Preacher curl
3. Barbell Curl
4. Concentration curl
5. Cable curls (Both arms)

LEGS- PM
4 sets each with 10-15 reps

1. Leg extension
2. Squats
3. Hack Squats
4. Lunges
5. Standing leg curls
6. Deadlifts
7. Calves on Leg press
machine
 FITNESS MARKETING 101 www.learnfitnessmarketing.com

DAY 3
TRICEPS- AM WEDNESDAY

4 sets each with 10-15 reps

1. Close grip bench press

2. Tricep Dumbell
extension
3. Skull Crushers
4. Tricep Push down
5. kick Backs

BACK- PM
4 sets each with 10-15 reps

1. Chin ups
2. Lat Pull down
3. Bent over rowing
4. Seated Rowing
5. Reverse Grip Rowing
6. One arm dumbell rowing
7. Pull overs
FITNESS MARKETING 101 www.learnfitnessmarketing.com

DAY 4 THURSDAY

SHOULDERS- AM
4 sets each with 10-15 reps

1. Shoulder press
2. Side raises
3. Front raises
4. Reverse flys
5. Shrugs

CHEST- PM
4 sets each with 10-15 reps

1. Bench Press
2. Flat Flys
3. Incline Dumbell Press
4. Decline Dumbell Press
5. Cross cable
 FITNESS MARKETING 101 www.learnfitnessmarketing.com

DAY 5
ARMS- AM FRIDAY

4 sets each with 10-15 reps

1. Incline Dumbell curl

2. Preacher curl
3. Barbell Curl
4. Concentration curl
5. Cable curls (Both arms)

LEGS- PM
4 sets each with 10-15 reps

1. Leg extension
2. Squats
3. Hack Squats
4. Lunges
5. Standing leg curls
6. Deadlifts
7. Calves on Leg press
machine
 FITNESS MARKETING 101 www.learnfitnessmarketing.com

DAY 6
TRICEPS- AM SATURDAY

4 sets each with 10-15 reps

1. Close grip bench press

2. Tricep Dumbell
extension
3. Skull Crushers
4. Tricep Push down
5. kick Backs

BACK- PM
4 sets each with 10-15 reps

1. Chin ups
2. Lat Pull down
3. Bent over rowing
4. Seated Rowing
5. Reverse Grip Rowing
6. One arm dumbell rowing
7. Pull overs
FITNESS MARKETING 101 www.learnfitnessmarketing.com

DAY 7 SUNDAY

REST
Sleep - 12 hours
FITNESS MARKETING 101 www.learnfitnessmarketing.com

THATS HOW YOU

MARKET THE
FITNESS PLAN
WHICH PEOPLE
WILL PAY FOR
AND ITS
CALLED
FITNESS
MARKETING
TARUN GILL
INDIA'S NUMBER 1 FITNESS MARKETING EXPERT
FITNESS MARKETING 101 www.learnfitnessmarketing.com

LET ME TEACH
YOU THIS SKILL
www.learnfitnessmarketing.com

TARUN GILL
INDIA'S NUMBER 1 FITNESS MARKETING EXPERT
 FITNESS MARKETING 101 www.learnfitnessmarketing.com

ABOUT TARUN GILL

Tarun  Gill is India's leading fitness marketing expert with a following of more
than 2 million. He is also the Founder of TG Talks Media, India's biggest fitness
media platform.

He is a graduate from St Stephens College Delhi . He also holds a Master's

degree in Marketing Management and Journalism. After serving major Fortune
100 companies, including IBM, HSBC, he took up fitness as a full time career,
becoming India's first full time fitness Youtuber.

Tarun is also an amazon bestselling fitness authors with six bestselling books
under his belt. Recently he turned TV Producer by launching India's biggest
fitness league, IFL, along with Bollywood actor, Suneil Shetty.