Exercises - Burn Fat, Gain Muscle, Lean Body


Codename 47
Hi All,

As it reads above, let's start with talking about general health and exercises that can be done at home or at the gym that will help you achieve your goals.

I am currently on a lean body challenge and I can definitely help you guy with planning and diet.

Let me know if you have any questions.


Codename 47
Basics for Muscle Growth:

If you don't give your body a reason to grow, then it won't. Building muscle takes a lot of energy, so if the muscle isn't needed, it doesn't get built. Increasing your weight every session will help you to gain more muscle mass.

Things to remember:
2-3 exercises per body part
3-4 sets per exercise (excluding warm-up)
6-8 repetitions per set
Heavy weight training
One More Rep after failure


Follow a daily diet containing 36 kcal per kilogram of body weight, at least 2g of protein per kilogram, and 100 percent of the recommended daily allowance of vitamins, minerals, and trace elements.

Drink lots of water! Your muscles are primary made of water. If you a lot of drink water (at least 1gallon/day) your muscles will look fuller and water will help your liver to convert fat into energy.

Things to remember:
2gms of protein per KG of your body weight ( 140gms if you weigh 70kg)
4gms of carbohydrates per KG of your body weight (280gms of carbohydrates if you weigh 70kg)
Multi Vitamins tablet/s
4-5 Litre of water a day
2-3 meals a day
Protein shake in between meals

Any questions welcome


Codename 47
Macro Nutrients:

-> Carbs:

Carbohydrates give you energy and fuel your intense workouts. Most of your carbohydrates should come from complex carbohydrates, such as brown rice, whole grains, and vegetables. There are different supplements available in the market that contains just carbohydrates in the form of Maltodextrine, dextrose and waxy maize. These carbohydrates differs in their absorption periods, some take few minutes and some could take longer to release energy. Carbohydrates are required with protein to help you increase your blood insulin levels after your workout session to fulfill your depleted energy levels

-> Fats:

Health NutFats assist in certain brain functions and are needed for hormone production. Important fat sources (monounsaturated and EFAs) can be found in olive oil, nuts and fatty fish. Supplementing with essential fatty acids (Omega-3 and Omega-6) is also a good idea. Flax seed oil and fish oils are good sources of EFAs. Chia seeds also contains OMEGA 3 EFAs.

-> Protein:

Protein is the building block of muscle. When you train with weights, you tear down muscle. Protein helps your muscles repair themselves after a rigorous session with weights. Try to get at least one gram of protein per pound of body weight. Eat a variety of protein sources to insure you are getting the full spectrum of amino acids.

In addition to protein shakes, lean steaks, chicken breasts, fish and milk are great sources.

Protein breaks down into amino acids and then absorbed by our body.
Whey protein is quiet popular amongst body builders and comes in different forms such as RAW, Whey protein concentrate ( high fat and slow absorption rate) and Whey protein Isolate ( less fat, pure and fast absorbing)

-> Fiber & Water:

VeggiesHave plenty of vegetables and drink plenty of water. Fiber and water are important for carrying waste out of the body.

Veggies also contain powerful antioxidants, which help your body recover from workouts. Spinach, broccoli and lettuce are excellent sources of fiber.


Codename 47
Rahul what's your take on going grain free if you have an event coming to look chiseled? I have something on Sunday and look rather bloated

Grain free diet in other words, gluten free diet. I will never suggest you to go on a gluten free diet as you can develop an allergy by doing so.

If you are willing to lose weight or cut down your fat there are few really easy things that you can follow:
- Eat every 2 hours - Small meals with low carbs and high protein to use your existing fat to burn and burn calories
- Caffeine - if you are not intolerant, have black coffee 1-2 times a day to use that stimulating effect of coffee to burn your fat
- Cardio - Moderate cardio sessions followed by high intensity full body workout will be beneficial
- Water intake - Drink a lot of water, cold rather than a hot.
- Diet - Go on low carb diet, avoid sugar and bad fats.

Exercise: you can use the following exercises to help you with getting defined shape
- Pushups (3 sets of 15-20 reps range)
- Squats
- Lunges
- Situps
- Ab crunches
- Leg raises
- Barbell twists
- Step ups
- bicep curls
- Tricep kickbacks
- Bench press

you can use exercise bands for bicep curls etc and light dumbells

higher rep range with lighter weight will help you cut down on fat.


Codename 47
Soy and Tofu must be avoided if you are on veg diet. Once in a while is okay but most of the TOFU dishes are made from soy that is GMO ( genetically modified) hence not that great for you.

you may be surprised to know that Indian diet which is mostly vegeterian, has lots of protein in it.

You can source protein from:
Veggies like brocolli , spinach
Nuts like almonds, peanuts
lentils - most of the indian daals have high protein
milk , yoghurt (dhai), paneer
Chia seeds , eggs (if u like eggs in veg diet)
Whey protein shake - Low carb shakes

you can make smoothies for breakfast with yoghurt, berries or other fruit of your choice, chia seeds, rolled oats in it.

consume about 1gm protein per kg of your body weight. if you weight 55KG, have atleast 55 gms of protein in a day.

Have green tea one-two cups daily. Note that too much green tea intake will deplete your zinc levels,

Also before you start, measure yourself and note it down and also do the blood tests.
I hope that helps

P.S - I am pure vegetarian too.


Codename 47
Enable ur pm system bro but keep confidential :p
Exercise plan specific for you:

Day 1 - Chest and Triceps
20 Minutes Cardio ( varying speed )
3 x 12 reps of Bench press
3 x 12 reps of Inclined Dumbbell press
3 x 12 reps of Dumbbell flyes
3 x 15 reps of pushups
3 x 12 reps of Triceps push downs on Flat bar
3 x 12 reps of Skull crushers
3 x 12 reps of Bench dips


-Protein shake (low carb and low sugar)
-Oats with milk (no sugar)
-Black coffee shot with no sugar and few drops of milk( to burn fat)
-piece of fruit 2 hours later (avoid banana)
-nuts (almonds/walnuts)

-Salads with no sweet dressings
-green Tea
-Post lunch meal 2 hours later, preferably piece of fruit/nuts etc

-Mix of veggies (2 serves) plus light carbs
-10 minutes walk after dinner before bed
-No snack!

-Before workout, you can chose to have a preworkout drink no problems
-during workout you can include amino acids
-post workout can have shake

I hope you can follow this

Don't go over 2200 calories in a day

Remember, low carb and high protein diet will burn more fat.

Report me after this


Codename 47
About DTP ( KRIS GETHIN's Dramatic Transformation Principle)

DTP is the training system that has transformed the physiques of many people and can do the same for you as well. DTP targets both the fast twitch and slow twitch muscle fibers in order to both enhance and define your muscle. It provides an overflow of nutrient rich blood to the muscle group you are training to provide a fuller appearance and more separation to the physique, at the same time increasing the heart rate and the intensity to burn fat and build muscle as well. You complete a total of ten sets with a rep range of 50, 40, 30, 20, and 10 for the first five. Once you complete the set of 10, you complete a second set of 10 and then do 20, 30, 40, and then 50 again at the end. You rest about forty-five seconds in between each set.

DTP is an intense training system so you can implement it one of two ways. You can either use it on the entire body for three consecutive weeks followed by taking two weeks off or you can use it on one or two muscle groups per week for as long as you choose to.
There are many benefits to using DTP for yourself:

  • You can count the warm up set as a work set also due to the high rep range.
  • Since the program is so intense, you also can burn fat while you are training.
  • The workout doesn't take long so you can train even on a limited schedule.
  • The fact that you use the high range reps before the low range reps lowers stress on your joints and tendons. Therefore the chance of injury is much lower than a regular heavy training program.
A good diet plan with workout plan is the best and only way to stay fit in shape for longer. This also improves your nervous system.
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