4 weeks

all you need

Tarun Gill is an internationally certified Fitness Nutritionist and Advanced Personal trainer, helping
millions get fit and healthy.
 about the author
Tarun Gill is an internationally certified
Fitness Nutritionist and Advanced Per-
sonal trainer, helping millions get fit
and healthy. Having worked in major
Fortune 100 companies including IBM,
GE, MetLife, HSBC, as a Marketing and
Communications professional, he real-
ised his true calling is fitness. A Gradu-
ate in History from St.Stephens College
and a Masters Diploma holder in En-
glish Journalism from Indian Institute
of Mass Communications (IIMC), Tarun
has been a fitness writer for over ten
years. His uncanny skill of making com-
plicated fitness programs into some-
thing uniquely simple has been appre-
ciated by over 1 lac of his followers on
social media.

Tarun Gill
Being an international squash player back in his college days, he clearly demon-
strates his competency to be a student of the business. His ebook, Taruns Weight
Loss approach (TWLA) released in the year 2014, have had more than fifty thou-
sand downloads till date and is considered to be Indias most cost effective weight
loss plan.

His last venture, fitabolix, erstwhile fitflea.com, the home fitness solutions compa-
ny, has been the talk of the town. Started in 2014, with just a small idea, fitabolix,
has now scaled to over fifty people organization with over 25 trainers on payroll.
After successfully launching Fitflea, Tarun has now shifted focus in creating an
interactive online fitness media channel helping people with their fitness queries
via his video channel called tarungillfitness.com
About the
program
 Why this program
We as humans are very goal driven and focussed! But
when it comes to our fitness adherence we are generally
clueless. We all have a vague goal in mind viz

I want to lose weight

I want to have six pack abs
I want to look good naked
I want to pack on muscles

Though we do know the what but dont really know the

Why.

Why do i want to lose weight

Why do i need six pack abs
Why i want to look good naked
Why do i need to pack on muscles

Not establishing the why is what makes us fail in our fit-

ness journey. So before you follow this program, i want
you to pen donw your why

Why would you want to do this

program ?
This program will only work if you know your why! There
is no magic pill or training program i will share. Some of it,
you would already know and would be following it with
little or no results.

You can also see my video on Whats your Why

Click here to view it
 Expectations
I am presuming you know why do you want to do this
program! So lets start. The expected outcome

1. Lower body fat

2. More muscular defination
3. Flat stomach (dont expect abs in 4 weeks)

No cliches
I am not going to ask you to eat every 2 hours
I am not going to ask you to drink too much water
I am going to ask you to minimize your carbs

Because you already know that-

and that doesnt work

We will follow a keto diet-

males only
The diet plan
Week 1

Breakfast

4 whole egg omelette

20 grams fried bacon

Lunch

2 tablespoon olive oil

300 grams chicken breast- Grilled
2 table spoon peanut butter

Mid evening snacks

20 grams peanuts
1 scoop whey isolate protien

Dinner

1 table spoon butter

1 cup broccolli
1 cup muschrooms
200 grams grilled fish

High protein, high fat

The diet plan
Week 2

Breakfast

4 whole egg omelette

20 grams fried bacon

Lunch

2 tablespoon olive oil

300 grams chicken breast- Grilled
2 table spoon peanut butter

Mid evening snacks

20 grams peanuts
1 scoop whey isolate protien

Dinner

1 table spoon butter

1 cup broccolli
1 cup muschrooms
200 grams grilled fish

High protein, high fat

The diet plan
Week 3

Breakfast

4 egg whites omelette

50 grams plain oats
Lunch

2 tablespoon olive oil

300 grams chicken breast- Grilled
30 grams veggies (broccoli, asparagus)

Mid evening snacks

1 apple
100 grams plain yogurt
1 scoop whey isolate protien

Dinner

300 grams grilled fish

30 grams veggies (broccoli)

Carbs added, fat reduced

 The diet plan
Week 4

Breakfast

4 egg whites omelette

50 grams plain oats
Lunch

2 tablespoon olive oil

300 grams chicken breast- Grilled
30 grams veggies (broccoli, asparagus)

Mid evening snacks

1 apple
100 grams plain yogurt
1 scoop whey isolate protien

Dinner

300 grams grilled fish

30 grams veggies (broccoli)

Carbs added, fat reduced

 The Training plan
Monday

Chest, Triceps & abs

Chest

Push ups 4 sets 15 reps

Incline press- 4 sets 12 reps
Flat bench press- 4 sets 12 reps
Cable cross- 4 sets 12 reps

Triceps

Cable push down- 4 sets 12 reps

Skull cruchers- 4 sets 12 reps
kick backs- 4 sets 12 reps

Abs

Lying leg raises - 4 sets 15 reps

Hanging leg raises- 4 sets 15 reps

Push yourself...
The Training plan
Tuesday

Back & Biceps

Back

Chin ups- 4 sets 15 reps

Wide grip lat pulldown- 4 sets 12 reps
Close Grip lat pulldown- 4 sets 12 reps
One arm rowing- 4 sets 12 reps

Biceps

barbell curls- 4 sets 12 reps

hammer curls - 4 sets 12 reps
concentration curls- 4 sets 12 reps

Train Hard...
The Training plan
Wednesday

Legs & abs

Legs

free squats- 4 sets 15 reps

Leg extension- 4 sets 12 reps
Squats- 4 sets 12 reps
leg curls- 4 sets 12 reps
donkey raises- 4 sets 12 reps

Abs

Weighted crunches- 4 sets 15 reps

side obliques 4 sets 25 reps

Eat clean....
The Training plan
Thursday

Shoulders
Shoulders

Arnold press 4 sets 12 reps

Dumbell shoulder press 4 sets 12 reps
Lateral raise 4 sets 12 reps
front barbell raise- 4 sets 12 reps
Bent over rear delt raise- 4 sets 12 reps

Its you vs you...

 The Training plan
Friday

Chest, back, biceps & abs

Chest

Push ups 4 sets 15 reps

Incline press- 4 sets 12 reps
Flat bench press- 4 sets 12 reps
Cable cross- 4 sets 12 reps

Back

Chin ups- 4 sets 15 reps

Wide grip lat pulldown- 4 sets 12 reps
Close Grip lat pulldown- 4 sets 12 reps
One arm rowing- 4 sets 12 reps

Biceps

barbell curls- 4 sets 12 reps

hammer curls - 4 sets 12 reps
concentration curls- 4 sets 12 reps

Abs

Lying leg raises - 4 sets 15 reps

Hanging leg raises- 4 sets 15 reps

Dont give up...

 The Training plan
Saturday

Legs, shoulders, triceps

Legs

free squats- 4 sets 15 reps

Leg extension- 4 sets 12 reps
Squats- 4 sets 12 reps
leg curls- 4 sets 12 reps
donkey raises- 4 sets 12 reps

Shoulders

Arnold press 4 sets 12 reps

Dumbell shoulder press 4 sets 12 reps
Lateral raise 4 sets 12 reps
front barbell raise- 4 sets 12 reps
Bent over rear delt raise- 4 sets 12 reps

Triceps

Cable push down- 4 sets 12 reps

Skull cruchers- 4 sets 12 reps
kick backs- 4 sets 12 reps

Quitting is not an option...

All the best

#asktarungill

https://www.facebook.com/tarungillfitnessexpert/

https://www.youtube.com/channel/UCh1A78CgTpYeijYLvpNIAUQ