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Seven Deadly Sins: Ban Workout Routine & Diet Plan

 Let’s take a look at ban from the Seven Deadly Sins anime show.

Ban has been well established in the show a s a ripped dude. Along with that he is quite tall and very light in weight.


 

Diet Plan

Ban is a very heavy drinker. Although I don’t recommend that. You don’t see Ban eating often but when he does he is a pretty heavy eater. So your options would be:
OMAD (One Meal A Day)
16/8 OR 18/6 Intermittent Fasting
Regular Three Square Meals

OMAD:-

So you’re just gonna be eating once in a day. I would say the best time to have this meal would be around 3-4pm or 6-7pm have a filling meal with plenty of protein, fibrous carbs and starchy carbs. Make sure to eat at the same time every single day. Apart from your feeding time, the rest of the day you can have a few cups of black or green coffee, black or green tea with no sugar. Drink about 2-3 litres of water regularly.

16/8 OR 18/6:-

This is the most famous IF method. Here you can opt to keep your feeding time for 8 hrs and fast for 16 hrs or you can go a little extra by fasting for an extra 2 hrs and keeping the feeding window to 6 hrs. Both very effective for fat loss. Eat healthy whole foods. Try to make one small meal and another large meal.
Here’s a sample mealplan:
-Breakfast: 
3 Scrambled Eggs
2 Toasts
Protein Shake

-Dinner
2 Grilled Chicken Breasts
100 g Brown Rice
1 Bowl of Salad                 

Regular 3 Meals

This is you regular meal. Opt for three small meals throughout the day. Try to finish the last meal before 6pm. This should help quite a bit. Now for the meals, here’s a sample meal plan:-
-Breakfast (9 o’clock)
3 Scrambled Eggs
2 Toasts
OR
Oats with various dry fruits and fresh fruits and protein powder(optional)

-Lunch & Dinner
A big bowl of salad with chicken, boiled eggs, beans, tuna or any other protein sources

Workout

Alright, let’s get with the workout. (FYI this is a body weight workout routine)
 
Split
Monday: Chest  
Wednesday: Back
Friday: Legs
Cardio Daily

Chest Workout:-
10 Decline Push-ups
10 Dips (Scale: Chair/Bench Dips)
10 Diamond Push-ups 
10 Pike Push-ups
15 Regular Push-ups
x3-5

Back Workout:-
6-8 Pull Ups
6-8 Chin-ups 
6-8 Neutral Grip/Commando Pull-ups
10-15 Australian Chin-ups  
x3-5

Leg Workout:-
20 Bulgarian Split Squats (10 Each Side)
20 Side-to-Side Deep Lunges
25 Deep Squats
x3-5 

At-Home Cardio Workout:-
High Knees
Butt Kicks
Jumping Jacks
Front Straddle
x3-5 sets
1 Min Each Exercise
15 Sec Rest B/w Exercises
1 Min Rest B/w Sets

Notes 
Work on increasing repetions over time. You could stick to the same exercises or move to harder versions. As for cardio, you can do the workout I've provided practically anywhere. You could also opt for your own preference in cardio, just make sure to do 20-30 minutes daily. This can be a 3-Day Split for beginners and advanced can make this a 6-Day Split.


Thank You for Reading





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