28 days DIET PLAN

Day

Meal

Monday

morning
Oatmeal

Afternoon
Tuna
sandwich

evening
Biscuits with
coffee

Tuesday

Cereal

Egg sandwich

Biscuits with
coffee

Wednesday

Oatmeal

Tuna
sandwich

Biscuits with
coffee

Thursday

Cereal

Egg sandwich

Biscuits with
coffee

Friday

Oatmeal

Tuna
sandwich

Biscuits with
coffee

Night
Chicken
breast with
salad
Chicken
breast
With salad
Chicken
breast
With salad
Chicken
breast
With salad
Chicken
breast

With salad

Exercise schedule
1. chest
push up 3 sets 20 reps
2 BISCEP
CURL 3 SETS 10 REPS
3 deltoid
shoulder rotation 2 sets 20 reps
internal extension 2 sets 20 reps

 external extension 2 sets 20 reps

4 abs
wood chop 2 sets 10 reps
crunch 3 sets 20 reps\
trunk rotation 2 sets 10 reps