Monday- sokal Tuesday- sokal

9am(d)-11am(d)+std, 11am-12am+rst, 12am-1.30pm+std(e)(d), 2.30pm-

5.30pm+rst+ntra(d), 6pm -9.30pm+gm(d), 11pm-1.30pm+std.. 9am(d)-11am(d)+std, 11am-12am+rst, 12am-1.30pm+std(e)(d), 2.30pm-

5.30pm+rst+ntra(d), 6pm -9.30pm+gm(d), 11pm-1.30pm+std..

Wednesday- sokal Thursday- sokal

11pm-1.30pm+std..

9am(d)-11am(d)+std, 11am-12am+rst, 12am-1.30pm+std(e)(d), 2.30pm-

5.30pm+rst+ntra(d), 6pm -9.30pm+gm(d), 11pm-1.30pm+std.. 9am(d)-12pm+std(e),12pm-1.30pm+smg,2pm-5pm+rst 6pm -9.30pm+gm(d),

Friday- sokal

9am(d)-11am(d)+std, 11am-12am+rst, 12am-1.30pm+std(e)(d), 2.30pm-

5.30pm+rst+ntra(d), 6pm -9.30pm+gm(d), 11pm-1.30pm+std..

Saturday- sokal

9am(d)-11am(d)+std, 11am-12am+rst, 12am-1.30pm+std(e)(d), 2.30pm-

5.30pm+rst+ntra(d), 6pm -9.30pm+gm(d), 11pm-1.30pm+std

Sunday-its urs day.....:) nd swimming.

Diet plan

At morning:- one glass lemon water with honey( warm water) Breakfast - 3 egg whites/ one banana. Snack 1 6-8 dates, one apple / any fruit Lunch - chicken breast or fish fillet or dark green vegetable with 2 cups greens and no fat dressing along with cup brown rice or chapatti along with salads. Snack 2 2 dates,oatmeal+milk+biscuits, coconut water. Before workout 6 eggs white+ glucose After workout one glass juice Dinner chapatti, rice and spinach, broccoli, plus fruit (orange, black geapes) ,plat and salads(beetroot , cabbage ,cucumber) , low-fat cheese/boiled red beans, 4egg whites.

ExpnMrng- (lmn-2+egs-9+bnna-3+dts-3+apple-20)= Rs-37/Evening (dts-2+mlk-8+bskt-5+egs-18+glu-5)=Rs-37/Night- (msmbi-20)= Rs-20/Total=Rs-94+10(smmng)

Total= Rs-104/-(perday)