Name- yuvraj

Age -25
BMR-
Diet plan
Weight-77
Wake up drink - black coffee / black tea / green tea / warm water
Meal 1-8 to 9
One scoop protein with one banana & one spoon amul cream

Meal 2 ( break fast ) 10 to 11

One cup milk 350 ml without sugar
30 gm oats / musli/ corn flakes
8 almonds

Meal 2 lunch (12:30 to1:30)

120 gm paneer / 100 gm chicken breast/ 7 white eggs
200 gm curd /
30 gm brown rice
Any green vegetable
Any daal
2 tbls spoon ghee/ two tbs coconut oil / olive oil

Meal 3 pre workout

One tablet B complex
1/2 spoon whey with 1/4 teaspoon coffee

Meal 5 post workout

One scoop whey

Meal 6 ( 9 to 10 )
100 gm paneer / chicken breast
Green vegetable ( cucumber )
2 tbls ghee / coconut oil / olive oil

Before bed
5 almonds
( ignore fast food , oil , sugar etc )
All the best