FITNESS RUTINE:-

1) breathing exercize (morning-7pm) + Maditation

2) physical exercize with morning walk

3) Drink 2 glass water after wake up

FOOD: (regular)

8am- Bramhi juice+Egg(after 10 min)

9am- Roti+....

12am- rice

3-4am- rice

6-7pm- corn fleks/chocos/any healthy food (NOT FAST FOOD)

11pm- roti / rice

+Almond is common.

FOOD: ( tournament time)-

 Dry food, juice, any light food without sugar(any time) + Roti /
rice (bofore minimum half an hour of the nest round)

but avoit too much heavy foods on the tournament and keeping
myself light and strong by eating light foods and jiuce and water
frequently.