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6am: - gym
During workout 10-15gm BCAA and 10-15gm glutamine in 1 litre water
8.30am: - take blender jar add 1 and half scoop whey protein, 2 bananas ,1 scoop
almond and cashew powder, 2 spoon peanut butter,1 glass milk and half glass water.
That will be ur morning shake.
11am: - oats, poha, idli, pan cakes, rice n dal u can eat any one of these and then 1 apple
and dry fruits
2pm: - roti and sabji whatever u have at home and 1 scoop raw whey protein in 300ml
water.
7pm: - take blender jar add 1 raw whey, 2 bananas ,1 scoop almond and cashew powder,
2 spoon peanut butter, 1 glass milk