DIET

MORNING:
OATS WITH 6 EGG WHITE (OATS IN WATER 1 BIG SPOON)

AFTERNOON:
300 GMS CHICKEN IN 1 TABLE SPOON OIL WITH
100 GRMS RICE (ONLY FOR 2 WEEKS),
SALAD (CABBAGE, PALAK, CUCUMBER & ONION)

PRE WORKOUT:
1 BANANA OR 1 APPLE

POST WORKOUT:
6 EGGS WHITE

DINNER:
300 GRMS CHICKEN & SALAD (CABBAGE, PALAK,
CUCUMBER & ONION)

HAVE 2 TO 3 ORANGES DAILY

IF HUNGRY HAVE FRUITS (APPLE OR WATERMELON)
RAW CABBAGE MANDATORY

LIMCEE, EVION, B COMPLEX, LIV52 (4 TABS DAILY)

 WORKOUT
BACK & BICEP:
BICEP:
 BICEP CURL DUMBELL
 BICEP CURL BARBELL
 HAMMER CURL
BACK:
 BENT OVER ROWS BARBELL
 DEADLIFT BARBELL
 PULL UPS (MAIN)

CHEST, TRICEP & SHOULDER:

CHEST:
 PUSHUPS
 FLAT BENCH CHEST PRESS
TRICEP:
 SKULL CRUSHER BARBELL
 TRICEP KICKBACK DUMBELL
 OVERHEAD DUMBELL TRICEP
SHOULDER:
 LATERAL RAISE
 OVERHEAD DUMBELL PRESS
 FRONT SHOULDER RAISE

LEGS & ABS:

LEGS:
 SQUATS
 LUNGES
 CALF RAISE
ABS:
 CRUNCHES
 LEG RAISES
 RUSSIAN TWISTS
 PLANK