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Breakfast Meal-: 50 gm oats or Muesli with 250 ml of luke warm water 5 egg whites few kismis
Lunch-: Salad 1 cup before 15 mins 1 Cup rice with 150 gm Chicken breast/ 200 gm fish Dal 1 batti
Curd 1 batti
Pre workout Meal-: Green Tea or Red Tea or Black coffee with Butter 1 Spoon (1 table spoon) with
Cream cracker or Digestive Biscuit 2 pic with L Carnitine
Post workout meal-: 1 Scoop of whey protein with few kismis and Limce tab 1
Avoid
Extra salt
Cold drinks
Packaging foods
Process food
Potato Fried
Deep fried
No Smoking (Strictly)