1st Meal (5:30 am): Pre-Workout

30 grams of salted oats

Omelette of 5 egg whites in olive oil

After Workout
whey protein

2nd Meal (10 am): Breakfast

50 grams brown rice and steamed broccoli, beans, capsicum

3rd Meal (1 p.m.): Lunch

150 grams of grilled chicken
Broccoli, Beans, and Capsicum Steamed

4th Meal (5 pm): Snacks

10 almonds
5 walnuts
Omelette of 4 egg whites and 2 full eggs

5th Meal (9:30 pm): Dinner

200 grams of grilled chicken/fish
Veg Salad (Cucumber, Onion, Tomato, Broccoli)
Workout Plan
Train 2 muscles in a day. Along with this, cardio, HIIT, and CrossFit are also included.

Monday:
 chest exercise
 triceps exercises
 30 min cardio

Tuesday:
 back exercises
 biceps exercises
 functional training

Wednesday:
 shoulder exercises
 legs exercise

Thursday:
 chest exercise
 triceps exercises
 high-intensity interval training

Friday:
 back exercises
 biceps exercises
 cardio

Saturday day:
 shoulder exercises
 legs exercise

Sunday:
 rest day