[ DIET PLAN ]

In a day per 20kg body weight requires 1 litre of water. Calculate your figures and complete your daily water intake.

BREAKFAST (MEAL 1)

1.soked dryfruits. Almonds, raisins, anjeer and walnuts.

2. 6egg whites 1 bowl of oats or daliya with 1 banana.

1 TBSP all natural peanut butter or 1 TBSP virgin coconut oil.

MID MORNING (MEAL 2)

3.snacks- oats biscuits, rice cakes, sprouts,popcorn, 1 Apple or whatever healthy you have at present. (Pick 1 snack).

LUNCH (MEAL 3)

4. 2/3roti, 1 bowl of rice, daal or sabji and full stack of salad.

Or. Brown rice and 150 gm boil chicken.

3 pm. Fish oil omega 3 or multivitamins, or 1 asvgandha tablet.

MID-DAY (MEAL 4)
5. 4 Slice of whole grain bread with peanut butter and 1 banana.

EVENING (MEAL 5) 30 min before workout.

6. 4-Boiled potato with curd or 4-sweet potato and curd.

Black coffee or L-arginine. 15 min before workout.

After workout. (Carb loading)

6 whole eggs. 3 gm creatine.

DINNER (MEAL 6)

7. 2 Roti, rice, daal, sabji or 200 gm of boil chicken and 1 bowl of rice.

(MEAL 7)

Pre sleep. 150 ml milk. Or 1 pomegranate with curd.

Nutrition breakdown:-

protein 140Gm.

Calories 2660
Carbs 210

Fibre 35 gm

Sat fat 40 gm

Fat 80 gm

Important note. No junk food, 7/8 hrs of healthy sleep, complete your daily water intake, and no ego lifting.

[ANURAG]