Workout Plan Day 13 - 80 Kgs & Above

Workout Explanation with Graphics

warmup cooldown


Early morning: Coffee / tea / green tea – 1 cup (with less sugar)
Breakfast: Idli-3/ Dosai-2 without oil / Chappathi-2/ Oats can be taken in solid form
(e.g.: idly/ dosai/ upma.)
Sambar / mint chutney/ coriander chutney/ tomato / onion chutney.
(Avoid coconut and groundnut chutney)
Midmorning: Buttermilk / Cucumber / Tomato soup / any fruit -1 / Plantain Juice /
Lunch: Rice – 1 cup/Chapathi - 2 + sambar, (Start with soup/ salad/ buttermilk)
Vegetables – 1 ½ to 2 cups (greens + other vegetables)
Buttermilk-1 cup
Evening: Coffee + Marie biscuits -2 / Wheat bread-2/ Wheat Rusk -2
(or)
Puffed rice (aval) -1 cup / fruit -1 / Sprouts- 1cup / Channa – 1 cup
Dinner: Chappathi-2 / Wheat dosai -2 / broken wheat upma -1/2 to ¼ cups
(Or)
Idli-3/ dosai- 2 / Ragi dosai or adai-1
(Better Prefer wheat products in the night time)
Bed time: Milk – 1 cup (with less sugar)

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