Workout Plan Day 13 - Below 80 Kgs

Workout Explanation with Graphics

warmup cooldown

DIET


Early morning- 300ml of water+a tsp of jeera boil it together, and drink them/Ginger and mint black tea(1 cup).
Breakfast(8.00-8.30am)-Idli(2)+ Sambhar(1 cup)+Sprouts(1cup)/Oats Omlette(2)/Kara paniyaram(2)+Egg white(1)+Tomato chutney/Sprouts(1 cup)+fruit salad(1 cup).
Mid morning(10.30-11.00am)- Nutrichoice/Marie biscuit(2)/Papaya(1)/Orange(1)/Guava(1).
Lunch (12.30-1.00 pm) - Phulka(2 nos-Thin and small)+ Dhal/Paneer/Mixed vegetable gravy (1 cup)+(cucumber+carrot raita)(1 cup)/Rice(1cup)+Greens(1cup)+any veg curry(1cup).
[Note:Non-veg:either chicken from gravy 2 pieces or fish 2 pieces from kolumbu optional].
Mid afternoon (3:00- 3.30pm)- Black tea with ginger and mint(150ml) without sugar and milk
Evening-(5.00-5.30 pm) Tomato soup (1 cup)/Carrots and cucumber(1cup)/Black eyed peas(1/2 cup).
Dinner(8.00-8.30pm) - Ragi dosa(2)+ any corriander chutney but without coconut/Egg scrambled with broccoli,Paneer,Mushroom salad/Soya Adai(2)+Mint chutney.
Bed time - Warm milk with crushed cardamon(100 ml) for 5 mins in low flame without sugar.
For any assistance or doubts you can reach your centre support Click Here