Workout Explanation with Graphics
DIET
| Early morning - 300ml of water+a tsp of jeera boil it together, and drink it/Hot water with lemon drops/Boil water with fennel seeds. |
| Breakfast (8.00-8.30am) |
| [Note:Take egg white(2)/Sprouts(1 cup) along with any breakfast].Whole wheat bread(3 slices) add Onion, tomatoes, cabbage and cucumber and toast it/Ragi dosa with drumstick leaves(2)+ coriander chutney/Oats with buttermilk (1 glass)+Almonds(2). |
| Mid morning(10.30-11.00am) - Orange(1)/Muskmelon(1/2 cup)/Apple(1)/Green tea(1). |
| Lunch (1.00-1.30 pm) - Chappathi(3 nos-Thin and small)+ Dhal/Paneer/Mixed vegetable gravy (1 cup)+cucumber salad(1 cup) Or Sambar rice (1 small cup) + Lady's finger/Broadbeans and capsicum gravy(2 cups). |
| Mid-afternoon(3.00-3.30pm) Black tea/Green tea(150ml) without sugar and milk |
| Evening(5.00-5.30pm) - |
| Plaintain stem soup (1 cup)/Black channa(1 cup)/Sprouts+carrot+peanut salad(1 cup). |
| Dinner(8.00-8.30pm) - Broken wheat upma(1 cup)+ any vegetable gravy/Idhyappam(2)+ mixed veg.curry/Wheat dosa(2)+ sambhar, but without coconut |
| Bed time - Warm milk with pinch of turmeric powder and cardamon(100 ml) without sugar.(optional 2 almonds) |