Workout Plan Day 20 - 80 Kgs & Above

Workout Explanation with Graphics

warmup cooldown

 

EARLY MORNING
2 glasses of plain warm water
(or)
2 glasses of jeera water / methi seed water (Soak 1 tsp of jeera or methi overnight. drink early morning)
BREAKFAST
Idly (3) / Dosa (2) / Palak Dosa (2) / Vegetable Idly (3) / Vegetable Kitchadi / Vegetable Upma (1 bowl)
(or)
Pesarattu (2)/ Soya Idly (3) / Wheat Dosa (2)
(or)
Oats Porridge / Ragi Sprouts Porridge – 1 bowl
(or)
Wheat Bread Toast with or without egg white - 2 to 3
(or)
Sambar / Chutney / Vegetable Gravy – 1 cup
Chutneys included
Onion, Tomato, Ginger, Garlic, Coriander Leaves, Curry Leaves, Mint, Vegetables, Roasted Bengal Gram.
MID MORNING
Milk / Buttermilk – 1 glass
(or)
Marie Biscuits / Nutrichoice Biscuits / Digestive biscuits – 3 (optional)
(or)
Lime Juice + Fruit Salad (Or) Fruit – 1 No.
(or)
Vegetable Soup / Cabbage Soup / Greens Soup / Tender Coconut Water
LUNCH
A Glass of Plain Water / Buttermilk / Rasam
&
Vegetable Salad – 1 Bowl
(or)
Rice – ½ Cup + Chappathi – 1 no
(or)
Chappathi - 2
Dhal Sambar / Vegetable Sambar / Vegetable Gravy
&
Greens Porriyal / vegetable Porriyal
&
Curd (skimmed)
&
Fruit 1 no. (optional)
Non-Veg (Allowed)
Egg: White Only, (twice per week)
Chicken: Grilled / Tandoori (2-3 pieces), or from gravy (once in a week)
Fish: Lean Fish (2 pieces) small fishes – once in a week
Non-Veg (Avoided)
Red meat, organ meat, egg yolk, crab, prawn, non-veg. in fried forms
EVENING
Tea / Coffee – 1 Cup
&
Marie Biscuits / Nutrichoice Biscuits / Protein Bars
(or)
Vegetable Sandwich (wheat bread) / Carrot + Sprouts Sandwich
(or)
Sundal / Plain Popcorn / Steamed Corn / Sprouts / Masala Pori or pori / Roasted Channa / Red Rice Flakes
(or)
Mushroom Soup / Vegetable Soup
DINNER
Idly / Dosa / Chappathi / Wheat Dosa (quantity same as breakfast)
(or)
Pesarattu(whole green gram dosa) / Rajma Adai / Soya Adai / Mixed Pulse Adai – 2 nos
&
Vegetable Salad
&
Sambar / Chutney / Vegetable Gravy / Paneer Masala / Mushroom Gravy / Channa Masala
BED TIME
Milk - 1 Cup (Optional)
(or)
Sweet Lime – 1 Cup
NO RICE & NO NON-VEG IN DINNER

 

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