Workout Explanation with Graphics

warmup cooldown


Early morning- 300ml of water+chia seeds/ Boil water with jeera(1 tsp)/Hot water with flaxseed.
[Note:Take egg white(2)/ Sprouts (1cup) along with any breakfast]-Idli(2) +Egg white(2)+ Sambhar(1 cup)/Green gram dosa(2)+ Tomato chitney/Health mix malt with buttermilk(1 glass)+Sprouts salad(1/2cup).
Mid morning(10.30-11.00am)- Lemonade + mint(1glass) without sugar/Buttermilk(1 glass)/Dates(3)/Raisins(5).
Lunch (1.00-1.30 pm) - Rice(1 cup)+ Bottle gourd kuttu(1 cup)+dhal & Veggie curry (1 cup)/Brown rice(1 cup)/Roti(2)+Chow chow kuttu(1 cup).
[Note:Non.veg-either chicken from gravy 2 pieces or fish 2 pieces from kolumbu optional]
Mid-afternoon(3:00- 3.30pm)- Black tea/Green tea(150ml) without sugar and milk.
Evening(5.00-5.30pm)- 1 cup of Black channa/ Rajmah(kidney beans)-1/2 cup/Tomato soup(1 cup).
Dinner(8.00-8.30pm) - Moong dal Adai(2)/Poha(1 cup)+dhal(1 cup)/Paneer stuffed wheat dosa(2).
Bed time - Warm milk with pinch of turmeric powder and cardamon(100 ml) without sugar.


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