Workout Plan Day 21 - Below 80 Kgs

Workout Explanation with Graphics

warmup cooldown

DIET

Early morning- 300ml of water+chia seeds/Hot water with lemon drops.
Breakfast(8.00-8.30am)
[Note:Take egg white(2)/Sprouts(1 cup) along with any breakfast]-Sprouts(1 cup) + Fruit salad(1 cup)/Poha veg upma(1 cup)+ handful of sprouts or egg whites(2)/Wheat Idli(2)+ Sambhar(1 cup).
Mid morning(10.30-11.00am)- Almonds(5)/ Raisins(5)/Green tea(1 cup)/Guava(1)
Lunch (1.00-1.30 pm) - Rice(1 cup)+ Horsegram rasam(1 cup)+Raddish curry (1 cup)/Chappathi(3)+ Paneer gravy(1 cup).
Mid afternoon (3:00- 3.30pm)- Black tea/Green tea(150ml) without sugar and milk
Evening-(5.00-5.30 pm)Puffed wheat Mixed with vegetables(1 cup)/Any vegetable soup(1 cup)/Sweetcorn boiled(1 cup).
Dinner(8.00-8.30pm) - Chappathi(2)+Soya gravy (1 cup)/Veg.Paniyaram(2)+Onion chutney/Soya adai(2)+ mint chutney.
Bed time - Warm milk with pinch of turmeric powder and cardamon(100 ml) without sugar.
 

 

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