8:00 am Break fast : 200 ml milk + 2 whole wheat breads + 2 tomatoes + protein shake
11:00 am : mid morning snacks : Fruit Chat + 200 ml Milk
1:00 am : Milk
5:00 pm : Fruit Chat
7:00 pm : 2 Roti + Pulses + Spinach
10:30 pm : Dinner ; 3 breads +salad+ 1 mango + 1 protein shake + 1 Multi - Vitamins
Exercise Log:
Abs:
Hanging Leg Raise 3 x 15
Jack Knife : 2 x 17
Mountain Climbing : 1 x 10 each leg
Chest:
Bench Press : 3 x 5 ; 100 pounds
Inclined Dumbbell Bench Press: 3 x 6 18kg dumbbell
Dips: 2 x 8
Tread Mill running : 16 minutes HIT
Water Intake > 3 ltr
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