Workout Case

Workout / Diet Plan Morning : 8 am 02-04 boiled egg whites 01 bowl porridge with water 01 tbsp honey 01 cup of black coffee (single n then move to double espresso after a month) Mid day 11am Salad including broccoli, cabbage, tomatoes, apples etc. Lunch 2pm 300gm chicken (boiled, steamed or grilled) depends what u can really have 01 cup boiled rice (carbs that you would be needing) Workout 6pm : (black coffee 15-20mins before u hit the gym or walk) walk for 30-60 mins on a treadmill at 5.0-7.0 hitting the Lighter side of fat burn for one month Switch to HIIT (high intensive interval training) on every 4th day of Ur workout In HIIT u walk the same way u usually do but after every 4mins of walk u add a sprint of 30seconds this would activate Ur muscle as well Increase HIIT to alternate days along with LIIT Ensure u hit light weights for every muscle everyday along with the cardio Mon : shoulder Tue: bicep / tricep Wed: back/ wings Thursday: chest Friday: thighs / calves After completing Ur workout have 02-04 egg whites or u can even have more as egg plays a very important role in the complexed fat burning prospect and muscle development 8pm dinner: No fruits at night Only chicken or grilled fish 300gm with rice Things to avoid and points to ponder: - no roti , no roti and no roti - only bran bread occasionally in breakfast - water intake should be more than 10-12 glasses -avoid tea n prefer GreenTea -avoid sugar intake as much as u can -water to be taken before meals and not during or after meal -sweets can be consumed once a week as a cheat meal on Saturday -if ever craving for some delight or coffee or milk, prefer skimmed (has more protein than normal one) make sure u have it before 6pm and not close to Ur sleeping time -yogurt is a good source of calcium and protein with less FAT and can be added in meals - add a multivitamin to Ur regular routine having it early morning - last meal u take should not be after 9pm maximum ... However I try to take food around 8-8:30pm n sleep at 11:30 to 12 This gives enough time for the food and nutrients to be consumed I hope this helps all who wanted it... Good luck and yes I lost 10kgs till now 3months religiously followed routine Don't forget the BLACK COFFEE before exercising; it works as a stimulant and burns fat and decreases skin thickness... PM me if u understood the entire agenda.