Day 1 of the return to diet and fitness.
Target: 78 kgs
Fitness target: 5 kms in 30 mins, 12 sets thrice a week (squats, lunges, pull-ups, push-ups, compound movements)
Diet begins: first goal, no eating trash and lessen carbs.
Wholesome food 4 meals with vegetables and chicken/fish and soup, whole grains and low fat dairy.
3 snacks. Eat essentially every 2 hours and meals every 4 hours.
Lunch 1 PM: Chicken soup, spinach sabzi, 1 roti, dal, two egg whites
Snack 11:30 AM: Skim latte
Breakfast 8:30 AM: Muesli
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