My Diet plan :
6.30 AM - 1 Tea
9.00 AM - 3 Idli / 1 tablespoon rice (200gms) + (50 gms) Vegetable +1 Appalam
1.00 Pm - 2 table spoon rice (400 gms) / 3 Parotta
5.00 PM - 1 cup Milk + 1 cup Ground nut
8.00 PM - 2 chappathi / 2 Parotta / 1 Dosai + 1 Banana
+
Weekend Saturday & Sunday - 10 kms walking (also perform above exercise routine)
My Workout
5.40-6.00 AM = 1.7 Kms Jogging
7.00-7.30 AM = (5*8) Pushups + (8*4) Decline bench press
5.00-6.00 PM = (8*4) Bench Press / Flies / Butterfly exercise (any one of the exercise type varies day by day)
(20*5) situps
(8*4) Barbell Military press / Dumbell Miliraty Press / Dumbell Front raise (any one of the exercise type varies day by day )
(8*4) Dumbell Bicep curl / Tricep exercise (any one of the exercise type varies day by day )
My Body stratergy :
Weight : 71 Kgs
Height : 5.9 Feet
Hip Size : 32-34
Shoulder : 38
Note: I have little belly fat and my lower outer chest joining armpit is saggy and nipple area is flabby but seems getting reduced with my workouts. My hair is also falling and kind of small patches created thats why I increased diet.However I need advice to get firm chest and flat abs with Lean fit body.
Advert.