Breakfast: Small bowl of oatmeal wit raisins/cut apples, 2 boiled egg whites, One glass of yogurt or juice
Brunch: Banana or apple
Lunch: (tapao from home) One small portion of brown rice, steam chicken breast and lots of broccolli (anti oxidant)
Tea: Nuts (Unsalted, unfried) almonds etc
Dinner: Salad, turkey or chicken slices (steamed) and fruits
before bed: glass of milk
4-6 reps 15-20 reps
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