Muscles gain

EMPTY STOMACH: ONE GLASS LUKEWARM WATER WITH ONE

LEMON
(BEFORE FRESH) AND ½ TBL SPOON BLACK
SALT

AFTER FRESH : ONE LUKE WARM WATER

BREAK FAST: i) 2 BROWN BREAD WITH SALAD

(Cucumber, tomato, onion)

ii) ONE BOWL NAMKEEN DALIA (PUT MORE

VEGETABLE IN IT.) OR
iii) ONE BOWL SPROUTES
OR
iv) 2 BESAN KI CHAPATI WITHOUT OIL OR BUTTER
OR
v) ONE BOWL FRUIT SALAD
OR

vi) ONE BOWL POHA

OR
vii) NOTE: EITHER TAKES ONE CUP OF BLACK
COFFEE & TEA (WITHOUT SUGAR) OR TAKE
SKIMMED MILK IN BREAKFAST.

12:00 NOON : ONE GLASS FRESH JUICE (MOUSAMI &ORANGE)

OR
ONE BOWL PAPAYA
OR
ANY OTHER FRUIT BT QUANTITY DIFFER

NOTE: AVOID BANANA, MANGO

LUNCH: 2 CHAPATI (¼ ATTA + ¾ BESAN OR BRAN ATTA) +

GREEN VEG + SALAD
OR
ONE BOWL STEAMED BROWN RICE + PLAIN DAL +
SALAD
OR
 BOILED CHICKEN/FISH/MUTTON
OR
GRILL CHICKEN/FISH/MUTTON

NOTE : TAKE A BIG BOWL OF SALAD BEFORE UR MEAL

EVENING: FRUIT (ORRANGE, APPLE, PAPAYA)

OR
ONE CUP BLACK COFFEE OR TEA OR GREEN TEA
OR
POP CORN WITHOUT BUTTER
OR
ROASTED CHANA
OR
BOILED OR ROASTED CORN
OR
BOILED WHITE EGGS WITHOUT YOLK
OR
CLEAR SOUP

DINNER: BOILED GREEN DAL + SALAD

OR
BOILED VEGETABLES + SALAD
OR
BOILED CHICKEN/ FISH+SALAD
OR
GRILL CHICKEN/ FISH+SALAD

NOTE : 1) NO CARBOHYDRATE AFTER 7:00 PM.

2) NO MILK PRODUCT ( CURD & PANEER)
3) INTAKE MAXIMUM WATER

AVOID : SWEETS, OILY, FRIED, JUNKFOOD, COLD DRINK, HARD

DRINK, ICE CREAM, CHOCOLATE, RAJMAA, CHOLOLATES,
ETC.
EXTRA : PROTIEN SHAKE TWO TIME DAILY ( TWO SCOOP PER
SERVING )( WITH COLD WATER / FRESH JUICE )

Vita - mins $ mineral

@ Cell call 500 mg 0 (first 15 days)

@ Supra dyn 0 0

@ Limcee (vitamin c 500 mg) 0 0 0

@ Evion 400 mg 0

@ Liver 52 ds 00 00 00

FIRST SEVING : MOR 11AM T0 12NOON

SECOND SERVING : EVE AFTER TRAING

ALL THE BEST

(THE GOLD GYM)