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Time Food Items Quantity Morning
Time Food Items Quantity Morning
Name: Amit
Age: 40 Yrs
Weight: 71 kg
Diet Chart:-
Time Food Items Quantity
Morning Dry Fruits( Almonds, Walnut and
Cashews)
10 Nos.
Breakfast Whey Protein
Paratha or
Poha or
Upma
Along with fruit(Apple/ Banana/
Cheeku/ Orange)
1Glass
1
1 Small Bowl
1 Small Bowl
1 Nos.
Mid Morning Biscuit(Marie Gold)
Sprouts
2-4Nos.
1 small Bowl
Lunch Chapatti
Dry Vegetable
Curd
Salad
4
1 bowl
1bowl
1 Quarter Plate
Evening Tea Fruit/ Biscuit/Rusk 2 No.
Before Gym Banana Milk Shake 1 Glass
Dinner Chapatti
Dry Veg
Dahi
Salad
2
1Bowl
1Bowl
1Quarter Plate
Before Sleep Green Tea 1 Cup
Guidelines:-
1. Increase the amount of Vegetable/Fruits
2. Limit the intake of tea/ Coffee
3. Do not skip Breakfast
4. Drink plenty of water at least 4.5 liters of water especially during exercise to keep your muscle
hydrated.
5. Keep smaller gaps between the meals
6. Do not Starve
7. For Muscle stiffness:- a) Celin Medicine(Glaxo),
b) Soda by Carb in Bathing Water
c) Steam Bath or Muscle relaxing massage on the affected area.