Adopted from https://youtu.

be/32AgUtP7tvc

Excercises: 1 to 2 hours of;

Brisk walks or Treadmill: 1 minute rest 1 minute run (20 minutes)
Cardio: 40 to 60 minutes.

After a workout: Biogen Bcaa Loaded 300g Grape

Meals:
Daily calories in take: 2008
Carb: 201 grams
Fat: 44 grams
Protein: 201 grams

Example 1,943 Calorie Meals:

Water +/- 3 liters per day

Snacks - 346 Calories i.e.

Carbs: 24 grams; Fat: 14 grams; Protein: 32 grams
(Lean Chicken breasts - milanese 200 grams incl-Asparagas if you can).

Breakfast - 289 Calories i.e.

Carbs: 19 grams; Fat: 11 grams; Protein: 27 grams
(2 Slices whole wheat bread 10 grams, Raw Egg white 100 grams, Raw Egg whole 100
grams).

Lunch - 402 Calories i.e.

Carbs: 18 grams; Fat: 7 grams; Protein: 64 grams
(Pumpkins incised 400 grams and Lean Chicken breasts 280 grams).

Dinner - 906 Calories i.e.

Carbs: 140 grams; Fat: 13 grams; Protein: 57 grams
(Kidney beans 200 grams, Lean Chicken/Ground Beef 200 grams, Rice 150 grams).

Food-Group Portions: Portion sizes vary by food and food group. For example

1. 1-ounce portion of grains equals 1/2 cup of pasta or rice.

2. One slice of bread or 1 cup of ready-to-eat breakfast cereal.
3. A 1-ounce portion of protein equals one egg; 1.5 egg whites; one-half of a soy
burger; 1 ounce of poultry, seafood or lean meat; 1/2 ounce of nuts; or 1/4 cup of
cooked legumes.
4. A teaspoon from the oils group equals one-sixth of an avocado, 1 tablespoon of
Italian salad dressing, 1/3 ounce of nuts or seeds, 1.5 teaspoons of peanut butter,
eight large olives or 1 teaspoon of vegetable oil.

Sample 1,600-Calorie Menu:

Water +/- 3 liters per day

Breakfast - 303 calories

3 egg whites,
2 slices of whole-grain toast,
1 tablespoon of peanut butter and
1/2 cup of strawberries.
Snack - 149 calories
1 cup of honeydew melon and
1 ounce of reduced-fat cheese.

Lunch - 389 calories

1 veggie burger on a whole-grain bun,
2 cups of leafy greens,
1 tablespoon of Italian salad dressing and
1 cup of soy milk.

Snack - 201 calories

includes 1 cup of fruit-flavored Greek yogurt.

Dinner - 368 calories

1/2 cup of cooked quinoa,
1 cup of cooked asparagus,
2 teaspoons of olive oil and
3 ounces of grilled chicken breast.

Snack - 169 calories

1 ounce of almonds.