2nd meal boiled chicken 500grm, brown rice,boiled pulse.
3rd meal egg whites water less fruits
4th meal boiled chicken 500 gms. chapati ( salt less).
I consume sufficient egg white during competition with meal replacement protein shakes.Preferred Brand of Supplements -
ON (optimum nutrition) 100% Gold Standard Whey.
MRI pro-nos Protein.
Workout schedule -
My workout depends on the strength of muscle size but I do upper body in morning and lower body in evening because lower body needs rest after workout. Workout session includes 1 Big Muscle & 1 Small Muscle e.g chest with triceps, back with biceps.
I do cardio before and after workout 15 min each.