Diet sheet for fitness

Those who want fat miss from their body, they must have take low carbohydrate food. Follow bellow tips for better results.

Breakfast: Chapati (roti) - Omelet or Milk, Cheese slices, Jam, Peanut Butter and vermicelli-Boiled egg (white)

Lunch: Roti with Chicken, Fish, Egg, Vegetable Curry with less oil, sprouts, Veg. Sandwich, onion salad


Tea Time: Milk without sugar or Green Tea and any one fruit.

Protein Shake: 30 Minutes Before to workout or After 30 minutes

Dinner: Chapati -2, Egg Whites, Grilled Chicken, Fish, Chicken salad, Mixed Veg salad, Fruit Salad, One glass milk before bed.

Workouts

Divide exercises as parts like this......

Monday        : Chest
Tuesday        : Back
Wednesday   : Lower Parts
Thursday       : Shoulders
Friday           : Hands
Saturday       : Cardio
Sunday         : Holiday

Regular work outs Daily Morning One and Half Hour necessary.

And, every day evening to do stretching, swimming, yoga, and kick boxing some times. Daily 6 - 8 hours sleeping.

Youth Must Follow Bellow Tips:
• Take Simple Carbohydrates like: Brown Bread, Roti, Vegetables, Fruits (Instead of Rice, white bread, maida, sugar and potato)
• Far away for Cheese, Butter, Sauce, Ice creams
• Take two glasses Milk everyday, milk will reduce the Hungry and it will raise calcium protein
• Take 3 boiled eggs only white
• Stop Alcohol and smoking