Cycled 3km to work in the morning and 5 km to the gym at night. 25 boiled egg whites, 1 full grilled chicken, half kg carrot, 2 cucumbers, 2 rotis, pudina, 1apple, 2oranges, 1banana, 1sapota, multivitamin and iron folic
5 meals with the 1st meal at 7am, last meal at 8pm
Pre-Workout: Creatine with water
845-10pm:
half an hour of HIIT cardio. 200 ml gatorade
ABS/CORE:
1. 200 Advanced Pushups, 5reps*3sets wide concentration pull ups(6sec hold at contraction)
2. Half crunch superset: 3 sets of 35 reps each of close to the ground and off the ground(total 210reps)
3. Wide leg bent knee btwn the leg superset: reach out crunch and side bending: 3 sets of 20 reps and 30 reps respectively(total 150reps)
4. Kickbacks: 8sets*10reps of without weights, 8sets*10reps with 2.5kg dumbbells(160reps total)
5. Core training with 5, 7.5 and10 kg dumbbells: 30 walking dumbbell swing, 30 walking punches, 30 twists per weight
End of Workout, stretched for 10 minutes, glutamine with water, fish oil, 250gmpapaya, fish gel
Cycled back home 2.1 kms
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