Rohit Durge

At 6:00 am – Take 2 glass of water with mint for refresh your memory
At 8:00am – take 150 gm of oats with Whole wheat bread
At 12:00pm- Take 4 chappati 150gm of white rice and some veggies Or Protein bar
Preworkout meal – Take 6egg whites and 2yolk with orange juice for energy
Postworkout meal – take 200 gm chicken breast With veggies and one glass milk
And Last
10:00 pm -Take 4 chappatis 150gm of white rice and some vegies and 200ml milk
And avoid Oilly food