Diet¶
The following are made for Thahir. Consult a doctor for yourself.
- 2200 calories per day
- Atleast 40% is protein
- Nuts, paneer, ghee
- Lean meat: chicken breast, salmon, egg whites
Yoghurt, two cups
Protein supplements: whey protein
Nuts is the best, even shake
30min to 1hr after sunrise , for about 30 minutes
Teeth - Don't drink lemonade - may cause tooth decay - Gargle before bed - Coconut oil: basic solution - Salt - Alternate between the above 2 every night
Supplements¶
Multi-Vitamin | |||
Protein | Whey | ½ scoops per day | Optimal Nutrition Laperve Applied Nutrition |
Misc¶
- Sunglight
Exercises¶
- Upper
- Shoulder
- angle pushup
- shoulder shrug
- t, y hold
- Shoulder
- Lower
- Core/Back/Glutes
- leg stretch hold - front, left, right, back
- squats
- superman
- Core/Back/Glutes