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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
  • Lower
    • Core/Back/Glutes
      • leg stretch hold - front, left, right, back
      • squats
      • superman
Last Updated: 2025-07-26 ; Contributors: AhmedThahir, web-flow

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