Morning Pre workout food : 3 egg whites 150 gms of sweet potato 🍠 Post workout food : 👉🏻40 gms of Raw oats with boiled water & An Apple chopped 👉🏻3 egg whites one whole egg 👉🏻 sweet potato 150 GMs Afternoon 👉🏻 150 gms of boiled chicken breast 👉🏻 Veg salads ( One carrot 🥕 & one Kheera ) 👉🏻 white rice 600 gms Dinner 👉🏻 2 egg whites 👉🏻600 GMs of white rice 👉🏻 150 gms of boiled chicken Note 📝 👉🏻 Fish oil capsules & Multivitamins are must 👉🏻 4-6 liters of water in a day 👉🏻 7 -8 hours of sleep per day 👉🏻 Do Yoga and stretching once in a week 1.Pros and cons of this diet 2. Modify the diet according to the following Height 167cm Weight 52kgs 23, female For weight gain Who's strength training 5-6 times a week

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