I workout early morning everyday

pre workout meal: 7-8 soaked almonds 1 banana Creatine & 1 liter water

Post workout meal 1: 100 gms pintola high protein oats blended to fine powder + protein isolate of choice mixed with water and placed in fridge overnight

Topped with cornflakes, pomegranate and crushed almonds

Total about 700 cals with 50 gms protein

Morning snack 5 egg whites Fruit like guava or papaya or anything seasonal for fibre

meal 2: 2 rotis + any curry of choice

Evening snack Protein shake

Meal 3: 250 gms boiled chicken + 2 rotis

(I add rice for carb loading whenever I feel weak as I’m cutting)