Clock Walnut






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Clock Walnut 3
Suggest an Ideal diet plan for me?

I am a 29yr old male weighing 84 kilos with a height of 5 feet 9 inches. Recently i started my plans to reduce my fat levels & build muscle. Since my office is far away and i need to start from home by 7 O clock in the morning and reach home by 8 O clock in the evening, my plans goes as given below.
Can anyone advice me whether this will work out for me?...Orelse please suggest alterations to my Diet plan.
My diet plan is as below:
Morning:
7.00 AM: 4 almonds, 2 egg white, 1 glass milk & small breakfast.
10.00 AM: Steamed soya beans or steamed horse gram.
Afternoon:
12.00 Noon: Steamed rice with veg curries or non-veg dishes.
3.00 PM: 5 Dates, 10-15 raisins, 1 walnut & 4 Pista.
Night:
9.00 PM: 4 chappatis with veg curry
9.30 PM: A fruit.

I am working out in gym for an hour between 8.00 PM - 9.00 PM.

Work out : 45 minutes : cardio like treadmill 15 minutes weights like dumb-bells
Diet : Around 1200 calories per day diet chart

8:30 breakfast
Tea or Milk 1 cup +
whole wheat bread with salad filling /Dalia with vegetables/egg boiled ( white part only) { chose any one option}
11:00 mid-morning
sprouts or roasted gram ( 10 gm )
1:30 Lunch
salad /soup + chapati 2 small ( no rice) , dal,vegetables ,curd of double toned milk
5:00 Evening tea
Tea/fruit ( one apple or one pear , no other fruit is allowed )/upma/poha add vegetables in these things.
8:00 Dinner
should be of same things as lunch
Bed Time :
around 10-11 pm pudding without sugar

Logic for advising five meals a day : when ever we eat some thing , intestine work to digest it , in that process intestine use calories to digest food , so we give intestine to work but we do not provide calorie high foods , that way body is benefited .
Lot of salad in diet , steamed food like broccoli , beans , any kind of leaves like spinach etc , peas etc. Use lentils also. Add soya bean flour or black gram floor to wheat floor to increase protein value & decrease caloric value ( 75%wheat flour+25%soybean flour)
Drink plenty of water. Any thing made from refined flour like biscuits , bread , noodles ,anything from bakery is a bad food .No sweet thing for you , no sugar at all .
Avoid :1) potato , Arbi , yam , sweet potato
:2) sweets,sugar,gur,honey,jam,jelly etc.
can substitute chapati with :
one chapati is equal to : one serving spoon of parboiled rice or one small plain dosa or one cup upma/ poha , add green vegetables anywhere & everywhere you can.
Oil : olive oil preferably virgin olive oil 500 ml ( half liter only ) in whole month for one person.
Since Diet is restricted in many ways , it is advised to take some vitamin supplements like tab supradyn one on alternate day .

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