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¶

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

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