I have been working out regularly since 6 months
In supplements i am only using whey protein after my workout. My current routine is
5am wake up
6am workout
8pm whey protein
9am dalai
11am 4 chapati with desi ghee, dal , curd
3pm 3 banana
6pm 5 boiled egg whites
10 pm 3 roti, vegetable, salad
11pm Sleeps
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