MSM FITNESS JOURNEY BY MUNAWAR MANSURI

CHOCOLATE  BANANA 80G of Oats 1 Scoop of Whey protein (chocolate) 1 Banana 300ML of Milk CAL-610|P- 50G|C-85G|F-11G BANANA CINNAMON 25G of Oats 2 scoops of Whey protein (vanilla) 1/2 Banana 300 ML of Milk 1/2 tbsp of Cinnamon CAL-580| P-58G| C-64G| F-8G

WEIGHT LOSS ADD ALL THE INGREDIENTS INTO A GLASS CHILL IN THE FRIDGE OVERNIGHT. Ingredients-- water 1 litre| 1 Green tea bag | 1 tbsp Apple Cider Vinegar| Few leaves of mint. Benefits •Green Tea- superb fat burner, increases body's fat burning ability, reduces cravings. •Apple Cider Vinegar- keeps your body strong by helping the body to maintain a healthy alkaline ph level. •Mint- Antimicrobial properties fresh breath. CURB CRAVINGS Ingredients-- Water 1 litre|6 Apple slices|2 cinnamon sticks. Benefits •Cinnamon- Manages blood sugar levels reduces sugar cravings. •Apples- Rich in antioxidants, Delicious. EASE DIGESTION Ingredients-- Water 1 litre|3 Ginger slices|6 lemon slices|6 cucumber slices|Few mint leaves|Pinch of Himalayan salt. Benefits •Ginger- Flushes out toxins in the colon,liver and other organs.supports the digestive process.reduces the fat especially around the belly. •Lemon- lemon will help to stimulate better digestion. •Cucumber- Flushes out toxins. REDUCE BLOATING

1-CHICKEN WRAP Chicken is very rich in protein.It's a very great source of lean low fat protein which is very beneficial for muscle growth.Chicken builds muscle as it is a source of high dietary protein.Chicken is a lean meat with high nutritional value.Eating it regularly will help you stay fit and healthy.So you can add chicken to your meal in any way just as given above chicken wrap. INGREDIENTS ・Chicken Breast ・Tortilla ・Lettuce ・Tomatoes ・Hot Sauce/Mayo (optional for taste) METHOD Saute the chicken breast until fully cooked.Cut it into small pieces.Slice lettuce & tomatoes into strands.In a small bowl whisk altogether with hot sauce or mayo for more taste.Heat tortillas in a skillet or bake it.Layout tortilla and top remaining ingredients.ENJOY!!! 2-SCRAMBLED EGGS AND TOAST Scrambled eggs are packed with nutrients and proteins.Scrambled eggs are low in calories while providing lots of protein.A serving of two scrambled eggs has about 180 calories and 12 grams of protein.It

FLUTTER KICKS 15 Times (pause) Repeat 15 more REVERSE CRUNCHES 15 Times (pause) Repeat 15 more MOUNTAIN CLIMBERS 15 Times (pause) Repeat 15 more LUNGES WITH FRONT KICK 15 Times (pause) Repeat   15 more BICYCLE CRUNCHES 15 Times (pause) Repeat 15 more

1-STEAK Steak is one of the best protein rich food.It's an important building block for increasing muscle.Its also a great source of iron, vitamins,zinc.Beef is packed with health promoting amino acids,and it is also one of the biggest source of protein in human diet. 2-PEANUT BUTTER Peanut butter has a lot of protein in it.As protein rich food when you eat peanut butter you feel fuller for longer time.It is also good for building and repairing muscles,which is important after an intense workout.Peanut butter is also an affordable substitute for expensive supplements.It is a very good snack with zero trans-fat,and high-fibre properties. 3-WHOLE MILK We found that drinking whole milk promotes greater gain in muscle protein than drinking any other beverage.Milk promotes greater gain in muscle and losses in body fat than soy or any sport drinks.It is not only an excellent source of protein but also packed with nutrients like calcium, phosphorus,B vitamins, potassium and vitamin D.   4

1.Tomato and mushroom eggs on toast INGREDIENTS 1-whole wheat bread 2-2 eggs 3-mushrooms & tomatoes 4-olive oil Method: Toast the bread.In a pan add olive oil & saute mushroom & tomatoes, then add eggs heat until cooked.Spread it on toast. 2. Yogurt with granola figs & berries INGREDIENTS 1 1/2 cups plain yogurt Raspberries Blueberries 1-2 ripe figs (sliced) 1/2 cup granola 3. Oatmeal with Blueberries INGREDIENTS 1-1/2 cup oats 2-1 1/2 cup water 3-1 cup blueberries 4-Pinch of cinnamon (optional) 5-Add any fruits  Method-Add oats in water cook for 5 minutes.Then add blueberries in cooked oats.Cook for another 5 minutes.Add pinch of cinnamon  and fruits.