Thank you very much
riverbender and
AndreaG for your suggestions and tips.
The link you provided (riverbender) is very useful, thanks again.
I've made this rough draft of my future daily routine:
~5:30Am: Breakfast:
500ml Milk (with around 1.5 tablespoon of coffee) + 30g Peanuts OR Almonds + ~6 bananas OR 1 Apple + 1 cupcake (35g)
~6:30Am:
20-30 Minutes Exercise.
~ 11:00Am
(Monday - Friday) 250ml packet fruit juice + (not regularly)2 pieces of fried snack "Potato stuffed Samosa"
~2:00Pm: Lunch 1:
Rice cooked with Chicken, with yogurt
~4:00Pm:
20-30 Minutes exercise
~5:00Pm: Lunch 2:
Rice cooked with Chicken, with yogurt + 250ml/500ml Milk (with 1.5tablespoon coffe or sweet colored syrup) OR 250ml/500ml Banana and Dates Milk shake.
~7:30Pm : Dinner 1 :
Cooked Vegetables/Lentils/Pulses/Meat/ Chicken/Fish with flat bread (Made from wheat/white wheat) OR Boiled rice.
~9:00Pm: Dinner 2:
Cooked Vegetables/Lentils/Pulses/Meat/ Chicken/Fish with flat bread (Made from wheat/white wheat) OR Boiled rice with yogurt
~10:30Pm
: 250ml/500ml Milk (with 1.5tablespoon coffe or sweet colored syrup) OR 250ml/500ml Banana and Dates Milk shake.
I would be getting a supplement or protein drink most probably, so If someone could please name a few reputed brands and cautions/tips on how/when to drink it. I used to drink Ensure by Abbott two years ago, as it is easily available. I would be cautious when getting an off-the-shelf Protein shake or powder, as there are some available from unknown fraud companies, thats why I require a brand name.
About exercise, I would be doing simple push-ups for a week, then General exercises with dumbells (3-4kg for now), and then after a week, specific muscle exercises (most probably just upper body).
Please comment and suggest as you think will be best for me.
Thanks you