HELLO, YOU MUST BE PROPERLY HYDRATED BEFORE GYM.   YOU CAN TAKE A CUP OF TEA, COFFEE, WITH LIGHT SNACKS ONE HOUR BEFORE TO GYM.   AFTER GYM TAKE A BATH FOLLOWED BY BREAKFAST LIKE SPROUTS, POHHA UPAMA. ,  ONE FRUIT PARANTHA MADE IN NON STICK PAN SO AS LEAST OIL OR GHEE CAN BE CONSUMED, OR OMLET OR CHILLA BREAD,BUTTER OR GEM LIKE WISE. IN LUNCH AND DINNER HIGH PROTEIN DIET LIKE CHEESE,PANEER, GREEN VEGETABLES COOED IN LESS OIL OR GHEE, LESS SPICY, LEAST FRIED. DAL OF DIFFERENT VARIETIES CRUSHED OR SABOOT WITH LESS TADKA. SALAD TWO BIG BOWL TWO-TIME A DAY BEFORE EATING LUNCH AND DINNER. TRY TO AVOID JUNK FOOD OR FOOD FROM OUTSIDE. ADD CURD, BUTTER MILK INSTEAD OF MILK IN DIET, AS IT'S RICH IN CACIUM , GOOD FOR G.I.TRACT N EASY TO DIGEST. HIGH FIBROUS DIET, LIKE SOOJI, RAGI ETC REPLACE BY WHEAT IS MORE BENEFICIAL. I HOPE THIS HELPS YOU. O, K, BYE. CITRUS FRUITS LIKE LEMON ORANGE KIWI GOOSEBERRY BLUEBERRY ETC TO BE TAKEN. ALL SEASONAL FRUITS ARE BENEFICIAL.