Hey I am shubham with these body specifications height: 178 cm weight: 90 kg 1.Please tell me the food that I have to consume to reduce my body fat. 2. I started gym/cardio training last week as my instructor advise me to workout for 2 -2: 30 hours daily, I felt very low/week during the training hours, so suggest me a diet or supplement which helps me to reduce this weakness but it should be less in calories/ fat.

Dt. Ms. Janvi ChitaliaDietitian/Nutritionist16yrs exp

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Dear lybrate-user, The key to enhancing your performance at the gym and working out optimily lies in having a good pre and post workout meal. Fueling the body for the workout is a must in order to sustain energy levels during the workout. Firstly its important to have a slow released carbohydrate and protein 45 mins before workout. It could be Oats or muesli in skim milk or 1 slice whole wheat bread with peanut butter with egg whites or 1/2 scoop whey in skim milk. Add a becosule for energy to used from the food eaten during the workout. You could have water or 1/2 sachet of electral or enerzal or BCAAs during the workout to feel energetic during workout. While post workout have Fast absorbed carbohydrates and protein such as dates or banana with 1/2 scoop whey in water or egg whites. Also add Vitamin C and E post workout for recovery. For more details on losing weight. Kindly send me your full day recall to help you with the diet.  

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