its good to see their are many fitness freaks out here.
well now here's my contribution:
Guys i have been working out since last two years and here's what input i gave,
Every morning(except Sundays) workout at 7:30 till 9:00.
15min cardio and warmups, 45min. weight training and 30min abs
Pre-workout: 1banana and 1 boiled potato
While-workout: energy drink after every 3sets
Post-workout: whey protein isolate in milk with 4egg whites and almonds.
Breakfast: whats been coked by mom. normally some Stuffed paranthas with curd.
Lunch: Brown rice, 1 chapati, Dal/paneer/chicken.
Evening:any desi or videsi(indian or international) snack(i am a foodie)
Dinner: 4chapatis and some desert.
dont forget the importance of water, drink it min 3 ltrs.
I was 59kgs when i started working out, and now after two years of hard work, have got 6 paks and all muscularity.
Any questions and suggestions are most welcome.