Skin Care Routine
Goal: Dullness kam karna, Glow badhana, Combination Skin (Dry + Medium Oily)
Budget: Only Sunscreen a ordable, rest Home Remedies
Date: March 24, 2025
Morning Routine
1. Cleansing
o What: Besan (2 tsp) + Doodh (thoda sa) mix karke paste banao.
o How: Face pe lagao, 2 min massage karo, dholo.
o Purpose: Dullness kam karega, natural glow dega.
2. Moisturizing
o What: Aloe Vera Gel (ghar ka ya plain market wala).
o How: Thodi si layer lagao.
o Purpose: Dryness control karega.
3. Sunscreen
o What: SPF 30 ya 50 wala (Lakmé/Neutrogena, budget mein).
o How: Har 3-4 ghante baad reapply karo agar bahar jao.
o Purpose: Sun protection, dullness se bachayega.
Evening Routine (Before Sleep)
1. Cleansing
o What: Doodh (raw milk).
o How: Cotton pad se face clean karo.
o Purpose: Oiliness aur dirt nikalega.
2. Hydration
o What: Malai (cream from milk).
o How: 10 min lagao, fir dholo.
o Purpose: Skin soft aur fair karega.
Weekly (1-2 Times)
1. Scrub
o What: Multani Mitti + Honey (1 tsp each).
o How: Mix karke lagao, 10 min baad dholo.
o Purpose: Dead skin hatayega.
2. Mask
o What: Mashed Banana + 1 tsp Doodh (dahi nahi, tujhe pasand nahi).
o How: 15 min lagao, dholo.
o Purpose: Glow badhayega.
Important Notes
Water: Roz 2-3 liter piyo, skin hydrated rahegi.
Sun Protection: Bahar jate waqt face dhako (cloth/cap).
Oily Skin: Jab oily lage, tissue se dabake saaf karo.
Consistency: Roz subah-shaam karo, weekly stu miss mat karna.
Diet Plan
Goal: Weight Gain (48 kg se zyada), Muscle Growth, Height Support, Skin Glow
Constraints: Only Eggs in Non-Veg, No Dahi/Lassi, Middle-Class Budget
Daily Calories Target: 2500-3000
Date: March 24, 2025
Subah (7-8 AM) – Heavy Breakfast
1. 4 Roti + Sabzi
o Add: 1-2 tsp ghee/tel in sabzi (rajma ya green veggies).
o Quantity: Sabzi thodi zyada khao.
2. 1 Glass Doodh (Full Cream)
o Add: 1 tsp ghee + 5-6 kishmish.
3. 1 Boiled Egg
o Purpose: Protein boost.
Total: ~700-800 calories, ~15-20 gm protein
Mid-Morning Snack (10-11 AM)
1. Handful Badam (5-6) + Kishmish (10-15)
o Purpose: Energy aur healthy fats.
2. 1 Banana (if available)
o Purpose: Calories aur potassium.
Total: ~200-250 calories, ~2-3 gm protein
Dopahar (1-2 PM) – Lunch
1. Daal + Chawal + Sabzi
o Add: 1 tsp ghee in daal, chawal 1 bowl banao.
o Quantity: Sabzi thodi zyada.
2. 1 Glass Doodh
o Add: 1 tsp shakkar ya gud.
Total: ~600-700 calories, ~10-15 gm protein
Sham (5-6 PM) – Snack
1. 3 Boiled Eggs
o Note: Roz koshish karo, alternate din 2 eggs bhi chalega.
2. 2 Roti + Sabzi
o Add: Thoda ghee/tel roti pe.
Total: ~300-400 calories, ~15-20 gm protein
Raat (8-9 PM) – Dinner
1. 4-6 Roti + Sabzi
o Add: 1-2 tsp ghee/tel, sabzi mein aloo ya seasonal veggies ho toh best.
o Quantity: 6 roti tak khao agar bhookh ho.
2. 1 Glass Doodh
o Add: 5-6 badam (crush karke).
Total: ~700-800 calories, ~10-15 gm protein
Daily Total Estimate
Calories: 2500-3000
Protein: 60-70 gm
Important Notes
Ghee/Tel: Har meal mein thoda daal do, calories badhane ka sasta tareeka.
Eggs: Roz 2-3 kha sako toh best, protein ka main source.
Doodh: Full cream lo, taste ke liye kishmish/badam/shakkar daalo.
Portions: Har baar thoda zyada khao, pet bharne tak.
Water: 2-3 liter roz, skin aur digestion ke liye.
Exceptions: No dahi/lassi, only eggs in non-veg, dry fruits limited to kishmish/badam.