Julius Caesar, Act 1, Scene II, Paraphrase & Glossary

 

Julius Caesar, Act 1, Scene II

CASSIUS: But wait, please tell me — did Caesar faint?

CASCA: Yes, he fell down in the marketplace, foaming at the mouth and unable to speak.

BRUTUS: That sounds like he has epilepsy.

CASSIUS: No, Caesar doesn’t have it — but you and Brutus do. (Meaning: you “fall” in spirit when you bow to Caesar.)

CASCA: I don’t understand what you mean by that. I only know that Caesar fell down. And if the common people didn’t clap and hiss at him, depending on whether he pleased or displeased them, then I am no honest man. They treated him like he was an actor in the theatre.

BRUTUS: And what did he say when he recovered?

CASCA: Well, before he fell, when he noticed that the crowd was glad he had refused the crown, he opened his shirt and offered his throat to be cut. If I had been any sort of tradesman with a sharp tool, I would have taken him at his word. After he fell and came to himself again, he said that if he had done or said anything wrong, they should forgive him and put it down to his sickness. Three or four foolish women near me cried, “Alas, poor soul!” and forgave him with all their hearts. But that doesn’t mean anything — if Caesar had stabbed their mothers, they would have still forgiven him.

BRUTUS: And after that, he went away looking sad?

CASCA: Yes.

CASSIUS: Did Cicero say anything?

CASCA: Yes, he spoke in Greek.

CASSIUS: What did he say?

CASCA: Honestly, I don’t know — it was all Greek to me. (Meaning: I couldn’t understand a word of it.) But those who understood him smiled and shook their heads, but for my part, I just stared.

CASSIUS: And what was the meaning, the effect of his words?

Glossary

1. Falling sickness → An old term for epilepsy (a disease where a person suddenly loses consciousness and has fits).

2. Tag-rag people → The common, poor crowd; the rabble or mob.

3. Clap him and hiss him → The people cheered and booed him, just as an audience would do in a theatre.

4. As he pleased or displeased them → They reacted not with reason, but only with emotion, like spectators in a play.

5. Plucked me ope his doublet → He opened his coat (doublet = a man’s close-fitting jacket) to show his chest.

6. Offered them his throat to cut → He dramatically invited them to kill him, pretending to be humble.

7. Occupation → Here it means trade or craft. Casca jokes: if he were a tradesman (like a butcher with a knife), he might have accepted Caesar’s offer and killed him.

8. Go to hell among the rogues → A strong oath, meaning “May I be damned as a scoundrel” if I am lying.

9. Their worships → A polite term of address for the crowd; here, sarcastic, meaning “their honors” or “your graces.”

10. Wenches → Young women, often used to mean silly or foolish girls.

11. Alas, poor soul! → A cry of pity, showing false or shallow compassion.

12. Greek to me → A famous idiom first recorded here by Shakespeare. Casca means: “I couldn’t understand a word of what Cicero said, it was all nonsense to me.”

13. To what effect? → Cassius is asking: “What was the meaning, or the result, of what Cicero said?”

CASCA:

No, I can’t really explain it. In fact, if I tried, I’d only confuse you. But I’ll tell you this: those who understood what he said smiled at each other and shook their heads. As for me, it was all Greek to me. I can also tell you some other news—Marullus and Flavius, for pulling the decorations off Caesar’s statues, have been silenced. Farewell. There was even more foolishness that I can’t quite remember now.

CASSIUS:

Will you have supper with me tonight, Casca?

CASCA:

No, I’m already committed elsewhere.

CASSIUS:

Then will you dine with me tomorrow?

CASCA:

Yes, if I’m alive, and if you still want me, and if the dinner is worth eating.

CASSIUS:

Good. I’ll expect you then.

CASCA:

Do so. Farewell, both of you.

(Exit Casca)

BRUTUS:

What a blunt fellow he has become! He was so lively when we were in school together.

CASSIUS:

And he still is—when it comes to carrying things out. But when it comes to saying or doing anything bold or noble, he acts slow and rough. Yet, this roughness is like seasoning to his wit: it makes his words easier for men to swallow and take seriously.

BRUTUS:

That’s true. For now, I’ll leave you. If you’d like to talk tomorrow, I’ll come to your house—or, if you prefer, you can come to mine, and I’ll wait for you.

Glossary

Greek to me – A famous expression meaning “completely unintelligible, I couldn’t understand a word.”

Images of Caesar – Statues of Caesar.

Put to silence – Likely punished or removed from office (some editors believe it means executed, but more likely politically silenced).

Promised forth – Already engaged/committed to go somewhere.

Your mind hold – If you still wish it.

Appetite worth the eating – If the meal is good enough to be worth eating.

Blunt fellow – Rough, direct, not polished in speech.

Quick mettle – Lively, spirited, energetic.

Execution – In action, in carrying things out.

Tardy form – Slow manner, sluggish behaviour.

Rudeness is a sauce – His roughness adds flavour, like spice, to his intelligence.

Digest his words – Accept, believe, or take in what he says.

 

CASSIUS – I’ll do that. Until then, think carefully about the state of the world.

(Brutus exits.)

CASSIUS (alone, soliloquy):

Well, Brutus, you are noble; yet I can see that your honorable nature can be shaped into something different than it is now. Therefore, it’s wise that noble minds keep company with people like themselves.

Caesar has a grudge against me, but he loves Brutus. If I were Brutus, and he were Cassius, he wouldn’t be able to persuade me as easily as I can persuade him.

I will do this: I’ll write several letters, in different handwritings, and throw them into his window, as if they came from various citizens of Rome. All these writings will praise Brutus and hint at Caesar’s dangerous ambition.

And after this, let Caesar be on guard, for we will either shake him from power or face darker days.

---

Glossary

metal (mettle) – inner character or spirit.

wrought from that it is disposed – shaped or influenced from its natural direction.

meet – fitting, proper.

bear me hard – holds a grudge against me.

humour me – to persuade or influence me by playing on my moods.

in several hands – in different handwritings.

glanced at – hinted at or suggested.

seat him sure – let him secure his position (sit firmly in power).

shake him – overthrow or weaken him.

 Courtesy: ChatGPT

Julius Caesar – Act I, Scene III, Paraphrase & Glossary

 

Julius Caesar – Act I, Scene III

Rome. A street. Thunder and lightning. Casca enters with his sword drawn. Cicero enters from the opposite side.

CICERO:

Good evening, Casca. Did you bring Caesar home?

Why are you out of breath? And why are you staring like that?

CASCA:

Aren’t you shaken, when the whole earth trembles like it has lost its foundation?

O Cicero, I have seen storms before,

when the angry winds split the strong oak trees apart.

I’ve seen the ocean swell, rage, and foam,

rising up to join with the storm clouds.

But never until tonight—never until now—

have I seen such strange fire fall from heaven.

Either there’s a civil war raging in the heavens,

making the gods fight each other and send destruction,

or else the world has become too insolent and proud toward the gods,

and has angered them into sending us these warnings.

CICERO:

Why, did you see anything more wonderful than this?

CASCA:

Yes. A common slave—you know him well by sight—

held up his left hand, which flamed and burned like twenty torches joined together.

And yet, his hand was not hurt, not even scorched by the fire.

Besides, since I first drew my sword against the Capitol tonight,

I met a lion in the streets.

It just looked at me fiercely and went by,

without trying to attack me.

And I saw a crowd of terrified women,

who swore they had seen men all in flames,

walking up and down the streets.

And yesterday, the owl—

which is a night bird and a symbol of ill omen—

was hooting and shrieking in the marketplace at noon,

in the middle of the day.

When all these strange things happen together,

let no one say: “Oh, these things have natural causes.”

No! I believe these are signs of evil,

omens pointing to the dangers threatening our land.

CICERO:

Yes, these are strange times. But people often interpret events in their own way, no matter what the true meaning of the events themselves might be.

CASCA:

That’s true, for Antony even sent word to Caesar that he would be there tomorrow.

CICERO:

Good night, then, Casca. This disturbed, stormy sky is no fit weather to be walking under.

CASCA:

Farewell, Cicero.

(Cicero exits. Cassius enters.)

CASSIUS:

Who’s there?

CASCA:

A Roman.

CASSIUS:

Casca, I know your voice.

CASCA:

Well guessed, Cassius. But what a night this is!

CASSIUS:

Yes, a night very suitable for honest men—an excellent night!

CASCA:

But who has ever seen the heavens so threatening?

CASSIUS:

Those who have also seen the earth filled with faults.

As for me, I have been walking through the streets, exposing myself to the dangers of this storm. Look—see how I’ve loosened my robe, Casca? I even bared my chest to the thunderbolt, and when the blue forked lightning seemed to want to split open the sky, I stood right there in its path, daring it to strike me.

CASCA:

But why would you tempt the heavens like that? Isn’t it a man’s duty to fear and tremble when the powerful gods send us such terrifying warnings to amaze and frighten us?

CASSIUS

You’re slow, Casca. You lack the fire and spirit that a true Roman should have—or else you don’t use them. You look pale, staring like a frightened child, amazed by the strange anger of the heavens. But if you would think about the real cause of all these things—why there are flames in the sky, why ghosts glide about, why animals behave unnaturally, why old men act foolish and children speak like prophets, why all things change from their natural order into monstrous forms—you would realize that heaven has filled them with this spirit to be warnings of some monstrous political disaster.

I could, Casca, name to you a man who is very much like this dreadful night—who thunders, flashes, opens graves, and roars like a lion in the Capitol. A man no greater than you or I in personal strength, yet has become terrifying and unnatural, just as these strange events are.

CASCA

You mean Caesar, don’t you, Cassius?

CASSIUS

Let it be whoever it is. For Romans today still have bodies as strong as their ancestors, but sadly, their fathers’ courage and minds are gone. Instead, we are ruled with the weak spirit of our mothers. Our patience under tyranny makes us look womanish.

CASCA

Indeed, they say the senators tomorrow will declare Caesar king. And he shall wear his crown everywhere—by sea and land—except here in Italy.

✨ In short: Cassius is comparing the unnatural storms to Caesar’s rise in power. He suggests that nature itself is warning Rome of danger. Casca confirms the senators plan to make Caesar king, which deepens Cassius’s anger about Roman weakness.

CASSIUS:

I know where I’ll use this dagger—on myself. Cassius will free Cassius from slavery. In this way, gods, you make the weak stronger than tyrants: no tower, no brass wall, no dungeon, no iron chains can restrain the human spirit. When life becomes too heavy, it always has the power to end itself. If I know this, then let the whole world know: whatever part of Caesar’s tyranny I endure, I can cast it off whenever I wish.

CASCA:

So can I. Every slave carries in his own hand the power to free himself.

CASSIUS:

Then why should Caesar be a tyrant? Poor man! He wouldn’t be a wolf if the Romans weren’t such sheep. He wouldn’t be a lion if the Romans weren’t such timid deer. A great fire starts with weak straws—what trash, what rubbish Rome has become, when it fuels the rise of such a worthless thing as Caesar! But oh, sorrow, where have you led me? Maybe I’m saying all this to someone who accepts being a slave. If so, I know I’ll be held accountable. But I am ready—danger means nothing to me.

CASCA:

You’re speaking to Casca, a man who won’t betray you. Shake my hand. If you’re ready to join in fixing these wrongs, I will go just as far, and risk just as much, as the bravest man among us.

CASSIUS – The deal has already been made.

Now listen, Casca: I have convinced some of the noblest Romans to join me in this dangerous plan.

They are waiting for me right now at Pompey’s porch.

The weather tonight — so stormy and terrifying — matches the bloody and violent work we are about to do.

CASCA – Hide for a moment, here comes someone in a hurry.

CASSIUS – It’s Cinna. I can tell by the way he walks. He’s a friend.

(Enter Cinna)

Cinna, where are you rushing to?

CINNA – I was looking for you. Who’s that with you? Metellus Cimber?

CASSIUS – No, it’s Casca, one of us now. Tell me, Cinna, weren’t they waiting for me?

CINNA – Yes, they were. What a terrifying night this is! Two or three of us have seen strange, unnatural sights.

CASSIUS – But tell me — aren’t they waiting for me?

CINNA – Yes, they are. Oh Cassius, if only you could persuade the noble Brutus to join our side!

CASSIUS – Don’t worry, Cinna. Take this paper, and make sure you leave it on the praetor’s chair, where Brutus will see it. Throw this one in at his window. Fasten this one with wax to old Brutus’ statue. Once you’ve done all that, come back to Pompey’s porch — you’ll find us there.

Are Decius Brutus and Trebonius with them?

CINNA – Everyone’s there except Metellus Cimber. He went to look for you at your house.

Well then, I’ll hurry now and place these papers just as you told me.

CASSIUS – Good. Once that’s done, come to Pompey’s theatre.

(Exit Cinna)

CASSIUS – Now, Casca, before morning, you and I will go to Brutus at his house. Three-fourths of him already belongs to our cause, and at our next meeting he’ll be fully on our side.

CASCA – Oh, Brutus is so well loved by the people. What might seem a crime in us will, through his influence, look like honour and good purpose — as if turned into gold by the finest alchemy.

CASSIUS – Exactly. You’ve understood his value and our need of him perfectly. Come, let’s go. It’s already past midnight, and before daybreak we’ll wake him and make sure of his support.

(They exit)

Glossary for Act I, Scene III

General Setting

Thunder and lightning, stormy night – In Shakespeare, unnatural weather often symbolizes political chaos or divine anger. Here, the storm reflects the coming civil strife.

Key Words & Phrases

1. "Brought you Caesar home?" (Cicero) – Did you escort Caesar home?

2. "Are you not moved, when all the sway of earth / Shakes like a thing unfirm?" (Casca)

sway of earth = natural balance or control of the world.

unfirm = unstable, shaky.

Meaning: Aren’t you shaken when the whole earth trembles as if it’s falling apart?

3. "Either there is a civil strife in heaven, / Or else the world, too saucy with the gods, / Incenses them to send destruction." (Casca)

civil strife in heaven = gods fighting among themselves.

too saucy = too disrespectful, arrogant.

incenses = angers.

Meaning: Either the gods are at war, or humans have angered them.

4. "You are dull, Casca, and those sparks of life / That should be in a Roman you do want." (Cassius)

dull = lacking spirit.

sparks of life = courage, energy.

do want = lack.

Meaning: You are lifeless, Casca; you don’t show the courage a true Roman should.

5. "Why all these fires, why all these gliding ghosts…" (Cassius)

fires = meteors, lightning.

gliding ghosts = spirits wandering.

Cassius interprets the omens as signs against tyranny.

6. "Let it be who it is; for Romans now / Have thewes and limbs like to their ancestors." (Cassius)

thewes = muscles, strength.

Meaning: Romans are still strong like their forefathers.

7. "Yoke and sufferance show us womanish." (Cassius)

yoke = slavery, burden.

sufferance = passive endurance.

womanish = weak, cowardly (in Roman male-dominated culture).

8. "There’s a bargain made." (Cassius)

Bargain = agreement among conspirators to assassinate Caesar.

9. "The complexion of the element / In favour’s like the work we have in hand." (Cassius)

complexion of the element = the look of the sky (stormy).

in favour’s like = resembles.

Meaning: The violent sky matches the bloody task we plan.

10. "I do know him by his gait." (Cassius, on Cinna)

gait = manner of walking.

11. "Am I not stay’d for?" (Cassius)

stay’d for = expected, waited for.

12. "Take this paper, / And look you lay it in the praetor’s chair…" (Cassius to Cinna)

praetor’s chair = official seat of Brutus as magistrate.

These are forged letters to convince Brutus that the people want him to oppose Caesar.

13. "Upon old Brutus’ statue." (Cassius)

Old Brutus = Lucius Junius Brutus, founder of the Roman Republic, who expelled the last king. Associating Brutus with this ancestor pressures him to act.

14. "Three parts of him is ours already." (Cassius on Brutus)

Brutus is almost fully convinced to join them.

15. "His countenance, like richest alchemy, / Will change to virtue and to worthiness." (Casca)

countenance = reputation, character.

alchemy = magical science that claimed to turn base metal into gold.

Meaning: Brutus’ good name will make their bloody act appear noble.

16. "It is after midnight; and ere day / We will awake him and be sure of him." (Cassius)

ere day = before dawn.

be sure of him = secure Brutus’ commitment.

✨ Summary of Scene Meaning

The storm reflects Rome’s political unrest.

Casca sees the omens as terrifying, Cassius sees them as signs against Caesar’s tyranny.

Cassius convinces Casca and Cinna to join the conspiracy.

Cinna is sent to plant forged letters to sway Brutus.

Cassius and Casca plan to visit Brutus before dawn.

The conspirators understand Brutus’ reputation is the key: his support will make their assassination look like justice, not murder.

Courtesy: ChatGPT

Outswing and Inswing Techniques

 

Outswing Drills (ବାହାରୁ ସ୍ୱିଙ୍ଗ୍ ଅଭ୍ୟାସ)

1. Seam & Wrist Position Drill – English: Hold the seam upright, wrist tilted towards first slip, release behind the ball. Odia: ସିମ୍‌କୁ ସିଧା ରଖ, କଳାଇକୁ ପ୍ରଥମ ସ୍ଲିପ୍‌ ଦିଗକୁ ଝୁକାଇବା, ଏବଂ ବଲ୍‌କୁ ପଛରୁ ଛାଡିବା।

2. Target Cone Drill – English: Place one cone on off-stump length and another outside off. Bowl aiming at the first but swinging to the second. Odia: ଗୋଟିଏ କୋନ୍‌କୁ ଅଫ୍‌ଷ୍ଟମ୍ପ୍‌ର ଲମ୍ବରେ ଏବଂ ଆଉ ଗୋଟିଏକୁ ବାହାରେ ରଖ। ପ୍ରଥମ କୋନ୍‌କୁ ଲକ୍ଷ୍ୟ କରି ବଲିବା, କିନ୍ତୁ ବଲ୍‌କୁ ଦ୍ୱିତୀୟ କୋନ୍‌କୁ ସ୍ୱିଙ୍ଗ୍ କରାଇବା।

3. One-Side Shine Drill – English: Keep one side shiny and the other rough. Release with seam angled to slips. Odia: ବଲ୍‌ର ଗୋଟିଏ ପଟକୁ ଚକଚକିଆ ରଖିବା ଏବଂ ଅନ୍ୟଟିକୁ କର୍କଶ। ସିମ୍‌କୁ ସ୍ଲିପ୍‌ ଦିଗକୁ ଝୁକାଇ ବଲ୍‌ ଛାଡିବା।

4. String/Line Drill – English: Tie a string horizontally above good length. Bowl under the string with seam upright and wrist angled. Odia: ଗୁଡ୍‌ ଲେଂଥ୍‌ରୁ କିଛି ଆଗକୁ ଉପରେ ଗୋଟିଏ ଦୋରି ବାନ୍ଧିବା। ସିମ୍‌ ସିଧା ରଖି, କଳାଇକୁ ଝୁକାଇ ବଲ୍‌କୁ ଦୋରି ତଳେ ବଲିବା।

🎯 Inswing Drills (ଭିତରୁ ସ୍ୱିଙ୍ଗ୍ ଅଭ୍ୟାସ)

1. Wrist & Seam Angle Drill – English: Keep seam pointing towards fine leg, wrist tilted inside. Release close to the body. Odia: ସିମ୍‌କୁ ଫାଇନ୍‌ଲେଗ୍‌ ଦିଗକୁ ରଖ, କଳାଇକୁ ଭିତରେ ଝୁକାଇବା। ବଲ୍‌କୁ ଶରୀରକୁ ନିକଟରେ ଛାଡିବା।

2. Target Stump/Pad Drill – English: Place cones on off-stump and middle stump line. Pitch outside off, swing into middle. Odia: ଗୋଟିଏ କୋନ୍‌କୁ ଅଫ୍‌ଷ୍ଟମ୍ପ୍‌ ଲାଇନ୍‌ରେ ଏବଂ ଆଉ ଗୋଟିଏକୁ ମିଡିଲ୍‌ଷ୍ଟମ୍ପ୍‌ରେ ରଖ। ବଲ୍‌କୁ ଅଫ୍‌ଷ୍ଟମ୍ପ୍‌ରୁ ବାହାରେ ଛାଡି, ମିଡିଲ୍‌ଷ୍ଟମ୍ପ୍‌ରେ ସ୍ୱିଙ୍ଗ୍ କରାଇବା।

3. Wall/Net Shadow Drill – English: Shadow bowl near a wall/net, focusing only on wrist and seam angle. Repeat many times. Odia: ଦିଆଳ କିମ୍ବା ନେଟ୍‌ ପାଖରେ ହାତରେ ବଲ୍‌ ବିନା (ଶାଡୋ) ଛାଡିବା, କଳାଇ ଏବଂ ସିମ୍‌ରୁପରେ ମାତ୍ର ଧ୍ୟାନ ଦେବା। ବହୁଥର ପୁନରାବୃତ୍ତି କରିବା।

4. Shiny Side Inside Drill – English: Keep shiny side on inside (leg side). Release with seam pointing to leg slip. Odia: ବଲ୍‌ର ଚକଚକିଆ ପଟକୁ ଭିତରେ (ଲେଗ୍‌ ସାଇଡ୍‌) ରଖିବା। ସିମ୍‌କୁ ଲେଗ୍‌ ସ୍ଲିପ୍‌ ଦିଗକୁ ରଖି ବଲ୍‌ ଛାଡିବା।

🎯 Common Swing Drills (ଦୁଇଟି ସ୍ୱିଙ୍ଗ୍ ପାଇଁ ସାଧାରଣ ଅଭ୍ୟାସ)

1. Two-Ball Grip Drill – English: Use a normal and a half-taped tennis ball to exaggerate swing and practice seam release. Odia: ସାଧାରଣ ଏବଂ ଆଧା ଟେପ୍‌ ହୋଇଥିବା ଟେନିସ୍‌ ବଲ୍‌ ବ୍ୟବହାର କରି ସ୍ୱିଙ୍ଗ୍‌କୁ ବଢ଼ାଇବା ଏବଂ ସିମ୍‌ରୁପରେ ଅଭ୍ୟାସ କରିବା।

2. Video Feedback Drill – English: Record your action and compare seam + wrist position for outswing vs inswing. Odia: ନିଜର ବୋଲିଙ୍ଗ୍‌କୁ ଭିଡିଓ କରି, ଅଉଟ୍‌ସ୍ୱିଙ୍ଗ୍‌ ଓ ଇନ୍‌ସ୍ୱିଙ୍ଗ୍‌ରେ ସିମ୍‌ ଏବଂ କଳାଇର ତୁଳନା କରିବା।

3. One-Step Bowling Drill – English: Take one step only and bowl, focusing on seam, wrist, and release – not pace. Odia: କେବଳ ଗୋଟିଏ ପାଇଦାନେ ବଲିବା, ସିମ୍‌, କଳାଇ ଏବଂ ବଲ୍‌ ଛାଡିବା ଉପରେ ଧ୍ୟାନ ଦେବା – ଗତି ଉପରେ ନୁହେଁ।

Weekly Diet Plan (7 Days Rotation) for a 14 year old fast bowler

 

🏏 Weekly Diet Plan (7 Days Rotation)

(Quantities based on his needs: ~2,400–2,600 kcal/day, 85–90 g protein, 300–350 g carbs)

Day 1

Morning: 6 soaked almonds + 1 walnut + 2 dates

Breakfast: 2 chapatis + 2 boiled eggs + 1 banana + 250 ml milk

Snack: Sprouts salad + coconut water

Lunch: 2 chapatis + 1 bowl dal + 1 bowl palak paneer (75 g paneer) + salad + curd

Pre-Workout: 1 banana + 15 raisins

Post-Workout: 250 ml milk + 1 apple

Evening: Poha (100 g) + roasted chana (30 g)

Dinner: 2 chapatis + 100 g chicken curry + mixed vegetables + salad

Before bed: 250 ml turmeric milk

Day 2

Morning: 6 soaked almonds + 2 figs + 1 walnut

Breakfast: Oats porridge (50 g oats, milk, dry fruits) + 1 boiled egg + orange

Snack: Buttermilk + 1 boiled sweet potato (100 g)

Lunch: 1 cup rice + rajma (100 g cooked) + beans curry + salad + curd

Pre-Workout: Peanut butter sandwich (2 slices bread + 1 tbsp peanut butter)

Post-Workout: Banana milkshake (banana + 250 ml milk)

Evening: Upma with vegetables + handful peanuts (25 g)

Dinner: 2 chapatis + 100 g grilled fish + stir-fried vegetables + salad

Before bed: 1 glass warm milk

Day 3

Morning: 5 almonds + 2 dates + 1 walnut

Breakfast: Vegetable daliya (100 g) + 2 boiled eggs + papaya slices

Snack: Coconut water + 1 guava

Lunch: 2 chapatis + dal tadka + 75 g paneer bhurji + vegetable curry + salad

Pre-Workout: 1 banana + 1 tbsp raisins

Post-Workout: 250 ml milk + 1 boiled egg

Evening: Vegetable sandwich + roasted chana

Dinner: 1 cup rice + 100 g chicken curry + spinach sabzi + salad

Before bed: Warm turmeric milk

Day 4

Morning: 6 almonds + 1 walnut + 2 dried apricots

Breakfast: 2 parathas (light ghee) + curd + 1 boiled egg + seasonal fruit

Snack: Sprouts salad + lemon water

Lunch: 2 chapatis + chole (100 g cooked) + cauliflower sabzi + salad + curd

Pre-Workout: Banana + handful dates

Post-Workout: Milk (250 ml) + 1 apple

Evening: Poha + peanuts

Dinner: 2 chapatis + 100 g grilled fish OR paneer curry + vegetable sabzi + salad

Before bed: 1 glass warm milk

Day 5

Morning: 6 almonds + 1 walnut + 2 dates

Breakfast: Vegetable oats (50 g) + 2 boiled eggs + banana

Snack: Buttermilk + sweet potato (100 g)

Lunch: 1 cup rice + dal fry + 75 g paneer + vegetable curry + salad

Pre-Workout: Peanut butter sandwich

Post-Workout: Banana + 250 ml milk

Evening: Upma with vegetables + roasted chana

Dinner: 2 chapatis + 100 g chicken curry + beans curry + salad

Before bed: Warm milk with turmeric

Day 6

Morning: 5 almonds + 2 walnuts + 2 dates

Breakfast: Idli (3 pcs) + sambar + coconut chutney + 1 boiled egg

Snack: Coconut water + guava

Lunch: 2 chapatis + rajma (100 g) + vegetable curry + salad + curd

Pre-Workout: 1 banana + handful raisins

Post-Workout: Milk (250 ml) + 1 boiled egg

Evening: Daliya with vegetables + roasted peanuts (25 g)

Dinner: 2 chapatis + 100 g grilled fish + spinach sabzi + salad

Before bed: Warm milk

Day 7

Morning: 6 almonds + 1 walnut + 2 dates

Breakfast: Vegetable paratha (2 pcs) + curd + 1 boiled egg + apple

Snack: Sprouts salad + buttermilk

Lunch: 2 chapatis + dal + 75 g paneer curry + mixed veg + salad + curd

Pre-Workout: Banana milkshake (banana + 250 ml milk)

Post-Workout: 250 ml milk + 1 boiled egg

Evening: Poha + roasted chana

Dinner: 1 cup rice + 100 g chicken curry + beans curry + salad

Before bed: Warm turmeric milk

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✅ This weekly plan:

Meets his protein goal (85–90 g/day)

Provides enough carbs for stamina

Rotates chicken/fish/paneer so he doesn’t get bored

Includes hydration & electrolytes for practice