Here is a concise summary of the content:
**Title:** A Day in the Eating Habits of Vicky Singh, India's First Classic IFBB Pro
**Summary:**
* Vicky Singh shares his daily food intake, revealing a balanced diet with a focus on carbs and moderate protein.
* **Meals:**
1. **Breakfast**: 120-250g oatmeal, 2 whole eggs, 2 egg whites, blueberries, honey, and Indian spices.
2. **Post-Workout**: 1 scoop protein, 63g honey, Himalayan pink salt, turmeric, and black pepper.
3. **Lunch**: 300g rice, 100g chicken breast.
4. **Snack**: Lentils, 300-350g potatoes, with turmeric, ginger, and garlic.
5. **Dinner (Eating Out)**: Grilled salmon, steamed Mexican rice, and steamed broccoli (no oil/butter).
6. **Before Bed**: Pistachios and a scoop of casein protein.
* **Additional Insights:**
+ Emphasis on enjoying food and savoring each bite.
+ Importance of healthy options when eating out.
+ Brief glimpses into Vicky's personal life, including his visits to a Sikh temple (Gurudwara) and a community kitchen providing free meals.
Here are the key facts extracted from the text, each with a number and in short sentence form, excluding opinions:
**Personal Facts**
1. The speaker's name is Vicky Singh.
2. Vicky Singh is the first Classic IFBB Pro from India.
3. Vicky Singh organizes a bodybuilding and Gatka competition in Punjab, India.
**Diet and Nutrition Facts**
4. Vicky's breakfast typically consists of 120-250g oats, 2 whole eggs, 2 egg whites, blueberries, honey, and Indian spices.
5. Vicky uses grape seed oil, ghee, or a small amount of other oils for cooking.
6. A scoop of protein (Yama) is added to Vicky's breakfast.
7. Vicky's post-workout drink includes 1 scoop of protein, 3 tbsp of honey (63g), and a pinch of Himalayan pink salt.
8. Vicky's post-workout meal consists of 300g rice and 100g chicken breast.
9. Vicky eats around 300-350g of potatoes, depending on the day.
10. Vicky's usual dinner when eating out is grilled salmon, steamed Mexican rice, and steamed broccoli (no oil or butter).
**Meal Composition Facts**
11. Vicky's breakfast macros: 19g fat, 110g carbs, 35g protein.
12. Vicky's protein intake varies by meal: 35-40g for first and last meals, 20-25g for other meals.
**Lifestyle and Miscellaneous Facts**
13. Vicky visits a Sikh temple (Gurudwara) daily with his family for peace of mind.
14. The temple offers free meals to anyone, regardless of social status.
15. Vicky's competition diet consists mainly of Desi ghee, wheat, and sugar (referred to as "BIG").
16. Vicky sleeps for 7-8 hours and consumes casein protein before bedtime for slow release.