I masturbate 2 times per day on average.while masturbating 1st time i do it while 2nd n 3rd it looks very hardly . so i feel i will not be able to perform sex and not satisfied about sex timing.how to get rigidity in penis and to quit masturbation?

By mastubting more than once a day, you are overdoing it. Most men need a 24-hour turnaround time. Give it some rest and you will be okay. For healthy diet: http://www.choosemyplate.gov/., exercise 30 minutes/day, drink enough water daily so your urine is mostly colorless, have safe sex, no tobacco alcohol weed or street drugs. Get HPV and Covid vaccines. Wish you good health!