Agr apko bhi bodybuilder ki tarha body bnani hai to ye diet khani paregi ye puri video jaroor dekho скачать в хорошем качестве

Agr apko bhi bodybuilder ki tarha body bnani hai to ye diet khani paregi ye puri video jaroor dekho

bodybuilder ki tarha body bnani hai to ye diet khani hai diet Roz jitni calories jala rahe ho usse 300–500 zyada calories khani chahiye. (Example: Agar tum 2200 calories burn karte ho, to 2500–2700 1.6–2 gram protein per kg body weight. Example: Agar 70 kg ho, to 110–140g protein daily. Carbs: Energy ke liye zaroori hain — rice, oats, potatoes, chapati, fruits. Healthy Fats: Olive oil, ghee (thoda), nuts, seeds, peanut butter — ye hormones aur recovery ke liye zaroori hain. Water: Roz kam se kam 3–4 liters paani. 🍛 2. Sample Indian Muscle Gain Diet Plan 🕕 Morning (after waking up) 1 glass warm water + lemon 5–6 soaked almonds & 1 banana 🍳 Breakfast 4 boiled eggs (2 yolk + 2 white) OR 1 scoop whey protein 2–3 chapati or oats with milk 1 fruit (apple/orange) 🕛 Lunch 1 bowl brown rice or 3 chapatis 1 bowl dal/chicken/fish/paneer (good protein source) 1 bowl sabzi Salad (cucumber, carrot, tomato) ☕ Evening Snack Peanut butter sandwich OR 1 banana shake with milk & oats Handful of nuts 🕗 Dinner 2 chapati + 1 bowl sabzi + 1 bowl chicken/fish/paneer Salad 🌙 Before Bed (optional) 1 glass milk or 1 scoop casein protein 💪 3. Supplements (optional but helpful) Whey Protein: for quick protein intake Creatine Monohydrate: for strength and muscle volume Fish Oil: for recovery and joints Multivitamin: for overall health