Muscle bulding diet Tips for biggener in hindi 2018
Diet
Agar ap biggener ho toh sab se phele apni diet thik kare avoid kare junk food jese ki burger_pizzia aur street food kyunki joh bad oil seh fry hote hh woh convert hote hh as a fat is liye acchi diet eat kre aur apni body weight ki hisaab se diet plan kre
Count calories
Apni calories count krne keh liye ap apna
B M R check kre agar ap ko nhi pta ki bmr kya hota hh toh google pr search kre *How to check B M R* and click kre koi bi site par apni detail add kre toh jo ap ka B M R aye ga us ko multiplie× kre 1.8 se jo _____0 aye ga boh ap ki calories ho gi muscle bulding keh liye
Meals kitni leh 1 day meh
Ap ko km se km 1 day meh her 2.30 ja 3 hours meh meal eat krni hh aur ek din meh 5 ja 6 meal eat kre
Aur ap smothies v ad kr sakte hh aur beech meh snack bi leh sakte hh
Water kitna piye
Ap ko km se km 3 litre water pinaa hh agar ap is se jyda pi sakte hh toh 4 litre pi sakte hh water ap ki body ko dehydration meh help krta hh aur kidney se ho kar filter krta hh is liya water piye 3 ja 4 litr water ke aur v bohut fyade jese ki skin meh glow ana skin problem ko bi durr krta hh
Protien carb fat kitni leh
Apka weight gain krne meh carb apki help krta hh aur protien ap keh muscle repair krne meh help karti hh healthy fat ap keh heart brain aur liver ko healthy rakhne meh help krta hh is liye ap ko 20%fat 50%carb %30 protien leni hh 1 day meh acording to apki kitni calories hh din meh
Suplement use
Suplement use krne ki koi jarurat nhi hh ap abhi bigenner apka focus ap ki diet meh hona chaiye jab ap ko 1 ja 2 saal ho jaye ge tab ap use kar sakte ho
Coments me any problem
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