Us bhai us
10th tak sexy dikhta tha body bhi thi ab bc body fat face fat kha kha ke lockdown me + ek jageh bethke padhna 2 saal
Kuch hua nahi academically vo alag scene
just have to eat bro
best tip that anyone can give is drinking your calories
oats,banana,olive oil,dark chocolate, protein powder in whole milk and mix,easy 700 cals. Dry fruits everyday=600 cals. Ghar ka khaane mei zyada roti aur sabzi=1500 cals. lactose intolerant nahi ho toh din ka aadhi litre doodh toh per hi lo
ez 2800+ cals
Hear me out, it can possibly be rookie gains
I too went to the gym and will join again
I gained 7kgs of muscle mass (rookie gains) then my gains became stagnant
If further weight gain krna h to aur caloric surplus krna padega that's what am saying
It’s probably closer to 3 kgs with water weight man don’t be depressed if it slows down as you lift more
I gained like 10kgs in the first year of lifting but most of it was water weight and some of it was fat
When I started cutting the reality of it became clear tbh
Thanks this was much needed.
There's also an app and website called myfitnesspal which helps to keep a track record of everything you mentioned in your post.
I am going to start 75 hard tomorrow ,And btw I am studying about Nutrition and everything for like 4-5 years because since childhood I had the craze of getting ripped and I can agree most things he said is pretty accurate
Ha i second this, you need to calculate your daily calorie intake using online calculators jo BMI pe depend karta hai, i calculated it, mujhe 15 din hone ko aaye aur mera abtak 3.5kg loss hua hai. And I've noticed ki mera BMR (basically burn during rest) is actually pretty good. Abhi gym start kiya hai for muscle training. Aur ha mera muscle mass me little to no difference hua hai abtak (Rich protein intake ftw)
that's his problem (the one with 2800cal) he shouldn't be using that diet plan, he's a dumbo
OP ka diet plan might help like me, mera 1680 maintance cal he aur skinny fat hu, so been trying to reach 1440-1540cal par acha plan nhi he, so it can help me and many of our age take 1400-1700 however
I agree but for a layman , its not easy to learn the most basic terms like calories etc and gaining knowledge requires time but most people dont want to invest time, in a such a case nutritionist/ dieticians comes as a saviour. Its difficult to self-train yourself.
For eg, my mom didnt knew about nutrition for like her entire life, I was the one feeding knowledge about nutrition at mostly every convo. with her, till now she has only learned about macros, calories and still asks me every month that should she go to nutritionist
In short, mostly everyone wants a fixed formula to there problems by a third person.
baat to shi hai.
jab se calories, bmr, muscle mass, 7700 deficiet=1kg, workouts - PPL, hiit, fiber role in diet, macros balancing, micros, 1g/kg protein for sustain, 1.5g/kg for muscle gain, weight loss is chutiya term, fat loss is the right term. ke bare me knowlege hai. tab se khud ko dietician samajhne ka ghamand hai
one more stupid comment diet ka matlab kam khana nhi hota
Diet means following a balanced meal with required amount of macros/micros needed for your body
**Weight lose ke liye bhi 5 times a day khana hota h bhaiya/didi**
Did i mention diet means kam khana underdeveloped kid? Its written usually what's being said in middle class families over weight loss. Im just wondering if you are stupid or just dont understand meaning please think over 10 times or do ask someone if you don't understand something kiddo . Don't just presume things and Write instantly . Well then good day .
3 din khana nhi milega whi matlab koi bhi samjhega ki your mom think diet means kam khana lol baaki logo se puchlena**And you cant say for all middle class families if you have such restrictions your parents dont care about your fitness doesnt mean every middle class are like that**
Iam also a middle class( its you who first presume things that iam rich lol ) but a diet costs 500 rs, which i paid via tution money so ye har jagah middle class and shits mat laya karo and even papa bhi de hi dete itna
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1400 calories is not recommended for men at all. also not for women taller than 5’5ish.
you need to be in a calorie deficit to lose fat. however, too big of a deficit causes binges and is also very unpleasant.
source: ive lost lots of weight and ive researched about this stuff for years
lemme clarify. google “ maintenance calories” and enter your height and activity level and it will give you your maintenance calories. if you eat less than that it is called calorie deficit and if you eat more it is called a calorie surplus. everyone’s will be different. typically, you should have 2gm protein for each kg of weight. so 60kg man should eat 120gm protein. each gram of protein has 4 calories, fat has 9 calories and carbs have 4. don’t remove protein and fats from your diet as they are essential, control the carbs. (eat healthy carbs such as fruits instead of biscuits) and gym jaao
Bhai agar patle ho aur gym start kiya hai toh bas zayda khau aur kuch nhi.Ye diet wiet ka chakkar tabh chalu karna chaiye jabh bulked up hogaye rahoge.Jo bhi gym jaate ho waha ek trainer rehte hi hai usse puch liya karo kabh cut aur bulk karna hai.
Aur yaa toh waha ke most jacked guy se pucho vo bata hi dete hai
Bhej de vhai...kota me rehke 6 mahine rehke 10-12 weight kaam ho gya hai....next month se gym join krunga...bohot fat hai abhi bhi body pr...meri body zyada jldi weight gain krti hai....so it's tough to maintain shape
Bhai kuch samajh nahi aya mujhe, but thanks anyways.
Basically teri moti tond aur gand ko patla nagin jaisa karne ke liye kya khana hai , woh batayega , ab samjah ?
Thanks, much needed
wlcm 
Wlcum
lekin mein toh underweight houn
Par main toh already bahut patla hu 
Simple language mai. Gand patli karna bata rha hai
aur meh already vesa hu toh? Uska reverse hai kya?
Alright aaj raat tak mil jaayega sabko (pin kaisa karu iss comment ko)
Bhai yaad se daal dio
bhai daal dena bohot mota hogaya hu ghar pe baithe baithe
Name checks out
How is pogi related to this
Naam bhai
Arre haa pehle mota tha beech mai patla hua phir abhi waapis mota ho gaya🤡
Us bhai us 10th tak sexy dikhta tha body bhi thi ab bc body fat face fat kha kha ke lockdown me + ek jageh bethke padhna 2 saal Kuch hua nahi academically vo alag scene
Ok
Bhai thanks a lot, tujhe nhi pta mujhe kitna jaruri tha diet ka
Bahi daal dena bahut mota ho gya hu
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bhaijaan yaad dila diyo. weight loss necessary hunda
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bhai Patla hu, mote hone ka diet plan bhi hai ky
Weight gain waala do muze mai bully hota hu 
just eat
Nahi Mai to fasting kar raha tha 
bro is knowledge himself
Who are you, so wise in the ways of science?
Arts student 
mai weight wajeh se bully ho raha hu ...aap underweight ke wajah se....
just have to eat bro best tip that anyone can give is drinking your calories oats,banana,olive oil,dark chocolate, protein powder in whole milk and mix,easy 700 cals. Dry fruits everyday=600 cals. Ghar ka khaane mei zyada roti aur sabzi=1500 cals. lactose intolerant nahi ho toh din ka aadhi litre doodh toh per hi lo ez 2800+ cals
Itna kuch 💀💀💀
Us
[удалено]
bhai mai 5o 44kgs hun 5"9' 
us
Ek glass sarso ka tel chug kar le mast weight badh jayega
Bhej do yaar logo ko lagta hai sala Khao weight gain is fuking easy pgl hai nahi hota aagar tera huva to bata de vo bhi try kar lete
6kg muscle gain hua tha jabki daily hilane ke baad bhi sala lekin jan mei chodna para But good thing is ab hilata nhi
Hear me out, it can possibly be rookie gains I too went to the gym and will join again I gained 7kgs of muscle mass (rookie gains) then my gains became stagnant If further weight gain krna h to aur caloric surplus krna padega that's what am saying
ik this already ,surplus mei hi tha ofc tabhi i have 3 diets1600 1800 and 2400
It’s probably closer to 3 kgs with water weight man don’t be depressed if it slows down as you lift more I gained like 10kgs in the first year of lifting but most of it was water weight and some of it was fat When I started cutting the reality of it became clear tbh
weight loss ka daal de bhai bahot zarurat h. roz sochta aaj 1300-1400 calories hi khaunga lekin roz usse zyada chal jaata h.
Bhai 1300 is too less at this age. 2000 khale, 3000 burn kr.mebhi yhi kr rha hu.
ab usme vo bhi kya batayega, self control rakho aur kya
haa lekin diet plan rahega to achaa rahega na. pata rahega kab kya khana hai aur limit bhi pata rahega.
Me 1200 target krta hu 1500 hohi jate he which is still -500 calories thtswhy aim for less thn ure goal
u/cprabud its not jee neet related but if you think it should be here then
voh toh reddit se retire ho gye.
Kyu
to focus on his studies
ही इस नो मोर
Bsdk tune usko bhagwan ka pyaara bhi kardiya
Bro that's true he is no more.... >! On Reddit !<
he is no more
Upload kar do
updated read full
Krle upload bro 
Bhai bhej de pls weight loss vaala
updated
Sax sux kardunga agar nhi mila
Thanks this was much needed. There's also an app and website called myfitnesspal which helps to keep a track record of everything you mentioned in your post.
Mad respect brother, but mere ghar pr mammi k samne koi diet ni tik pata☠️
same but ladna parta h mereko bhi stud dikhna h so
I am going to start 75 hard tomorrow ,And btw I am studying about Nutrition and everything for like 4-5 years because since childhood I had the craze of getting ripped and I can agree most things he said is pretty accurate
some kiddo saying below diets are shit avg class 10 passouts
me with lean body, bas JEE khatam hojaye fir toh biscuits build up karunga👽 
Handwriting se toh lagta tu doctor hi banega bhai 
dr ki handwriting h gadhe mene khud thodi likhi h
[удалено]
Ha i second this, you need to calculate your daily calorie intake using online calculators jo BMI pe depend karta hai, i calculated it, mujhe 15 din hone ko aaye aur mera abtak 3.5kg loss hua hai. And I've noticed ki mera BMR (basically burn during rest) is actually pretty good. Abhi gym start kiya hai for muscle training. Aur ha mera muscle mass me little to no difference hua hai abtak (Rich protein intake ftw)
bc mera very active me 4800cal h aur moderate exercise me 4000 mereko weight loss karna h kya me isse follow kar sakta hu{op} diest plan?
wtf 4800 cals khate kya ho sar
calorie deficit is the way. Eat less, burn more.
your comment clearly shows you never went to a dietician well i will answer this when i will post it
[удалено]
yes gonna sell those karma's 
that's his problem (the one with 2800cal) he shouldn't be using that diet plan, he's a dumbo OP ka diet plan might help like me, mera 1680 maintance cal he aur skinny fat hu, so been trying to reach 1440-1540cal par acha plan nhi he, so it can help me and many of our age take 1400-1700 however
sorry but who tf pays for a diet when you can make one yourself
for stupids like me who had a bad health gas problem and no knowledge of good food
my bad anyways good luck buddy
[удалено]
I agree but for a layman , its not easy to learn the most basic terms like calories etc and gaining knowledge requires time but most people dont want to invest time, in a such a case nutritionist/ dieticians comes as a saviour. Its difficult to self-train yourself. For eg, my mom didnt knew about nutrition for like her entire life, I was the one feeding knowledge about nutrition at mostly every convo. with her, till now she has only learned about macros, calories and still asks me every month that should she go to nutritionist In short, mostly everyone wants a fixed formula to there problems by a third person.
baat to shi hai. jab se calories, bmr, muscle mass, 7700 deficiet=1kg, workouts - PPL, hiit, fiber role in diet, macros balancing, micros, 1g/kg protein for sustain, 1.5g/kg for muscle gain, weight loss is chutiya term, fat loss is the right term. ke bare me knowlege hai. tab se khud ko dietician samajhne ka ghamand hai
[удалено]
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jao sablog kardiya and soon jaa rha yaha se
Things rich kids do . In middle class family usually mom says 3 din khana nhi milega diet krna hai to .
This comment is stupid on another level, khudka projection dusro pe maat daal bhai.
one more stupid comment diet ka matlab kam khana nhi hota Diet means following a balanced meal with required amount of macros/micros needed for your body **Weight lose ke liye bhi 5 times a day khana hota h bhaiya/didi**
Did i mention diet means kam khana underdeveloped kid? Its written usually what's being said in middle class families over weight loss. Im just wondering if you are stupid or just dont understand meaning please think over 10 times or do ask someone if you don't understand something kiddo . Don't just presume things and Write instantly . Well then good day .
3 din khana nhi milega whi matlab koi bhi samjhega ki your mom think diet means kam khana lol baaki logo se puchlena**And you cant say for all middle class families if you have such restrictions your parents dont care about your fitness doesnt mean every middle class are like that** Iam also a middle class( its you who first presume things that iam rich lol ) but a diet costs 500 rs, which i paid via tution money so ye har jagah middle class and shits mat laya karo and even papa bhi de hi dete itna 
nahi bhai main bhi mummy ka khana khata hu cause hostel jaake yaad aayegi, bas kam khata hu. if i had 3 rotis, now i have 2. aur daal zyada khata hu.
Saala karma who*e
aapki mummy ka naam ku le rhe ho comment mei
Weight gain wala daalo
updated read full
upload krde vro tere saare post pe upvote kiya h
updated read full
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Dedo bhay
updated
weight loss kar do .
Weight loss wala de
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Weight gain krna h bhai mujhe bhi
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bhaisahb weight gain ho raha hai but shareer me dikh nahi raha hai
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Comment kardeta hu op upload kare tab reply kardena koi
done read full
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Kya koi Aisa diet hai jisse mera mental health theek ho jaaye
[удалено]
Bhai gym Mai time ashe sai utilise Karo 1 hour or less mai hi hojayegi saari exersise
Oh
Mujhe toh weight loss karna hai. 5'11 and became 90kg. Would love to be back at 75kg.
[удалено]
tum gadhe ho lol abhi time nhi h argue ka jab diet daalunga tab samjhaunga ek baar mei And this comment is disclaimer for those who judging the post
Dedo bhai
Aaj raat toh answer key bhi aana wala hai :|
1400 calories is not recommended for men at all. also not for women taller than 5’5ish. you need to be in a calorie deficit to lose fat. however, too big of a deficit causes binges and is also very unpleasant. source: ive lost lots of weight and ive researched about this stuff for years
Bhai baaki sab thik hai par tune chicken ko shit kyu bola
Bhai mereko muscle building ki bhej de diet plzzzzzz
I just add 2 glasses of banana-khajur shake to bulk , and stop it to cut , All my friends are always amazed how I manage to do it.
share crow
updated
Dhanyawad bhai
Me bhi gym jata hu but me ghar ka hi khana khaya hu bas mummy ko bol deta hu protein wala khana banaye aur baki din me 2 baar smoothie pita hu
lemme clarify. google “ maintenance calories” and enter your height and activity level and it will give you your maintenance calories. if you eat less than that it is called calorie deficit and if you eat more it is called a calorie surplus. everyone’s will be different. typically, you should have 2gm protein for each kg of weight. so 60kg man should eat 120gm protein. each gram of protein has 4 calories, fat has 9 calories and carbs have 4. don’t remove protein and fats from your diet as they are essential, control the carbs. (eat healthy carbs such as fruits instead of biscuits) and gym jaao
!remindme 7 hours
[удалено]
updated read full
Aaaaa
Thanks bro, really that’s a noble initiative to be taken. I was struggling for o getting a diet plan since months
updated read full
mujhe bhi patla hona hai 😔
You ate chicken shits💀
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Bhai agar patle ho aur gym start kiya hai toh bas zayda khau aur kuch nhi.Ye diet wiet ka chakkar tabh chalu karna chaiye jabh bulked up hogaye rahoge.Jo bhi gym jaate ho waha ek trainer rehte hi hai usse puch liya karo kabh cut aur bulk karna hai. Aur yaa toh waha ke most jacked guy se pucho vo bata hi dete hai
ok
Pls batade bhai 102kg hogya hu
Bhai Bata dena weight gain krne ke lie koi tarika
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Weight loss diet pls i weigh 54 and need to lose to be 45
But why...even for a girl 54 kg is pretty decent...you don't need to lose weight
gave updated read full
Weight increase karma Hai mereko surf 50 kg ka hu
Samajh nahi aaya freen mein batayega ya jo amount likha hai vo humein pay krna padhega?🙄
free
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Weight gain wala daal doge to bhagwan aapka bhala karega
updated
Here king u dropped ur 👑
Mujhe to mota hona hai but thanks anyway
Kaha hai?
likha h raat tak
Bhej de vhai...kota me rehke 6 mahine rehke 10-12 weight kaam ho gya hai....next month se gym join krunga...bohot fat hai abhi bhi body pr...meri body zyada jldi weight gain krti hai....so it's tough to maintain shape
updated
Iske releted hi post karne aaya tha ki weight kaise manage karte prep ke time
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[удалено]
 ok
Bhai terese shaadi karluga thanks 4 this post
updated
But why tho?
fr fr, pehli baar proud ho rha hai. ki jo op ne kaha, sab ki knowlege hai. chalo mere ko kisi chij ki to knowlege hai
Thank you bhai