savere uth keh main juice peena hunda ik glass -> orange or apple -> 7 AM

fe break fast ch office jaan toh pehla -> oats or cornflakes with milk -> 9-9:30 AM

lunch around 1 oclock -> gahro tiffin leke aunda hunda -> char rotiyan teh koi sabji (soem green veg yaan gobhi wegreh) (kado do k weeks ch ik wari pronthe vi )

evening 5 30 pm -> maggi yaan fruit bowl

sham nu 7 baje ghare will ahve srpouts or milk (one galss)
8 k baje gym
aake adhe gante baad nha dho ke 4 roti + sabji (rajma, kale chole , chhite chole or once in a week paneer)
then nini time


if you are going to suggest something,  suggest pure veg only . 

thanks





...
btw kal biceps kite si

20 mins running
20- 20 - 15 pushups
10 - 8 - 8 dips (pta nhi kyn kal difficult lagde si )

dumbbell alternate curls - 9 KG, 10 Kg, 15 kg , 15 kg  (12, 10, 8 , 8)

barbell curls -> 24KG, 28 kg, 30 kg , 30 kg (16, 12, 12, 10)

Alternate hummer curls -> 4 sets

concentration curls -> 3 sets

Machine Preacher Curls ->  3 sets

some dips again

then stretching ..

table tennis teh shutti

ok lets do some analysis.

7 am juice ton baad 10 min time hega bhajjan da?
If yes then just do runnin morning ch saajre saajre.. je nahi tan no tension
-------------------------
fe break fast ch office jaan toh pehla -> oats or cornflakes with milk -> 9-9:30 AM

ehna diyan caloreis dassi kiniyaan. milk = 9 g protein, oats = 6-7 honi ek cup ch cornflakes = 0 protein.
thats like masanh 15-16 g protein in ur breakfast.   Add more protein, and keep an eye on fat in grams kinne chak reha.
Je lean mass chahdia tan protein di bhot zaroorat hegi.
---------------
lunch around 1 oclock -> gahro tiffin leke aunda hunda -> char rotiyan teh koi sabji (soem green veg yaan gobhi wegreh) (kado do k weeks ch ik wari pronthe vi )

lunch is very important it cuts ur day in half.. je banda good energetic well balanced na khawe tan u start feeling tired susti charan lagjandi.
Je bai tera lunch = vegetarian then most likley its all carbs and fat heavy. protein masanh honi 4-5 grams (being nice lol)

Teri lunch has to be another 20g+ protein
------------------------------
evening 5 30 pm -> maggi yaan fruit bowl

ethe je protein snack hojawei tan wdiya.. another just carbs heavy and no protein.  You are eating too many carbs abs swaah show honiyan.
only way u can show ur abs je ur workin ur abs almost every single day which means ur burning calories.

Je mere warga howe tan especially ethe 20-30 g protein bar khaawey. with fruits and water.

---------------------------
sham nu 7 baje ghare will ahve srpouts or milk (one galss)

bro gym jaan ton pehlann ur having carbs its good.. with 9 grams of protein in milk.
Je vegetarian hega tan invest in protein whey or powder. You would be surprised 1 protein wala scoop costs masanh 50 cents.  People say protein powder expensive koyi kam da nahi.. IF you think of it as a source of food, pher thora dimag challan laggu and importance pata lagu.

-----------------------------
8 k baje gym
aake adhe gante baad nha dho ke 4 roti + sabji (rajma, kale chole , chhite chole or once in a week paneer)
then nini time

rajma , kaley shole chitte sholley.. i think ur not eating them all at the same time lol.
Gym ton baad i would invest in proten powder.. hun aha formula bhot popular a ehnu kehande


POST workout shake

1lb = 1 g
so je 180 lbs banda then it means 180 grams.

so your bodyweight x 1/2 = carbs in grams you need to consume after ur workout (within 1 hr of workout)

pher jehre carbs hege u need to half ur carbs = protein in grams.

===========
so using 180lbs wala banda
he would consume 90 grams of carbs in 1+ hr after workout
he would consume 45 grams of protein in 1 hr after workout
water = 1 L around. mixx karleyo.

pher saunaa atleast give 2 hrs window to let ur body to digest the foood.

Fatty foods after gym arent a problem.
I prefer carbs in teh form of glucose/dextrose.. sab ton fast and quickest way to replenish ur energy/glycogen levels in ur body.

When u get bimaar and u cant eat anyting tan they setup ivy and ivy de through glucose chaaar de ne. bas simple.

====================================

Final Report

nek seyanh.. teri diet = 80% ton wi jada carbs ne.

and mein calculate kitte je appan add kariye ur taking in only about 50-60 grams protein (im being humble)

teri daily protein intake should be as much as ur boyweight in grams.

so using same example je tu hega 180 lbs da .. pher protein  = 180 grams.
===========

About ur cardio. bro do sprints on off days we call it HIIT.. IN full it means..

High intensity interval training. Matlab ur goin at 100% ur strength and taking little rest and goin at it again. for bas 5-10 mint.

dekhi je abs naa sho hoyiyaan.. mera naam te pind badaldayi lol.. Mein apne app nu PJ ton ban karlaungaaa.. forever.

ah chak mera 45+ mins, $500 di analysis tere workout/ teri diet and nutrition and how to correction utte.

Ajj kal meri daily diet

Morning 1 toast ( vegemite + margarine)

fer ek fruit

Lunch ch either thode Rice / pasta

Afternoon before gym I take Protein + creatine ( 33 Gm + 5 gm)

After workout I take ISO protein ( 2 Scoops 70 gms)

Fer ghante ku baad dinner

dinner to baad Optimen Multivitamins

ek roti vich kini calories hundia?

depends ik roti ch kinna aata use kita gya, size ki aa, weight ki aa

patli n choti jahi roti ?

ik roti ch 60 Calories hundiya, 0.5g fat, protein 3.0g, carbohydrates 11.0g 

oh ty ammu g
enia nahi hundia jani k

dekhlo bhai ki kuch pa dinde a nikki jehi roti ch

dekhi teri c zher na pa den

things to do and to avoid to have aa flat belly... 

haha 10 15 rotia asi 3 jane ni khnade g

same here!

will eating 1 time a day can help me to rreduce some weight......?

dimag kahrv aa  tera?? eda patla ni kamjor ho jana tu nd jad khana shuru kita normal double fat aa jani

khao 3-4 meals but thora thora n healthy

dimag kahrv aa  tera?? eda patla ni kamjor ho jana tu nd jad khana shuru kita normal double fat aa jani

khao 3-4 meals but thora thora n healthy

that mean i should divide my one time meal in 3-4 parts