6Facks/belly Fat..!

[Samanyudu]

[quote name='TOM_BHAYYA' timestamp='1363321240' post='1303427277']
One year nundi six pack maintaining .. Naadhi six pack thechikone time la maree core diet chesthunde.. Aa next usual diet.. Ee madhya janalu muscles bulk techuko.. Mokam la fat ledhante new diet start chesina.. Which I got from interstate body building competition winner:
This is the diet to bulk your muscles and at the same time maintain six pack..


Sample meal plan
1st Meal
4-5 Egg Whites
1/2 Cup Oatmeal
Snack
Protein shake
6-8oz
2nd meal
4-6oz Chicken Breast
1/2 cup brown rice
1 cup of spinach
Snack
Fruit (green apple, green grapes) and /or protein shake
3rd Meal
4-6 oz ground turkey
4-6oz Sweet potato
1 Cup Broccoli
Snack
Protein Shake
6-8oz
4th meal
4-6oz tilapia
1 red potato
1 cup Spinach
Protein shake
6-8 oz
5th Meal
4-6 oz Salmon
8 asparagus spears
[/quote]


TOM_BAYYA..TOM_BAYYA.......Even i am in dieting now ....
Konni suggestions kavali nee side ninchi nuvvu already six pack maintain chestunav kadha ..you know whichis correct ...enta pain feel ayyi goal reach ayyi untavvv

nenu 5: 10 + untanu naa previous weight 181 lbs
Prastutam .....170 lbs ki vachanu ......

aim vachesi 163-165 lb ..
so i am planing to try fot 6 fackk...so nee sugestion eevvu vayya flzzz
ee excercides cheste rip avtundi...Gym ki velli coach ni petukunte better aa intlone 6 pack cheste better ahh.........and

6 pack vachaka adi mainain cheyadanikii ....em tintunavv ...

[TOM_BHAYYA]

Nenaithe coach ni pettuko le .. But almost every time naatho oka friend oche vadu gym ki..
Main ga lower ab ki chukkal kanipinchinaii..
Like arms rest chesi knee raise workout with 25 lbs dumbbell shoes tho hold chesthunde .. 3 sets .. Each set 30.
Inka crunches main ga.. And diet ante ippudu kuda weekdays no rice .. Wheatbread with turkey slices .. Sweet potatoes .. Oatmeal.. Night 10-15 egg whites.. Etc

[dollar vora]

[quote name='Burberry' timestamp='1363193549' post='1303416301']
IN detail

1) Morning: one cup tea with 2% milk (as we all have weakness to milk), I prefer using no calorie sugar with tea.
Break fast oat meal: I use water heat it up in the oven and add some honey to it. and mix the oat
meal, you can also use flavored oat meal packets.

2) 10:30 am : Couple of baby carrots, with some almonds. You can also eat Kidney beans Chickpeas half a
cup

3) Lunch 12:30: One veggie packet from walmart. One piece of chicken breast grilled medium size, One piece
salmon fish grilled medium size.

4) 2:30 : i will eat an apple full

5) 4: 00 - 5.00 pm Eat an boiled egg white part only

6) Dinner: between 6 and 7 pm eat one more veggie packet


I lost 20 pounds in 4 months and i am still maintaining the same weight.

If you have doubts ask me
[/quote]

nuvvu cheppina diet weight tagginchadanki penchadanki anatu undhi

[macha]

[quote name='TollywoodEmperor' timestamp='1363298830' post='1303426139']
raw vegetables, fruits, no rice --- >Following


, 2 hours exercise(1 and half hrs for belly)--> Antha time undatam ledhu..just one hour... 30 mins cardio...30mins weights [img]http://www.desigifs.com/sites/default/files/sgh92c.gif?1290164404[/img]

weekly one day fasting with lemon juice+honey -- > while doing gym , we must take some calories.. I am taking regular fodd as usual. ,daily 4.5 ltr water
-- OK
.. early ga dinner around 6 to 7 -- > Ma office 7 varaku untundhi.. Intiki velli Gymki poyi vachi, snanam chesi vachi thinesariki 10:00 avuthundhi

last but not least stopped drinking. -- >Stopped
[/quote]


babu elaaa chesteyyy neee system reboot avutadiii you should doo veggies and friuts only for certain period not for every day...... because your body needs carbs which you dont get much with veggies....

[mad]

Cut down carbs... Do not eat anything in white color(rice, rava, white bread).. Lean meat, egg whites... If you are working out, take proteins... If you workout, you need protein or you will loose muscle in the process of loosing fat...
Drink plenty if water
Look for small meals in regular intervals..
Eat nuts and fruit for snack (no cashew, peanuts)
If you have any cravings, sweet/biryani, eat it in the morning or lunch... Strictly no carbs after 6pm...
DO NOT SLEEP IMMIDIATELY AFTER EATING!!!

Use the below app if you want to count your calories
https://itunes.apple.com/us/app/calorie-counter-diet-tracker/id341232718?mt=8

[Samanyudu]

[quote name='TOM_BHAYYA' timestamp='1363373530' post='1303430838']
Nenaithe coach ni pettuko le .. But almost every time naatho oka friend oche vadu gym ki..
Main ga lower ab ki chukkal kanipinchinaii..
Like arms rest chesi knee raise workout with 25 lbs dumbbell shoes tho hold chesthunde .. 3 sets .. Each set 30.
Inka crunches main ga.. And diet ante ippudu kuda weekdays no rice .. Wheatbread with turkey slices .. Sweet potatoes .. Oatmeal.. Night 10-15 egg whites.. Etc
[/quote]
Turket slices aahhh ...protien kosama.....ok o ....inko 2-weeks lo aa 3-4 lbs taginhadaniki try chestunanu ..then i iwll start serious ly gym.....

Nuvvvu chepina excercise ardham kaledhu bayya....

first abs vachesaka ....chest and biceps ki velala..lekapothe parallel ga cheste better ahh

and nuvvu especially abs ki try chese tapudu em diet follow avav....i guess lots of protien....

[Samanyudu]

[quote name='mad' timestamp='1363374865' post='1303431072']
Cut down carbs... Do not eat anything in white color(rice, rava, white bread).. Lean meat, egg whites... If you are working out, take proteins... If you workout, you need protein or you will loose muscle in the process of loosing fat...
Drink plenty if water
Look for small meals in regular intervals..
Eat nuts and fruit for snack (no cashew, peanuts)
If you have any cravings, sweet/biryani, eat it in the morning or lunch... Strictly no carbs after 6pm...
DO NOT SLEEP IMMIDIATELY AFTER EATING!!!

Use the below app if you want to count your calories
[url="https://itunes.apple.com/us/app/calorie-counter-diet-tracker/id341232718?mt=8"]https://itunes.apple...d341232718?mt=8[/url]
[/quote]

Nuts ante ..peanuts kadhu amlonds kadhu antunav enkem tinalii vayya..
nenaithe roju 10 peanuts tintunanu snack laga ....it have enough protien anii

[macha]

[quote name='TOM_BHAYYA' timestamp='1363321240' post='1303427277']
One year nundi six pack maintaining .. Naadhi six pack thechikone time la maree core diet chesthunde.. Aa next usual diet.. Ee madhya janalu muscles bulk techuko.. Mokam la fat ledhante new diet start chesina.. Which I got from interstate body building competition winner:
This is the diet to bulk your muscles and at the same time maintain six pack..


Sample meal plan
1st Meal
4-5 Egg Whites
1/2 Cup Oatmeal
Snack
Protein shake
6-8oz
2nd meal
4-6oz Chicken Breast
1/2 cup brown rice
1 cup of spinach
Snack
Fruit (green apple, green grapes) and /or protein shake
3rd Meal
4-6 oz ground turkey
4-6oz Sweet potato
1 Cup Broccoli
Snack
Protein Shake
6-8oz
4th meal
4-6oz tilapia
1 red potato
1 cup Spinach
Protein shake
6-8 oz
5th Meal
4-6 oz Salmon
8 asparagus spears
[/quote]


This is perfect dite.... you need 50-80 grams of carbs and 60-100 grsm of protien every meal and meal should be 2- 3 hrs gap if you want to bulk up..... I lost 20 LBs in 3 weeks.. with this dite.

My Dite was:

Morning : 1 scoop of whey protien 20grams
after 30-60 min
Meal 1: 4-5 eggs with only one yellow with cheese
or 1 Cup of Oats
or 2 15 grain slices with 1 spoon penut butter

Meal 2: 100 grams of Chiken breast baked ( no oils only spices marinated )
100 grams of Brown Rice
50-100 grams of black beans

Meal 3: 100 grams of Tilapa of salmon fish baked ( no oils only spices marinated )
100 grams of Brown Rice
50-100 grams of black beans

Meal 4: 100 grams of Chiken breast baked ( no oils only spices marinated )
100 grams of Brown Rice
50-100 grams of black beans

Pre work-out drink only on weight training days
intrawork-out
and whey about 70-80 grams

Meal 5: Briocli untill your full


before 30 min to bed 20 grms of Casein.

for me it resulted best after trying out all the dites I mean alll even Fat SICK and Mearly dite too...

[TOM_BHAYYA]

Parallel ga chey mama..
Chest n shoulder chesthu abs chey

Neeku first preference six pack ye aithe.. Strict ga chey diet.. Nenaithe morning fatfree milk with oats .. Egg whites in the morning.. Lunch turkey/chicken slices with multi grain bread.. Omelets ..oats with milk .. Eve pre-workout drink .. Then post workout .. Night 10 egg whites n slices n oats

Inka almonds.. Broccoli .. Sweet potatoes .. Protien bars optional

[TOM_BHAYYA]

Aa laudala tofu dorki sastha ledu.. Adhaithe G valaga protien untadhi..

[mad]

Almonds, pecans, walnuts, soy nuts(they're not nuts but does the job), sunflower seeds, pumpkin seeds, roasted chick peas, chestnuts
Palli Lu andarki ishtam.. Kani emi cheyyalemu...

[ravana]

[quote name='django' timestamp='1363375333' post='1303431160']


This is perfect dite....[color=#ff0000] you need 50-80 grams of carbs and 60-100 grsm of protien every meal [/color] and meal should be 2- 3 hrs gap if you want to bulk up..... I lost 20 LBs in 3 weeks.. with this dite.

My Dite was:

Morning : 1 scoop of whey protien 20grams
after 30-60 min
Meal 1: 4-5 eggs with only one yellow with cheese
or 1 Cup of Oats
or 2 15 grain slices with 1 spoon penut butter

Meal 2: 100 grams of Chiken breast baked ( no oils only spices marinated )
100 grams of Brown Rice
50-100 grams of black beans

Meal 3: 100 grams of Tilapa of salmon fish baked ( no oils only spices marinated )
100 grams of Brown Rice
50-100 grams of black beans

Meal 4: 100 grams of Chiken breast baked ( no oils only spices marinated )
100 grams of Brown Rice
50-100 grams of black beans

Pre work-out drink only on weight training days
intrawork-out
and whey about 70-80 grams

Meal 5: Briocli untill your full


before 30 min to bed 20 grms of Casein.

for me it resulted best after trying out all the dites I mean alll even Fat SICK and Mearly dite too...
[/quote]

idi mari teda kodutundhi brother every meal ante kastam any way u r body can take only around 24 gms of protien at a time any thing excess is added workload on u r kidneys

[Samanyudu]

[quote name='TOM_BHAYYA' timestamp='1363375499' post='1303431184']
Parallel ga chey mama..
Chest n shoulder chesthu abs chey

Neeku first preference six pack ye aithe.. Strict ga chey diet.. Nenaithe morning fatfree milk with oats .. Egg whites in the morning.. Lunch turkey/chicken slices with multi grain bread.. Omelets ..oats with milk .. Eve pre-workout drink .. Then post workout .. Night 10 egg whites n slices n oats

Inka almonds.. Broccoli .. Sweet potatoes .. Protien bars optional
[/quote]

tOM Baaa......naa diet septunaa sudu emana ad cheskovalo ledho seepu ...

Mrng : Low fat milk ,,,,,with Oats
or Low fat milk with 3 -4 egg white omlettes

Afternoon: Grilled chicken breat with multi wheat bread

3-4 Ki ala green tea with some peanuts

Inkaa envg ragane lagetutunaa..Gym ki Cradio chestuna prastutaniki antte inkem cheyatam ledhu Motham weight loss ayedaka cardio chedham ani

Intiki 8 ki vastanuu ...oka chapati ..2-3 egg whites..inkaa

Lemo beans tho curry chekuntunaa

edi mama naa diet prastutanikii

So once abs start chsina tarvta ninchi Whey protien teskuntanu ,,,,

epudu teskovali ..before workout aahh after workout aah...Serious abt building abs mama,,,nuvve naku inkaa devudivi..

Nnenu TOFU Konaa super market laa dorikindi kanni...chudatanki teda ga undiii ..anduke mutaledhu......

Inkaa nuvvu chepina chepina excercises ardham kaledhu plz detail ga chepu or lese Youtunbe link post chey
inkaa emana excercides follow avaloo kuda chepuu

[TOM_BHAYYA]

Weight reduce ki okay maama.. Endhukante nuvvu teeskone calories kanna nuvvu burn chesedhi ekkuva unnattundhi ..
I think u can go for weights now ..
Once u start weights eat more ( limited ga ekkuva saarlu.. Anthe kani thinnappude ekkuva thinaku)
Endhukante when u are trying for six packs basic ga less fat less carbs annattu chustham Avi less calories ye untaii.. And at the same time née body bulk avvalante calories and protien kaavali.. So atleast 4-5 meals thinu ..

[Samanyudu]

Ok bayya once nenu Abs start chesaka neku PM Chesta

Kani basic ga abs ela start cheyali em excersizes chesavoo chepu ....plzzzz