BWayne Posted January 12, 2015 Report Posted January 12, 2015 Hi Guys, Intlo evening bore kodtundi...workout cheyadam start cheddam ankuntunna... Evvaraina peddalu knchm help cheyandi... Goal is to get in shape (get fit) and gain some weight. Eh roju em cheyali (Schedule) lantivi cheptaru ani expecting. Also, diet em undalo cheptey kuda useful. Any supplements or Shakes (Protein powder) suggested?? Thanks!!
nenu_devudni Posted January 12, 2015 Report Posted January 12, 2015 if ur zero size like me .. eat lot of protein .. fitness app esukuni keep track of your daily need of calories .. eat lot of protien food like quinoa, owen fired chicken, try protien supplements like Whey, n other products u will get them in costco .. exercise start slow .. start with cardio, bench presses, squats .. that will apply to all the muscles .. try this first .. later when u get used to it the schedule .. 3 days a week is more than enough for starters .. ATB
aakpak_karepak007 Posted January 12, 2015 Report Posted January 12, 2015 Oka 6 pack beer and Biryani esi gym Kelli babbooo automatic ga weight gain authav
kiladi bullodu Posted January 12, 2015 Report Posted January 12, 2015 Good advice Hire a best trainer just for 12 sessions and after that do it your own, Do not worry about money
BWayne Posted January 12, 2015 Author Report Posted January 12, 2015 Oka 6 pack beer and Biryani esi gym Kelli babbooo automatic ga weight gain authav Weight antey edo oka weight kadu .....muscle weight bro....enduku itla aakpak_karepak posts peruki tagattu :3D_Smiles_56:
SteelHeart Posted January 12, 2015 Report Posted January 12, 2015 Early morning lesthanu ante.. 5:30 ki lechi.. oka cantaloupe piece thinu (kharbooja anukunta telugu lo) and protein shake thaagu glass ninda 6 : 7: 30 gym cheyigym kotha ante.. first cardio cheyi oka 10 mins high intensity intervals lo.. ante 2 mins fast ga parigethu.. malla 1 min walk cheyi..slow ga.. heart rate fluctuate chesthe better for fat loss.. ala 10 mins cheyiThen pull ups and push ups simulataneous ga cheyi.. 5 pull ups chesi...10 push ups cheyi..then dumbell teesko.. adhe dumbell tho arms chest shoulder back and abs cheyi.. ekkuva weight teeskoku.. oka set ki 10 reps cheyi.. if comfortable 3 sets cheyi.. inka cheyalenu ee part ani anipinchentha varaku cheyi..so 10 reps lo nuvvu ee weight tho aa stage ki vellagalo aa weight teeskoala full body workout chesaka.. legs streches chesi.. oka 10 lunges/squats cheyi.. bar weight tho.. adi oka 3 sets chesistreches cheskun mala 10 mins high intensity interval cardio cheyi.. edhi corrrect ga chesthe 1 hour pattudhiadi chesi intiki ochaka 8 ki breakfast cheyi.. Oats thinagalanu ante oats thinu..lekunte brown rice tho dosa esko.. super untadi brown rice dosa.. ala 2 dosas thinu and small cup tea thaagumalla 10 ki salad with almonds and sunflower seeds thinu.. salad lo emaina esuko.. greens ,tender chicken breast or vegetbalesmalla 12 ki oka small walk cheyi..if chance untene lekunte lite..12:30 ki brown rice tho small portion meal.. rice vandaniki pettepudu chethi guppedu lo entha raw rice padthundho anthe pettu cooking ki..guppedu * 2 times pettu12: 30 aa rice lo half thinumalla 3 ki aa second guppedu rice thinu with any curry or meatjuice with egg whites thinu,.. boiled thinu or omlette esuko kani only egg whites vaadumalla 7:30 ki 2 chapathis..and protein shake thaagu..afternoon walk cheyakunte 7:30 ki cheyimalla 9:30 ki glaasudu paalu thaagi nidrapovochu.. edhi follow aithe 3 months lo veasy ga.. 7 to 12 kgs thaggochu.
BWayne Posted January 12, 2015 Author Report Posted January 12, 2015 if ur zero size like me .. eat lot of protein .. fitness app esukuni keep track of your daily need of calories .. eat lot of protien food like quinoa, owen fired chicken, try protien supplements like Whey, n other products u will get them in costco .. exercise start slow .. start with cardio, bench presses, squats .. that will apply to all the muscles .. try this first .. later when u get used to it the schedule .. 3 days a week is more than enough for starters .. ATB Actually, i did what u said....tarvata food poisoning aindi.... oka one month gap vachindi....i used to workout for 5 days a week....im assuming oka 1 or 2 weeks lo alvatu aipotadi schedule ani...
BWayne Posted January 12, 2015 Author Report Posted January 12, 2015 Early morning lesthanu ante.. 5:30 ki lechi.. oka cantaloupe piece thinu (kharbooja anukunta telugu lo) and protein shake thaagu glass ninda 6 : 7: 30 gym cheyigym kotha ante.. first cardio cheyi oka 10 mins high intensity intervals lo.. ante 2 mins fast ga parigethu.. malla 1 min walk cheyi..slow ga.. heart rate fluctuate chesthe better for fat loss.. ala 10 mins cheyiThen pull ups and push ups simulataneous ga cheyi.. 5 pull ups chesi...10 push ups cheyi..then dumbell teesko.. adhe dumbell tho arms chest shoulder back and abs cheyi.. ekkuva weight teeskoku.. oka set ki 10 reps cheyi.. if comfortable 3 sets cheyi.. inka cheyalenu ee part ani anipinchentha varaku cheyi..so 10 reps lo nuvvu ee weight tho aa stage ki vellagalo aa weight teeskoala full body workout chesaka.. legs streches chesi.. oka 10 lunges/squats cheyi.. bar weight tho.. adi oka 3 sets chesistreches cheskun mala 10 mins high intensity interval cardio cheyi.. edhi corrrect ga chesthe 1 hour pattudhiadi chesi intiki ochaka 8 ki breakfast cheyi.. Oats thinagalanu ante oats thinu..lekunte brown rice tho dosa esko.. super untadi brown rice dosa.. ala 2 dosas thinu and small cup tea thaagumalla 10 ki salad with almonds and sunflower seeds thinu.. salad lo emaina esuko.. greens ,tender chicken breast or vegetbalesmalla 12 ki oka small walk cheyi..if chance untene lekunte lite..12:30 ki brown rice tho small portion meal.. rice vandaniki pettepudu chethi guppedu lo entha raw rice padthundho anthe pettu cooking ki..guppedu * 2 times pettu12: 30 aa rice lo half thinumalla 3 ki aa second guppedu rice thinu with any curry or meatjuice with egg whites thinu,.. boiled thinu or omlette esuko kani only egg whites vaadumalla 7:30 ki 2 chapathis..and protein shake thaagu..afternoon walk cheyakunte 7:30 ki cheyimalla 9:30 ki glaasudu paalu thaagi nidrapovochu.. edhi follow aithe 3 months lo veasy ga.. 7 to 12 kgs thaggochu. Bhayya, thaggadam kadu....nenu peragali ankukuntunna.....and anta morning levatam antey koncham kashtamey..
BWayne Posted January 12, 2015 Author Report Posted January 12, 2015 Good advice Hire a best trainer just for 12 sessions and after that do it your own, Do not worry about money Nee first post ankunta bhayya nenu chusindi STRIP CLUB aney words lekunda....:P anyways thanks.... LTT
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