Please suggest a good diet : Calling all Gymsons of DB

[afdbzindabad]

4 minutes ago, Bathai_Babji said:

Rice ey mana leka pothuna bhaiya, work out cheesy sariki full akali esthundhi tempt ayyi gudhi 10guthunna. adey problem.

 

Mari antha kanam gym cheyyaku eppudee.... Running cheyyi konni exercise lu cheyyi u r not building body . Antha kanam chestey mari aakali eyyakapothey emaithadi 

 

Time ki tinu time ki panduko this is very very imp 

[sqladdict]

cardio ekkuva chestey..akali ekkuva vestadi..

[Kool_SRG]

19 minutes ago, Bathai_Babji said:

Rice ey mana leka pothuna bhaiya, work out cheesy sariki full akali esthundhi tempt ayyi gudhi 10guthunna. adey problem.

 

Switch to Brown rice...

[Feelingbad]

1. Too much exercise doesn't help. Infact it makes you loose muscle more than fat - even if its half hour Sprint running/training will help
2. Cardio should not be more than 30 min. Do weight training for muscle gain. It will have permanent results.
3. DO NOT avoid carbs. But DO NOT eat more than 100 gms of cooked rice each meal for your weight. Portion is very very important. Liver cannot process more than that and stores as fat.
4. Take 4-6 ounces of Whey protien shake (with berries) before and after workout. 
5. For every meal, include protien, carbs & greens
6. Take multivitamins which should include Omega 3, vitamin D. They support your immune system and give more ligament support for workout.

Below is what i follow for 5 days a week :

 5.00 – wake up

5.15 – whey protein shake with berries

6.00 – work out – 10 min warmup, 30 min weight training (different muscle group each day), 20 min cardio

7.15 -- whey protein shake with berries

8.15 – Breakfast – 2 whole eggs + 6 egg whites + 2-4 slices whole wheat bread + multivitamins

11.00 – Protien shake(BSN syntha 6)

1.00 – Lunch with brown rice, greens & Chicken breast

4.00 – 2^nd lunch Fish (Salmon/tilapia/Tuna/Cod/trout), Sweet potato & greens (kale/broccoli/spinach)

7.00 – 2 roti with curry + multivitamins

9.30 (before bed) – Casein protein shake (without any berries) with cold water

 

[dakumangalsingh]

2 minutes ago, Kool_SRG said:

Switch to Brown rice...

Rice 🍚 ee waste ante malla anduloo brown endii white endii 

[Kool_SRG]

2 minutes ago, dakumangalsingh said:

Rice 🍚 ee waste ante malla anduloo brown endii white endii 

Rice andaru ventane maaneyaleru, white rice kante brown better kada...

[Kool_SRG]

2 minutes ago, dakumangalsingh said:

Rice 🍚 ee waste ante malla anduloo brown endii white endii 

Rice andaru ventane maaneyaleru, white rice kante brown better kada...

[dakumangalsingh]

24 minutes ago, Bathai_Babji said:

Rice ey mana leka pothuna bhaiya, work out cheesy sariki full akali esthundhi tempt ayyi gudhi 10guthunna. adey problem.

 

Salads chesukoo vaa mana chilies lo or applebees salads ni tweak chesukoni nee taste ki taggattu tinu.

carbs kavali ante sweet potatoes 🍠 tinu

[KathiRamdaas]

29 minutes ago, Bathai_Babji said:

Rice ey mana leka pothuna bhaiya, work out cheesy sariki full akali esthundhi tempt ayyi gudhi 10guthunna. adey problem.

 

Oka pani cheyyi Sat Sun Gym vellaku but aa two days only fruits tinnu...ettla taggavo nenu choostha

[GunturGongura]

5 minutes ago, dakumangalsingh said:

Rice 🍚 ee waste ante malla anduloo brown endii white endii 

+1

[GunturGongura]

31 minutes ago, Bathai_Babji said:

Rice ey mana leka pothuna bhaiya, work out cheesy sariki full akali esthundhi tempt ayyi gudhi 10guthunna. adey problem.

 

Maneyyi

nenu ilage ankunna 

first 3 days mild headache then normal

[GunturGongura]

35 minutes ago, Bathai_Babji said:

---everyday

20 min tread mill running, 20 min eclipse fat burn mode in addition to this.

-- everyday

20 reps - 40 regular dumbbell

20 reps - 40 triceps  

Weights different each day.

--lower body

20 reps -60 squats,

20 reps - 40 lunges,

3 min - reverse cycling

7 min - reverse ab press, spiderman push ups, mountain climbing push ups, ab hold -1 min 

20 reps - leg press 40

--upper body

20 reps-40 Push ups,

20 reps- 60 bench press,

20 reps- 40 lads

20 reps- 40 boat row

oka roju upper body, oka roju lower body alternative days. mariee tired ga untey only everyday exercises chesi ochestha.

 

 

 

Vammo 

[sqladdict]

31 minutes ago, Feelingbad said:

1. Too much exercise doesn't help. Infact it makes you loose muscle more than fat - even if its half hour Sprint running/training will help
2. Cardio should not be more than 30 min. Do weight training for muscle gain. It will have permanent results.
3. DO NOT avoid carbs. But DO NOT eat more than 100 gms of cooked rice each meal for your weight. Portion is very very important. Liver cannot process more than that and stores as fat.
4. Take 4-6 ounces of Whey protien shake (with berries) before and after workout. 
5. For every meal, include protien, carbs & greens
6. Take multivitamins which should include Omega 3, vitamin D. They support your immune system and give more ligament support for workout.

Below is what i follow for 5 days a week :

 5.00 – wake up

 

5.15 – whey protein shake with berries

 

6.00 – work out – 10 min warmup, 30 min weight training (different muscle group each day), 20 min cardio

 

7.15 -- whey protein shake with berries

 

8.15 – Breakfast – 2 whole eggs + 6 egg whites + 2-4 slices whole wheat bread + multivitamins

 

11.00 – Protien shake(BSN syntha 6)

 

1.00 – Lunch with brown rice, greens & Chicken breast

 

4.00 – 2^nd lunch Fish (Salmon/tilapia/Tuna/Cod/trout), Sweet potato & greens (kale/broccoli/spinach)

 

7.00 – 2 roti with curry + multivitamins

 

9.30 (before bed) – Casein protein shake (without any berries) with cold water

 

 

endi babayya...meru jobbing-coding chestara..leka only gymming enaa

[compose]

1 hour ago, Bathai_Babji said:

---everyday

20 min tread mill running, 20 min eclipse fat burn mode in addition to this.

-- everyday

20 reps - 40 regular dumbbell

20 reps - 40 triceps  

Weights different each day.

--lower body

20 reps -60 squats,

20 reps - 40 lunges,

3 min - reverse cycling

7 min - reverse ab press, spiderman push ups, mountain climbing push ups, ab hold -1 min 

20 reps - leg press 40

--upper body

20 reps-40 Push ups,

20 reps- 60 bench press,

20 reps- 40 lads

20 reps- 40 boat row

oka roju upper body, oka roju lower body alternative days. mariee tired ga untey only everyday exercises chesi ochestha.

 

 

 

[Feelingbad]

16 minutes ago, sqladdict said:

endi babayya...meru jobbing-coding chestara..leka only gymming enaa

Gymming podduna 1 hr ey kada man.... remaining focus on diet....thats how it shud be... It looks overwhelming, but not as hard as it looks