Free gym diet plan for beginners
HLO GUYS ,HOW ARE YOU??
agar aap subah Jahan sham ko gym jaate Hain to yah diet plan aapke liye bada helpful hoga.
Today we discuse about the gym diet plan for begginers, at the cheap rates.
So let's we start now.
ek acchi body banane ke liye diet Lena bahut hi jaruri hai Bina diet ke sharir Banna namumkin Hai body banane ke liye ek acchi diet Lena bhi bahut jaruri hai to Aaj ham aapko is blog mein bataenge ki ek acchi diet kaise le so let's we start.
Sbse pehla point to yahi hai ki aapko 6 se 8 ghante ki nind Puri leni Hogi. 6 se 8 ghante ki nind hamare sharir ke liye bahut hi jroori hai. Kyunki jab ham ek acchi nind lenge to hamare body muscle acche se recover Ho payenge isliye 6 se 8 ghante ki nind Lena bahut hi anivarya hai.
Iske bad aapko 7:00 se 8:00 ke bich subah ka breakfast Lena hoga. Jismein aap le sakte BANNANA 🍌 shake.
1stMeal
Bannana shake recipe
Banana shake banane ke liye sabse pahle aapko ek banana Lena hoga uske bad aapko 250 ml dudh Lena hoga uske bad aapko ek chammach peanut butter ka bhi Lena hoga jisse ki aapka weight jaldi se gain ho jaega jo ki aapke liye bahut helpful hai. Agar aapka weight aur muscle bahut hi kam hai to peanut butter aapko jarur lena hai. Peanut butter hamari body mein weight badhane ke liye badi help karta hai aur isase badi jaldi weight bhi gain ho jata hai jo ki bahut helpful hoga. So peanut butter lene ke bad ab ham aapko apni sari recipe batate Hain.
Sabse pahle aapko ek banana 250 ml dudh ek peanut butter spoon aur five almonds aur at last the main oats. Agar aap subah oats khayenge to aapko pura din bhukha mahsus nahin hoga ise aapko jyada bhookh nahin lagegi aur yah aapke liye bahut essential hai. Ab aapko sari ine chijon ko mixer grinder mein Grand karna hai aur is Sheikh ko banakar Pina hai yah aapki first meal ho jayegi
2ndMeal
Sandwich 🥪 recipe
Yah hamari second meal hai jo ki aapko 11 se 12 ke bich bich leni padegi. Ismein hamen Lene honge char brown bread aur peanut butter. Ab peanut butter ko aapane UN Charon brown bread per lagakar khana hai. Aap peanut butter ko brown bread per lagakar gas per garm kar kar bhi kha sakte hain Jahan FIR iska toaster bhi banaa sakte hain yah aapki Marji hai. To yah aap ki second meal bhi complete ho jayegi iske bad ham lenge apni third meal of the day jo ki aapka hoga lunch.
3rdMeal
Lunch of the day
Aap lunch mein jo Bana ho woh kha sakte hain kyunki har EK vegetable mein protein aur adhik Matra mein Shakti hoti hai jo ki aapki body banane mein aapki atyant sahayata karegi. Jahan FIR aap le sakte hain daal roti chawal aur salad. Aapko ek ktory daal leni Hogi thodi si sabji char chapati thode se chawal aur ant mein aapko half plate salad bhi khana hoga jisse aapka Sara lunch acche se digest bhi ho jaega aur aapke sharir mein lagega. Is sari mil se aapko adhik Matra mein protein, fiber, carbs mil jaenge aur yah hamari third Meal bhi complete ho gai hai. Yah hamari third mil aapko 1:30 se 2:30 ke bich mein leni hai. Iske bad hamari aati Hai forth Meal yani ki pri workout meal.
4thMeal
Pre workout meal 💪
Aap apni pre workout meal mein do uble hue aalu bhi le sakte hain aur sath mein ik katori dahi ki bhi le sakte hain. Ine uble hue aalu se aapko adhik Matra mein energy milegi jisse ki aap apne gym mein acche se workout kar paoge. Agar aapke pass uble hue aalu ja FIR dahi nahin Hai to aap aur kuchh bhi le sakte hain jaise ki aap coffee bhi pikar gym mein ja sakte hain. Coffee peene ke liye aapko ek gilas thoda sa gunguna Pani mein ek packet coffee ka mix karke usko 15 se 20 minute gym jaane se pahle Pina hoga. Is Meal ko lene ke bad aap Jim mein achcha perform karenge aur ab aap din mein ja sakte hain. Uske bad hamari aati Hai fifth meal yani ki post workout meal off da day.
Gym time
5thMeal
Post workout meal
Post workout main aapko jyada se jyada protein wali chijen khani padegi jisse ki aapki masal aur body recover Ho paye. Aap apni post workout meal main 7 to 8 boil egs bi le sakte hain aur agar aap protein ka istemal karte Hain to aap ek scoope protein ka bhi le sakte hain. Ab aapko thodi der rest karni hai uske bad aapki Hogi last Meal off da day.
6thMeal
Dinner
Dinner mein aap le skte hai ek katori daal , sabji ,do Se teen chapati aadha plate chawal aur sath mein salad bhi Lena jaruri hai. Apna dinner khatm karne ke bad aapko thodi si walk karni hai uske bad 1 se 1:30 ghante ke bad aapko ek gilas garm dudh ka Pina hai. Aur FIR aap so sakte hain. Aapko 6 se 8 ghante ki nind Lena bahut hi jaruri hai to 6 se 8 ghante ke nind jarur len.
At last
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