DIET PLAN Macros for muscle gain/fatloss
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Whats up guys aaj ki video hai macros ke upar. Ab lean bulking par maine pehle ek video upload kiya tha jisme mai sirf calories ke bare mei baat karta hu, kaise aapko apna weight mei changes dekhkar apne calories adjust karni chahiye.
Ab aate hai macros par, mai aapko ek sample diet plan abi bataunga
Ise samaj ne ke liye aapko focus karna padega, toh agar aap abhi kuch aur kar rahe ho, toh do minute ke liye use chod do.
kitna protein fat aur carbs le. Is sample diet plan mei mai assume karunga ki total calories hai 2500 aur aapka weight hai 70kg, Toh aap ise reference ke liye le sakte ho, aur jo bhi calories mei changes laani hai, voh aapko CARBS se karna padega
aap 1.8-2 grams of protein lena hai per kg of bodyweight.
Ab is topic par research hota rehta hai aur ye number bhi change hota rehta hai, toh isiliye, to stay safe, aap ise 2 ki taraf rakhe
Toh agar aapka weight hai 70kg aap lenge 140 grams of protein. matlab 140×4
matlab 560 total calories honge protein se
Ab fat ke liye ek rule hai, total calories ke 25% aapko fats rakhne hai, toh is example ke liye 2500 ka 25% hai 625calories.
Fat ke ek gram mei hote hai 9 calories
toh 625/9 karke milte hai 70 grams of fat
Thoda sa complicated tha, agar aapko samaj nahi aaya toh aap rewind karke ek do baar
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Protein Supplements that I’ve used and Recommend-
1.Optimum Nutrition Gold Standard Whey – https://amzn.to/2TwXxyK
2.Powerus Whey Protein (Unflavoured, Tastes good with bournvita) – https://amzn.to/32Dts4Q
3. Optimum Nutrition Whey Protein – https://amzn.to/32C51Vx
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OTHER PRODUCTS THAT I USE
1. USI Powerlifting Belt – https://amzn.to/3cvruYW.
2. Creatine Monohydrate – https://amzn.to/3cqQQHt
3.Creatine Monohydrate (Buy 2 For a Discount) – https://amzn.to/2TnnYXK
3. Knee Wraps – https://amzn.to/2Vz0MZe
4. Wrist straps – https://amzn.to/2wnjicn
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Hair Products That Im Currently Using / Used In The Past and Recommend
1. Shampoo (Olaplex) – https://amzn.to/39c3705
2.Conditioner (Olaplex) – https://amzn.to/2vuGTrx
3. Shampoo and conditioner (Wow skin science) – https://amzn.to/38bBWRO
4. Argan oil – https://amzn.to/2IaBhFS
5, Aloe vera gel – Buy the plant and extract the gel from the leaves 🙂
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