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Thread: Any Query Regarding Fitness/body-building/weight-loss/diet/diet plan....Ask me :)

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    Default Any Query Regarding Fitness/body-building/weight-loss/diet/diet plan....Ask me :)

    Hi All ,
    If you are interested in being fit and want to do something and If you have any doubt/query/confusion regarding fitness or exercise , i will be here to help you.Feel free to ask me anything about it.Will try to help you achieving your fitness goals.

    ! Stud !
    Last edited by ! Stud !; 22-10-2013 at 02:23 PM.

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    Young Gun faceless's Avatar
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    Well i weight 75 kgs approx,atheltic built,5'8'.Plain tummy,waist 30" - 32".

    want to go for lean trimmed body..

    Right now i run for 2 kms + 2 hrs exercise daily.With 2nd stage strength training.

    but have constrains with whey,i had earlier used ON Isolate whey,but currently i m
    looking for more organic & natural options.

    1) Help regarding food option.
    2) which food will help to increase strenght but not bulk size.


    anything else want to know...Please PM me..



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    Bro , isolate whey digests very quickly and ideally , we digest 25-35g protein per serving , so if u take more isolate protein per serving than the mentioned amount, it wont be absorbed by body . I would recommend you protein with at least 4-5 g fat intake per serving so that it would take more time to be digested.

    Since you are on 2nd stage of strength training and your goal is to get lean and trimmed , you need to be in CUT phase ( shredding some weight ) for the next 3 months in order to achieve your goal . For that try to have 140-160 gms of protein per day and 10% lesser calories than that of your BMR .

    If you are Non-veg than there are lots of choices for you like :

    Chicken Breast ( 100 g contains 23 gm of protein )
    Whole egg ( 1 egg contains 6.4 gm of protein )
    Tuna - Salmon Fish ( 25-30 gm protein per 100 gm )
    Other choices are Lean cuts of goat meat , turkey and other chicken parts.

    If you are veg then :
    Brown rice ( Good source of protein and carbs )
    Whole wheat
    Low Fat cottage cheese
    Cheddar cheese
    Pasta ( recommended only after workout coz it is very high in carbs )
    Skimmed Milk (1-2 litre )
    Lentils and Beans ( rich in carbs,fibers and protein)
    Peanut Butter
    Also , i see that your exercise duration is too long.... Just let me know your cardio and weight lifting schedule.

    Any food wont give u bulking unless u eat Higher calories more than your maintenance calories. To increase strength , go for Squat , dead lifts , push ups and pull ups instead of the isolation exercises .

    Hope, it would help you.
    Last edited by ! Stud !; 22-10-2013 at 06:28 PM.

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    Young Gun
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    ham bhut fit hu or sunder hu humre gav me...bas ek hi samasya hey humri ...humre ko kabaj or vayu kafi reti hey... kya ker sakte hey uske leye ?

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    Bullet Raja Major General Gudu Gudu Returns's Avatar
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    sab ok stud bhai...

    yeh exercice karna yeh woh sab..

    par subah jaldi utne ki koi tarkeeb batao..

    agar utenge nahi jaldi subah ko

    toh bhagenge kaise, wiase bhaag bhi lete hain kabhi kabhi aur woh mohan pyare doodh wala... woh uthadeta he toh bhaagna khatam ho jaati he..

    kiase karke soch rahe hoge..

    arey neend mein sapne mein bhaagta rehta hoon
    आपका अपना,
    Gudu Gudu ರಿಟರ್ನ್ಸ್

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    Quote Originally Posted by naya_ladka View Post
    ham bhut fit hu or sunder hu humre gav me...bas ek hi samasya hey humri ...humre ko kabaj or vayu kafi reti hey... kya ker sakte hey uske leye ?
    ladke ,
    bidi kam piya kar , tere foodie twitter ke posts dekhe the maine :P
    Roz subah aur shaam ke khane ke saath salad ( gajar , mooli , tamatar , kheera , kakdi , palak , lettuce ( yar iski hindi nahi pata mujhe , maaf kar de ) aur mausami sabzi khaya kar aur pure din dher saara pani piya kar..... There sir pe baithi chidiya apne aap ud jayegi

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    Quote Originally Posted by Gudu Gudu Returns View Post
    sab ok stud bhai...

    yeh exercice karna yeh woh sab..

    par subah jaldi utne ki koi tarkeeb batao..

    agar utenge nahi jaldi subah ko

    toh bhagenge kaise, wiase bhaag bhi lete hain kabhi kabhi aur woh mohan pyare doodh wala... woh uthadeta he toh bhaagna khatam ho jaati he..

    kiase karke soch rahe hoge..

    arey neend mein sapne mein bhaagta rehta hoon

    Gudu Gudu Bhai ,
    Fair enough if u cant wake up in the morning , so was i 2 years back . Choose any time in the entire day and give yourself 30-45 mins and most important , STAY MOTIVATED .
    Start gradually and increase the intensity of your exercise.



    Waise subah jaldi uthne ki tarkeeb ye hai ki raat ko jaldi sone ki koshish mat karo , kyuki wo wali routine ( early to bed - early to rise ) itni easily nahi banegi and u will fail ( jaldi sone ki koshish bhi karoge to neend late hi aayegi aur morning me aur zyada late uthoge,i failed so many times waking up following this ).... do it in opposite way...
    Mann maar ke subah jaldi uth jao aur 2-3 din continue karo ....by this u will sleep early and it will set your routine. 4-5 din problem hogi after then your body will adopt the routine . And ya, have light dinner to achieve this.
    Last edited by ! Stud !; 22-10-2013 at 06:21 PM.

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    Young Gun faceless's Avatar
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    Quote Originally Posted by ! Stud ! View Post
    Bro , isolate whey digests very quickly and ideally , we digest 25-35g protein per serving , so if u take more isolate protein per serving than the mentioned amount, it wont be absorbed by body . I would recommend you protein with at least 4-5 g fat intake per serving so that it would take more time to be digested.

    Since you are on 2nd stage of strength training and your goal is to get lean and trimmed , you need to be in CUT phase ( shredding some weight ) for the next 3 months in order to achieve your goal . For that try to have 140-160 gms of protein per day and 10% lesser calories than that of your BMR .

    If you are Non-veg than there are lots of choices for you like :

    Chicken Breast ( 100 g contains 23 gm of protein )
    Whole egg ( 1 egg contains 6.4 gm of protein )
    Tuna - Salmon Fish ( 25-30 gm protein per 100 gm )
    Other choices are Lean cuts of goat meat , turkey and other chicken parts.

    If you are veg then :
    Brown rice ( Good source of protein and carbs )
    Whole wheat
    Low Fat cottage cheese
    Cheddar cheese
    Pasta ( recommended only after workout coz it is very high in carbs )
    Skimmed Milk (1-2 litre )
    Lentils and Beans ( rich in carbs,fibers and protein)
    Peanut Butter
    Also , i see that your exercise duration is too long.... Just let me know your cardio and weight lifting schedule.

    Any food wont give u bulking unless u eat Higher calories more than your maintenance calories. To increase strength , go for Squat , dead lifts , push ups and pull ups instead of the isolation exercises .

    Hope, it would help you.


    thanks for reply.


    im not taking whey since two weeks..infct not planning to take for abt 2 months...

    i have started to break my food pattern to 4 times a day...bt have to include more of proteins into it.

    confused with diet plan...can you suggest some. ?????

    breakfast . lunch .mid day snack . dinner . late nite snack .??

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    Quote Originally Posted by faceless View Post


    thanks for reply.


    im not taking whey since two weeks..infct not planning to take for abt 2 months...

    i have started to break my food pattern to 4 times a day...bt have to include more of proteins into it.

    confused with diet plan...can you suggest some. ?????

    breakfast . lunch .mid day snack . dinner . late nite snack .??
    are you veg or non veg ?

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    Quote Originally Posted by ! Stud ! View Post
    are you veg or non veg ?
    Stud Bhai adults baate karte

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    Quote Originally Posted by ! Stud ! View Post
    are you veg or non veg ?

    mostly veg.cz @ home no non veg food allowed.have to stick with veg food.

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    Quote Originally Posted by faceless View Post
    mostly veg.cz @ home no non veg food allowed.have to stick with veg food.
    Then try this :

    cottage /tofu cheese 18-20 grams of protein per serving

    Almonds, 7-8 grams of protein per serving

    Pistachios 7 grams of protein per serving

    Pumpkin Seeds 11 grams of protein per serving

    Sunflower Seeds 8 grams of protein per serving

    Hempseeds 11 grams of protein per serving

    Almond Butter 8 grams of protein per serving

    Peanut Butter 8 grams of protein per serving (many people are allergic to peanut butter and it can cause inflammation. When in doubt, stick with almond butter)

    Black Beans 8 grams of protein per serving

    Lentils 8 grams of protein per serving

    Garbanzo Beans 7 grams of protein per serving

    Navy Beans 8 grams of protein per serving

    Kidney Beans 7 grams of protein per serving

    Pinto Beans 7 grams of protein per serving.....


    Just concentrate upon your protein and calorie intake.Keep your calorie budget upto approx 2300 kcal.consume 160-170 gm of protein.


    u can include anyone of the above mentioned to achieve this.rest u eat whatever u want ..


    a sample diet plan :

    Meal 1 : 100 gm cottage cheese , 1 tbsp peanut butter , brown bread , soya beans
    Meal 2 : brown rice ( 1 cup cooked ), vegetable salad ( 1 plate ) , lentil soup ( 1 cup) , almonds ( 5-6)
    Meal 3 : sprouts ( 1 cup ) ,pasta (1 cup) , milk ( 500 ml)
    Meal 4 : Brown bread/rice/chapati (300-400 gm), lentils ( 1 cup),1 fruit, peanut butter ( 1 tbsp)

    u can add more if it fits into your daily calorie budget ..I would suggest you not to stop having whey , as it is nothing but just a food and will help you with your goals since you are veg too .

    Let me know if u have further queries .TC



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    Quote Originally Posted by Gudu Gudu Returns View Post
    Stud Bhai adults baate karte
    18+ hu gudu gudu bhai.... so it is fine

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    Nice thread.........

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    Quote Originally Posted by complete_man View Post
    Nice thread.........

    Thanks a ton bro

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