Diet Control and Fitness Tips

[Pakiyoungster]

Bhai jaan, aap pooray ghar kay anday nashtay may hi kha jatay hain?

lol its not that much bro , they just provide 30 grams of protein ....

 

[Joker]

@Joker....well not much exactly....normally fruits or one time meal....
Height is 5 feet 8....weight 72...waist 34...suggest me a good diet please

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you have to divide your meal into 5-6 meals in a day. arrange proper portions of proteins/carbs and good fats in your meal. do cardio, coz if your weight is 72 at height of 5'8" that means u got a tummy. my height is also 5'8" and my weight is 75 but my waist is 31".

dont think that eating less is the key to lose weight, its really the opposite, u wont lose that tummy fat if u eat less. u gotta eat healthy. go thru some of my starting posts and ull find all the info about nutrition..

5.9
83kg
34 or 35 ,( i wear jeans of 34)
work out 6 days a week, each muscle group each day.
no cardio at all.

diet:
morning 2 whole egg + 6 egg whites based jumbo omelot with paratha or slices,
lunch and dinner is mostly home made SALAN etc with rice.

after work out ,
one jug of banana milk shake made up of 1 dozen bananas, ( am addicted to it , cant give up )

first of all, u are overweight. why dont u do cardio? and 6 days a week workout isnt good, ur not at a pro level and are not taking any supps/anabolics. if your muscles dont get enough rest, they wont grow. thats the main thing, your muscles grow after your workout when u are at rest, thats why diet is the key.

secondly, i dont see sufficient protein in your diet except for those eggs, you are doing 6 days workout and ur not having protein in your diet, you will end up destroying your muscles. who told u btw to follow this plan ? there are some major flaws in this u gotta change your diet/workout COMPLETELY!

lastly, go easy on the bananas. 12 bananas a day, do u know how much fat/carbs are in one banana ? no wonder ur gaining weight so much. you will end up having a very bulky body without any muscles no matter how much workout u do..

lol its not that much bro , they just provide 30 grams of protein ....

considering the size of paki eggs, 6 eggs wont give u proteins more than 25. that too at max.

 

[Pakiyoungster]

you have to divide your meal into 5-6 meals in a day. arrange proper portions of proteins/carbs and good fats in your meal. do cardio, coz if your weight is 72 at height of 5'8" that means u got a tummy. my height is also 5'8" and my weight is 75 but my waist is 31".

dont think that eating less is the key to lose weight, its really the opposite, u wont lose that tummy fat if u eat less. u gotta eat healthy. go thru some of my starting posts and ull find all the info about nutrition..



first of all, u are overweight. why dont u do cardio? and 6 days a week workout isnt good, ur not at a pro level and are not taking any supps/anabolics. if your muscles dont get enough rest, they wont grow. thats the main thing, your muscles grow after your workout when u are at rest, thats why diet is the key.

secondly, i dont see sufficient protein in your diet except for those eggs, you are doing 6 days workout and ur not having protein in your diet, you will end up destroying your muscles. who told u btw to follow this plan ? there are some major flaws in this u gotta change your diet/workout COMPLETELY!

lastly, go easy on the bananas. 12 bananas a day, do u know how much fat/carbs are in one banana ? no wonder ur gaining weight so much. you will end up having a very bulky body without any muscles no matter how much workout u do..




considering the size of paki eggs, 6 eggs wont give u proteins more than 25. that too at max.

bro i couldnt design myself a high protein pakistani diet plan,
i would appreciate if u provide me guidelines on what should i eat ,

plz design me a proper diet plan ,
so that i can stick to it .....

bro i just thought that if i go to gym 6 days a week , i can lose fats rapidly

 

[Joker]

bro i couldnt design myself a high protein pakistani diet plan,
i would appreciate if u provide me guidelines on what should i eat ,

plz design me a proper diet plan ,
so that i can stick to it .....

bro i just thought that if i go to gym 6 days a week , i can lose fats rapidly

you can take proteins from desi diet, u dont have to switch to supplements if u dont want to. u can eat chicken, fish, low fat cottage cheese, eggs etc etc.

here is my diet plan, so u can take some tips from it.

meal # 1 : 4 egg whites, 2 full eggs scrambelled with 5 pieces of bread and half a glass of multivitamin juice, coffee sometime later.
meal # 2 : 2 peanut butter sandwich. this is usually before workout.
meal # 3 : protein shake , half a liter of milk with 2 bananas and a scoop of protein.
meal # 4 : chicken with some bread. coffee after that.
meal # 5 : this is usually before bed. half a liter of milk with 2 bananas and a scoop of protein powder.

once a week i do cheat meal. whatever i can eat.

i throw in some fruits from time to time. u see how much i eat ? my weight is 74Kgs with a 31" of waist.

 

[Pakiyoungster]

you can take proteins from desi diet, u dont have to switch to supplements if u dont want to. u can eat chicken, fish, low fat cottage cheese, eggs etc etc.

here is my diet plan, so u can take some tips from it.

meal # 1 : 4 egg whites, 2 full eggs scrambelled with 5 pieces of bread and half a glass of multivitamin juice, coffee sometime later.
meal # 2 : 2 peanut butter sandwich. this is usually before workout.
meal # 3 : protein shake , half a liter of milk with 2 bananas and a scoop of protein.
meal # 4 : chicken with some bread. coffee after that.
meal # 5 : this is usually before bed. half a liter of milk with 2 bananas and a scoop of protein powder.

once a week i do cheat meal. whatever i can eat.

i throw in some fruits from time to time. u see how much i eat ? my weight is 74Kgs with a 31" of waist.

74kgs with a 31 waiste? :rip: i have seen ur old pic,
MASHALLAH its the biggest transformation i ever seen.

how long it took u to reach that level?

bro can u tell me exactly how much grams of protein , ur diet plan is giving you?

 

[Joker]

74kgs with a 31 waiste? :rip: i have seen ur old pic,
MASHALLAH its the biggest transformation i ever seen.

how long it took u to reach that level?

bro can u tell me exactly how much grams of protein , ur diet plan is giving you?

took me like 2 years, my diet is giving me somewhere between 100-110gms of protein per day.

drink water, thats the key too. dont dehydrate yourself

 

[Pakiyoungster]

took me like 2 years, my diet is giving me somewhere between 100-110gms of protein per day.

drink water, thats the key too. dont dehydrate yourself

bro are u on bb forum?
i am extremely interested to see any of your posing pic at that transformed level
do u have visible abs ?

also bro i need to ask that,
the best i could manage is 120 to 130 grams of proteins per day,
being a student am on budget , cant afford to spend 7000rs to 10000rs only on my diet.( without supps)

is it safe enough to consume 130 grams of proteins?
i know that experts recommend 1 to 1.5 grams of proteins per pound , but thats completely out of budget,
to achieve that level of protein intake , it takes atleast 10 to 12000rs only on diet , which is totally out of pocket being a student.

right now , i just want my self to be ripped , dont have any intentions to increase muscle size ( for the time being)..
so 120 TO 130grams of proteins are enough to prevent from muscle catabolism ? if i go to gym 4 times a week and do cardio for 3 times a week?

ur input would be appreciated

 

[n0mi warRiOr]

Bro!!! This forum is really nice. But what about skinny guy. .
Help me out.
My weight is just 50 KG.
height: 5.9
So, suggest me wht should I do to gain weight. :|

 

[DevilsDAD]

tell me i am 14 my hieght is 5 "11" and my weight is 60 is it fine

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[Joker]

tell me i am 14 my hieght is 5 "11" and my weight is 60 is it fine

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depends on what u wanna be. your height will grow a bit more i guess seeing your age. but you must be thin as a stick.

bro are u on bb forum?
i am extremely interested to see any of your posing pic at that transformed level
do u have visible abs ?

also bro i need to ask that,
the best i could manage is 120 to 130 grams of proteins per day,
being a student am on budget , cant afford to spend 7000rs to 10000rs only on my diet.( without supps)

is it safe enough to consume 130 grams of proteins?
i know that experts recommend 1 to 1.5 grams of proteins per pound , but thats completely out of budget,
to achieve that level of protein intake , it takes atleast 10 to 12000rs only on diet , which is totally out of pocket being a student.

right now , i just want my self to be ripped , dont have any intentions to increase muscle size ( for the time being)..
so 120 TO 130grams of proteins are enough to prevent from muscle catabolism ? if i go to gym 4 times a week and do cardio for 3 times a week?

ur input would be appreciated

i am on bb forums, but dont go there anymore. dont have time.


will try to post a picture later. and yea i got visible abs.

again, its not like you can just eat 130gms of protein and expect to see muscles. if its not taken at proper times, u will just end up pissing it all up. proper diet plus proper workout is the key..

Bro!!! This forum is really nice. But what about skinny guy. .
Help me out.
My weight is just 50 KG.
height: 5.9
So, suggest me wht should I do to gain weight. :|

eat more, and not the junk food, take proper carbs/protein/good fats and workout. thats the key

 

[iTech]

Bro!!! This forum is really nice. But what about skinny guy. .
Help me out.
My weight is just 50 KG.
height: 5.9
So, suggest me wht should I do to gain weight. :|

You've an ectomorph body type which means you've a very fast metabolism. It's somehow good as you've the chance to bulk up lean mass and no fat burning issues.
I can help you with some tips;
- Rest for around 60 - 90 seconds between your sets. As an ectomorph body, you shouldn't have any issues in longer rest periods.
- Do not do cardio at all. If you're really interested, do a 5 - 10 minute high intensity cardio once a week.
- Start with 30 - 40 minutes workout programs. i.e for Shoulders only workout using 4 essential exercise, side lateral raises, upright rows, and two shoulder presses from behind the neck one using barbell and the other one using dumbells. Please, resist the urge to do more.
- Be in a calorie surplus. Eat small meals every two hours throughout the day with diet like egg whites, chicken, beef and specially fish.
- Do not workout on a completely empty stomach, eat some simple carbs 40 minutes pre-workout.
- Drink a lot of water.

I think if you'll follow the tips I've given you, you would not have any problem in gaining as I did the same and I personally have helped a few guys as well.

 

[Sameed]

Okay, so I need some diet advice. I'm 6"2 and I used to weigh 106KGs. Over the course of 3 months, by eating healthier and doing a lot of cardio and following the Insane Home Fat Loss program I've brought my weight down to 90 KGs. Now, I plan to start strength training while also losing fat to reach the optimum weight for my body which is 83 KGs. What should be my diet so that I lose weight while also getting enough protein. Protein supplements are not an option. My BEE is around 2600 Calories. I'm currently following Mike Chang's SixPackShortcuts program. I go to the gym regularly, six days a week. I'm currently on week two of the program. The workout plan: https://dl.dropboxusercontent.com/u/..._workouts2.pdf In addition to this I also walk 7-10KMs daily.

 

[SpEeDyZ]

So Ramadan is coming up, how are you guys going to adjust your diet.
I am fairly well built, around 5 9 and weigh 70 kg with about 11-12%bf. Now I have been trying to gain more muscle, but I am not sure if working out during a Roza would burn more fat or muscle. Also what kind of a diet should I take on since now instead of the normal 24 hours to eat and drink, I ll only get around 10 a day?

 

[hashmisaab]

so guyz how are you planning to continue workout in Ramzan ,I havnt figured out yet so gonna experiment a little in first week ... working out during the fast is a big challenge And not really healthy .. so any options ??

 

[AbbY]

I'm thinking about doing it post aftari instead of pre sehri. Nutritious (high protein content) but light aftari, followed by gym after like an hour and a half, and then a lil bit more prot.

I'll be having 1/2 shami kababs (made in Olive Oil) + 2 egg whites omelette + 2 brown bread slices. Seems good? [MENTION=8044]Joker[/MENTION]

 

[hashmisaab]

my gym would be so crowded after aftari unless .. I go right after aftari ,I think I will try what you said ..

 

[Joker]

So Ramadan is coming up, how are you guys going to adjust your diet.
I am fairly well built, around 5 9 and weigh 70 kg with about 11-12%bf. Now I have been trying to gain more muscle, but I am not sure if working out during a Roza would burn more fat or muscle. Also what kind of a diet should I take on since now instead of the normal 24 hours to eat and drink, I ll only get around 10 a day?

howd u calculate your bf% ?if ur 5'9" and 70kgs then ur skinny so obviously your bf% will be low but your muscles will be little as well. one word of advice, do not ever workout during roza, your metabolism is very very slow,your energy levels are down, it will do much harm than good. about the diet, u can try gulping down water as much as u can, also increase your protein/vitamins intake so that it wont affect when ur fasting.

its a very difficult thing to adjust the diet plan for ramazan, so i keep a low profile for this month and go back to the same schedule afterwards.

I'm thinking about doing it post aftari instead of pre sehri. Nutritious (high protein content) but light aftari, followed by gym after like an hour and a half, and then a lil bit more prot.

I'll be having 1/2 shami kababs (made in Olive Oil) + 2 egg whites omelette + 2 brown bread slices. Seems good? @Joker

the timing seems ok, but u gotta change that diet plan. fairly low content of proteins in your diet. also include some milk brah!

 

[SpEeDyZ]

howd u calculate your bf% ?if ur 5'9" and 70kgs then ur skinny so obviously your bf% will be low but your muscles will be little as well. one word of advice, do not ever workout during roza, your metabolism is very very slow,your energy levels are down, it will do much harm than good. about the diet, u can try gulping down water as much as u can, also increase your protein/vitamins intake so that it wont affect when ur fasting.

its a very difficult thing to adjust the diet plan for ramazan, so i keep a low profile for this month and go back to the same schedule afterwards.




the timing seems ok, but u gotta change that diet plan. fairly low content of proteins in your diet. also include some milk brah!

its a comparative guess, taking into account waist, neck, height weight, abs definition etc.

 

[Yasir]

What different levels of bodyfat look like:

Spoiler: show

 

[hammad800]

Dear God! 3-4% bodyfat looks absolutely horrible!! Judging by the pictures, I've 15% bodyfat (give or take 2%) and my target would be 10-12%.