🙏🏻🙏🏻🫡🫡
Support karte ho to bhai Follow karlo and youtube ko bhi subscribe karo.
Instagram Profile link:- shredded__daddy
https://www.instagram.com/shredded__daddy?igsh=NHVzdnp1eDRiMzRw&utm_source=
qr
Subscribe karo Youtube channel:- https://www.youtube.com/@GouravChaudharyFitness
Chest fat ke liye special workout chahiye? Ye raha link :-
https://www.instagram.com/reel/C5yDz48PmJ_/?igsh=NWZma2NjZG40bTli
Shoulders workout ke liye is link par jao:-
https://www.instagram.com/reel/C6EBNIVvRtg/?igsh=MXZqb2Jxc3ZnODE3cg==
🙏🏻🙏🏻🙏🏻
#### Bhaiyo bahut mehnat lagi h isme. Video ko Please share karo. Phela do bhayaanak.
Gym workout :- For belly fat, side fat and abs
● Monday-
○ Decline crunches X 3 sets…15-25 reps
○ Cable crunches X 3 sets…15-25 reps
● Tuesday-
○ Bench leg raises X 3 sets…15-25 reps
○ Hanging leg/knee raises X 3 sets..15-25 reps
● Wednesday-
○ Side cable crunches X 3 sets…25-30 reps each side
○ Twister X 3 sets….1-2 minutes
● Thursday-
○ Decline crunches X 3 sets…15-25 reps
○ Cable crunches X 3 sets…15-25 reps
● Friday-
○ Bench leg raises X 3 sets…15-25 reps
○ Hanging leg/knee raises X 3 sets..15-25 reps
● Saturday-
○ Side cable crunches X 3 sets…25-30 reps each side
○ Twister X 3 sets….1-2 minutes
Home wokrout :- Notes
● There will be 2 circuits.
● You can easily do these at home.
● Each circuit is 10 minutes only.
● Do each exercise for 45 seconds .
● 15 seconds is rest time.
● Perform both circuits Daily once at least.
● If you can do twice than better.
Ghar par workout abs ke liye:-
● 10-10 minutes ke 2 circuit h.
● Jisme 45 seconds ki kasrat or 15 seconds ka aaram.
● Din m ek baar jaroor kare.
Circuit 1- Lying exercises:- Video dekhlo workout help ke liye:-
https://youtu.be/wRuYaHiWaGE?si=ysaf4qqAik4qcvv4
1. Half crunches:- 45 seconds) than 15 seconds rest
2. Ankle touch:- 45 seconds) than 15 seconds rest
3. Air cycling:- 45 seconds) than 15 seconds rest
4. Side touches:- 45 seconds) than 15 seconds rest
5. Toe touch crunches:- 45 seconds) than 15 seconds rest
6. Knee to elbow:- 45 seconds) than 15 seconds rest
7. Air kicks:- 45 seconds) than 15 seconds rest
8. Table/chair crunches:- 45 seconds) than 15 seconds rest
9. Side crunches:- 45 seconds) than 15 seconds rest
10. Plank:- 45 seconds) than 15 seconds rest
Circuit 2- Standing exercise:- Video dekho help ke liye:-
https://youtu.be/iT6Yh2i5u5w?si=i4RgWcK_BbUtbsFX
1. Jumping:- ( 45 seconds) than 15 seconds rest
2. Jumping Jacks:- ( 45 seconds) than 15 seconds rest
3. Knee to elbow:- ( 45 seconds) than 15 seconds rest
4. Knee to elbow sideways:- ( 45 seconds) than 15 seconds rest
5. High knee running:- ( 45 seconds) than 15 seconds rest
6. Jumping lunges:- ( 45 seconds) than 15 seconds rest
7. Toes to palm:- ( 45 seconds) than 15 seconds rest
8. Side knee and elbow crunches:- ( 45 seconds) than 15 seconds rest
9. Running ar place:- ( 45 seconds) than 15 seconds rest
🫡🫡
10. Jumping squats:- ( 45 seconds) than 15 seconds rest
1 circuit finish. You can 2 circuits as per your stamina.
$$$ Fat loss diet plan:-
● Ye diet focused h aapke fat ko burn karne par.
● Focused h aapko achche abs or flat belly dene par.
● Every meal is high in protein and low in calories.
● Veg and non veg dono options h.
● Every week aapko results dikhenge.
● 30 days lagaat kar liya, to aapka belly ek dum change ho jayega.
🫡🫡
● Jitna bada belly itna time lagega.
● Aap lage raho
● Supplements ke baare m bhi details di h
Calories kitni leni h??
● 1700 se 1800
● 50-100 calories up and down chalega
● Vey restricted calories
Protein kitna lena h?
● 1.5 X ( 1.5 guna) kam se kam and 2 X ( 2 guna ) jyada se jyada protein
Example: 80 kg is your weight :- to aap minimum 120 gm or maximum 160gm protein le.
● Protein ka matlab powder nh h, khane m bhi protein hota h us par dhayan do.
*Immediately after waking up:- 1 liter of water.
+ 1 lemon ya phir vitamin C tablet 1000mg.
$$$$ Breakfast
Option 1) **150 gm chicken + 100 gm boiled rice + walnuts 20 gm + mix veg + cooking oil 5ml
● P- 42
● C- 40
● F- 19
● Total cal- 497
Option 2) **Egg whites 200 gm+ whole egg + 100 white rice boiled +mix veg + 5ml ghee (
omelette bana lo ha boiled eggs
● P- 39
● C- 39
● F- 15
● Total cal- 464
Option 3) Soya chunks 60 gm + peanuts 20 gm + white rice raw 30 + add sabzi ( Pulao sa
bana lo)
● P- 48
● C- 53
● F- 7
● Total cal- 460
Option 4) Oats 50 gm + 1 scoop whey + Berries + mix Nuts + 200 gm curd ( try overnight oats
recipe)
● P- 44
● C- 43
● F- 21
● Total cal- 542
***LUNCH
Option 1) **Tofu 300gm + ghee + Salaad
● P-34
● C-25
● F- 10
● Total cal- 410
Option 2) **Paneer 80 gm +½ scoop whey+ mix veg
● P- 30
● C- 10
● F- 31
● Total cal- 460
Option3) Besan chilla:- Besan 50 gm + 30 gm paneer + 2gm ghee + veggies + ½ scoop whey
● P- 32
● C- 45
● F- 18
● Total calories - 455
Option 4) Egg whites 250 gm+ 1 whole egg + 5 ml ghee + broccoli ( omelette bana lo ha
boiled eggs
● P- 36
● C- 7
● F- 10
● Total cal- 274
Option 5) *150 gm chicken + walnuts 20 gm + 200 gm cucumber + cooking oil 5ml
● P- 37
● C- 10
● F- 19
● Total cal- 351
Pre wokrout meal
Option 1) Sattu 50 gm + 1/2 scoop whey + peanuts 50gm ( sattu gholo paani m or peanuts ke
sath enjoy karo
● P- 23
● C-33
● F- 3
● Total cal- 252
Option 2) *Oats 30 gm + 1 scoop whey + 200 gm curd ( try overnight oats recipe)
● P- 33
● C- 25
● F- 7
● Total cal- 300
Option 3) 20gm protein bar + ½ whey scoop
● P- 32
● C- 23
● F- 7
● Total cal- 287
Option 4) 1 scoop whey + 100 gm + 200 gm curd ( protein shake)
● P- 35
● C- 27
● F- 8
● Total cal- 331
**After workout/ dinner… nothing after this meal
Option 1) Chhole 50 gm + Moong daal 50 gm + walnuts 20gm ( Salad bana lo boil karke)
Add ghar ki normal salad
● P- 42
● C- 60
● F- 36
● Total cal- 670
Option 2) *Besan chilla:- Besan 50 gm + 100 gm paneer + 2gm ghee + veggies + ½ scoop
whey
● P- 45
● C- 35
● F- 37
● Total calories - 640
Option 3) Paneer 100 gm + mix veg + whey 1/2
● P- 36
● C- 10
● F- 29
● Total cal- 630
Option 4) 250 gm chicken breast + cooking oil 5ml + 200-300 gm cucumber or mix veg salad
● P- 60
● C- 10
● F- 10
● Tota cal- 340
●
Option 5) Chicken legs 300gm + cucumber 200 gm or mix veg
● P- 58
● C- 10
● F- 30
● Total cal- 539
Option 6) :- fish 250gm + mix veg + cooking oil 5ml
● P- 53
● C- 9
● F- 9
● Total cal- 334
🫡
***##Notes :-
● Bhai body aise hi banti h. Same cheeze roj- roj khao. Diet follow karo
● No snacking allow.
● Ek chips bhi nh
● Ganne ka rass bhi nh
● Healthy h thoda le lu wo bhi nh.
● Ab jaha whey ka use h:- Alternate option only 1, Egg whites.
● ½ scoop whey = 110 gm egg whites
● 1 scoop whey = 220 egg whites
● Kabhi protein goal hit na kar pao to whey peelo
● Bhai veg ho to whey is crucial , otherwise egg whites are your best Friends
.
***Pre- workout drink ideas - Choose karlo
1. Pre-workout supplement- 1 serving ( 10 minutes pahle)
2. Caffeine ki tablet 200mg ( 20 minutes pahle)
3. Coffee 5gm ( before 30 minutes)
4. Green tea 2 cups ( 2 spoon Honey add karo) ( before 30 minutes )
5. Black tea ( 30 minutes)
6. Nimbu paani ( with honey) ( 10 minutes pahle)
***Workout ke bich m drink - choose 1 ( sirf ek option lena h)
1. EAA supplement
2. Sport’s electrolytes drink
3. Energy drink
Important supplements for bodybuilding:- Mujhe support karna h to GNC ke supplements
🥳
khareedo or mera code use karo. Code:- GOURAV0005
Tumhe bhi 5% off milega and mujhe bhi kuch milega.
**Multivitamin tablet- Daily 1 with breakfast
1. Advance Multivitamin ( best for you)
2. Normal multivitamin
**Joint support:- For healthy joints. Highly recommended for those who have issues with joints.
● Just 1 serving daily with breakfast
● Buy best in world joint support ( not necessary for you but consider kar sakte h
agar joint m issue h?)
**Fish oil- good fat to help with Heart health and inflammation in the body. Recovery m helpful
h, good for the brain.
● 2 tabs with dinner
● Best fish oils to buy
**Liver Support supplement:- Daily 1 tab with breakfast and 1 tab with Dinner. Helps to
support the liver in bulking .
● Buy best liver support
***Whey protein:- (Help to complete protein) ( your wish) but iso is not needed, lena h to le lo)
● 1kg whey protein
● 2kg whey with free multivitamin
● Pure ISO whey with free creatine
● Budget whey
**Glutamine - 5gm daily in morning. Digestion m bahut help karta h.
● Buy here,Best in class Glutamine
**Essential Amino acids ( EAA) - Between workout. ( thik h, half scoop le sakte h with
electrolytes)
● Helps muscle recovery.
● Hydration help.
● Buy EAA here
***Pre Workout supplement- 1 serving before workouts
● Begginer pre workout
● Advanced level pre-workout
**Natural test booster-
● Increase natural testosterone
● Improved sex life
● 2 tabs before sleep
● Best in class Natural test booster
● Highly recommended please go for it
Fat burner- Daily 1 before morning/evening walk/jogging
● Important nh but start m push karegi fat loss.
● Best fat burner
**L-carnitine - Daily 1500mg ½ serving before morning/evening walk/jogging
● Fat burner nh le rahe to ye option lo , really helps.
● 3000mg l carnitine
*** Garnecia- Daily 500 mg before evening/morning walk/jogging
● Fat burner nh use kar rahe to mix this with L-carnitine
● Garcinia buy here
Best Vitamin D3- https://amzn.to/4dhG7hD
● Daily 1 5000iu
Vitamin b12 complex-
● Himalayan- https://amzn.to/44eycOh
● Tata 1mg- https://amzn.to/3JBa12P
● Daily 1 before workout
Calcium- In life- https://amzn.to/3wihkJG
● Daily 1 500mg
Vitamin k2- Himalayan: https://amzn.to/3UBGPz2
● Daily 1 with vitamin d and calcium
