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#### Bhaiyo bahut mehnat lagi h isme. Video ko Please share karo. Phela do bhayaanak.
Bulking/lean bulking Diet plan:-
● Veg and non veg dono options h meal m.
● Sab achche se padhe, bahut detailed information milegi.
● Kabhi diet plan ki jaroorat nh padegi, ek baar ye follow kar liya to.
● 2-3 baar padho achche se, sab samajh aayega.
Kitni calories khani h??….. Meals m likhi hui h bas calculate karni h.
● 2500 calories se start karo.
● 2 weeks m weight gain nh ho to aapko 200gm boiled rice ya phir 5 breads or badhane
h)
● 1 mahine m 2-3 kg badhna bahut achcha h.
● 5-6 months m, achcha 12-15 kg gain hoga.
● Jaldi baazi nh karo, slow or achcha gain karo.
Protein kitna lena h?
● Bodyweight ko Kg m lo.. Minimum 2X and Max 3X
Example: 50 kg weight h:-
● 2 X ( 2 guna) kam se kam 100gm protein
● 3 X ( 3 guna) jayada se jayada 150gm bahut h
● 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
****$$$ Important meal- Protein Smoothie /Shake ( Best for Breakfast, Pre-workout and after
workout)
● P- 55
● C- 70
● F- 34
● Total cal- 820
Video dekho:- Mass gaining shake
● Banana- 150 gm
● Curd or Milk 400 ml
● Soaked dates 25 gm
● Cashew 20 gm
● Peanut butter 20 gm
● 1 scoop whey protein ( agar nh h to tension nh, meal se pura karo
Note:- Jaldi -jaldi nh peena. Aaram se 30 minutes m pio.
● Fruit options :- Papaya 200gm, Apple 100gm, mango 150gm, chiku 150 gm.
● Cashew nh h to badam le lo. Wo bhi nh h to peanut butter double kardo.
$$$$ Meal Ideas :- choose karo apne hissab se ( koi option uthalo)
**150 gm chicken + 200 gm boiled rice + walnuts 20 gm + 100 gm cucumber
● P- 42
● C- 62
● F- 24
● Total cal- 630
**200 gm white fish + 200 gm boiled rice + 10ml ghee + salad
● P- 41
● C-56
● F- 12
● Total cal- 500
**Egg whites 200 gm+ 2 whole egg + 200 white rice + 10ml ghee ( omelette bana lo ha
boiled eggs )
● P- 40
● C- 60
● F- 15
● Total cal- 580
**Soya chunks 60 gm + peanuts 20 gm + white rice raw 60gm + add sabzi ( Pulao sa bana
lo)
● P- 40
● C- 71
● F- 21
● Total cal- 620
**Tofu 300gm + white rice 100 gm + Peanuts 30gm
● P- 45
● C- 54
● F- 25
● Total cal- 690
**Paneer 160 gm + 200 white rice + 100 gm cucumber
● P- 40
● C- 60
● F- 46
● Total Cal- 840
**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
**Sattu 120 gm + peanuts 50gm ( sattu gholo paani m or peanuts ke sath enjoy karo)
● P- 41
● C - 85
● F - 32
● Total cal- 740
**Besan chilla:- Besan 100 gm + 100 gm paneer + 2gm ghee + onion 1
● P- 44
● C- 70
● F- 37
● Total calories - 770
***##Notes Meal Idea:-
● Every combo is well balanced or 40gm protein milega meal m.
● 2-3 meal upper diye huye idea m se uthalo.
● Rice ki jagah 3 white breads le sakte h.
● Walnuts ki jagah peanuts, almonds le sakte
● Rice , aalu, breads, sweet potatoes , oats. Ye sabhi achche carbs h body banane ke liye.
● Almonds, walnuts, peanuts, cashew, desi ghee, mustard oil, coconut oil. Ye sab fat ke
🫡
achche option h.
● Bhai body aise hi banti h. Same cheeze rok roj khao. Diet follow karo
**( Before bed meal) Important Bulking ( choose 1)
1. 500 ml milk + Dates 50 gm + 1 spoon peanut butter ( jisko speed se bulk ya gain karna
h)
● P-23
● C- 67
● F- 18
● Total - 523
2. 200 ml milk + Whey protein 1 scoop ( lean bulk wale ye option lo)
● P-38
● C- 18
● F- 19
● Total cal- 405
Notes for Before bed meal:-
● Dates ki jagah 3 banana le sakte h.
● Peanut butter ki jagah almond butter ya ghee le sakte h.
● Natural test booster ki 2 tabs.
● Sone se 1 hour pahle lena h.
***Pre- workout meal and drink ideas - Choose karlo
1. Pre-workout supplement- 1 serving ( 10 minutes pahle)
2. Caffeine ki tablet 200mg with 1 banana ( 20 minutes pahle)
3. Dahi 200 gm + Aalu 100 gm + sugar ( boora) ( 45 minutes before workout )
4. Coffee 5gm ( sugar daal sakte h) ( before 30 minutes)
5. Green tea 2 cups ( 2 spoon Honey add karo) ( before 30 minutes )
6. Black tea ( sugar daal sakte h) ( 30 minutes)
7. Nimbu paani ( extra sweet) ( 10 minutes pahle)
8. Watermelon 300 gm ( 20 minutes pahle)
***Workout ke bich m drink - choose 1 ( sirf ek option lena h)
1. EAA supplement
2. Bcaa supplement
3. Maltodextrin ( 30gm) ( carbs powder)
4. Nimbu paani
5. Sport’s electrolytes drink
6. Energy drink
Final Notes:-
● Total 4 meals to lene hi h. 5th and 6th le sakte h agar bhook lag rahi h to.
● Shake to lena hi hai pakka 1 baar. 2 baar bhi le sakte h.
● Before bed meal bhi fix h, sone se pahle.
● Meal ideas m se select karo or 2-3 meals.
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
2. Normal multivitamin
**Collagen protein:- Best for healthy skin, nails, hair and aging effect. Women can also take
this for better health.
● Take 1 serving before sleeping
● Buy best collagen here
**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
**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
**Bone support:- Helps with bone health. Take 1 tab with breakfast daily.
● Best bone support supplement
**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)
● 1kg whey protein
● 2kg whey with free multivitamin
● Pure ISO whey with free creatine
● Budget whey
**Mass gainer:- Fast gaining help.
● 1 scoop In morning
● 1 scoop before workout
● 1 scoop after workout
● Yahi 3 best timing h lene ki..
● 2 scoop se jyada mat lena.
● Agar shaam ko gym jaate ho to gym ke baad mat lena.
***Creatine - Help with strength gain.
● Apne body weight ko 10 se divide karo.
● Example:- 60 kh k ho to, 6gm. 80kg k ho ti 8 gm lena h
● Workout ke baad lena h
● Nimbu paani ya juice, ya shake m daal lo
● Buy, Best creatine with free shaker
**Glutamine - 5gm daily in morning. Digestion m bahut help karta h.
● Buy here,Best in class Glutamine
**Essential Amino acids ( EAA) - Between workout.
● Helps muscle recovery.
● Hydration help.
● Buy EAA here
**Branched chain of amino acids ( BCAA) :- Between workout
● Muscle recovery help
● Buy best BCAA here
**Pre Workout supplement- 1 serving before workouts
● Begginer pre workout
● Advanced level pre-workout
***Supplement for pump- Before workout for Pump and viens. ( unke liye jinhe pre-workout nh
lena)
● Buy for Pump and veins
**Natural test booster-
● Increase natural testosterone
● Improved sex life
● 2 tabs before sleep
● Best in class Natural test booster
Other supplements to choose.
● List of other supplements
Enjoy :- ( Thoda inka dhyan rakho)
● 0 calories soft drink le sakte ho.
● Jam or flavored spreads are allowed.
● Avoid Deep fried food, but you can still have some.
● Weight everything on the scale first.
● Supplements are not necessary But play a great part in natural growth.
● Supplements ke pichhe mat bhago. Diet par dhayan do.
👍👍Words from Your trainer:- We wish you to achieve your goal with this training.
I do believe I have covered all the points. Changes would be made as per progress.
