Ap duble patle ho apki baody nhi ban rahi to ap pareshan na ho bas ap ko apni daily rutien badalni hogi
(1) apko achhi neend leni chahye apko raat 10 tak so jana chahye aur subah 5 baje uth jana chahye
(2) apko apni diet chenge karni hogi agar apka wazan 50 kg hai to apko 2100 colleries chahye 50 gram protein chahye
(3) apko apni diet 5 bhago me batni hogi pahli diet morning me workout se pahle 2 bred aur peanut butter ke saath leni hogi workout ke baad protien shek 2 diet apko protien shek ke 45 minute baad leni hogi jisme apko shudh khana khana hai
3 diet apko 1baje leni hogi ghar daal roti sabji khaye 4 diet bilkul bhi miss mat karna isme apko ande ya chikan add karna bahut zaroori hai
Ab a jate hai 5 diet pe . Koshish kare ki raat ka khana halka khaye kiyo ki apko khane ke baad whey protien lena bahut zaroori hai
Dosto meri ye informetion apko kaisi agar apko aur informetion chahye to mujhe wahtsapp pe msg kar sakte hai 8707484483
Apka bahut bahut shukriya ๐๐
