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𝐌𝐚𝐧𝐝𝐞𝐞𝐩𝐬𝐢𝐧𝐡"🍂 - Author on ShareChat: Funny, Romantic, Videos, Shayari, Quotes
𝐌𝐚𝐧𝐝𝐞𝐞𝐩𝐬𝐢𝐧𝐡"🍂
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👊🏻focus #gym lover's
gym lover's - Muscle Shape Workout & Meal-wise Protein Plan Body Weight: 85 kg Goal: Muscle Shape (Priority) + Minor Fat Loss Day Occasional Gym Workout Type: Home Workout + Daily Protein Requirement Target: 1.4 g per kg bodyweight Total Daily Protein: ~120 g MEAL-WISE PROTEIN SPLIT (Gujarati Veg) Meal Time Food Items Approx Protein Post Morning Workout 250 ml Milk + 200 g Chana + 5 Almonds 30 9 Mid Morning Roasted Chanal Fruit + Handful Peanuts 10 g 3 Roti + Dal Sabji + Curd 30 g Lunch Evening (Pre-workout) 200 ml Milk + Bananal 10 g 34 Roti + Sabji + Paneer Dinner 35 g Dal Total ~120 g Saturday (Occasional Gym Option) Lat Pulldown Pull-ups 3x12 Seated Row Barbell Row 3x12 Biceps Curl 3x12 Dips Triceps Pushdown 3x12 Important Tips Drink 3-3.5 litres water daily Sleep minimum hours Maintain proper formin home workouts Increase reps slowly, avoid ego training Muscle Shape Workout & Meal-wise Protein Plan Body Weight: 85 kg Goal: Muscle Shape (Priority) + Minor Fat Loss Day Occasional Gym Workout Type: Home Workout + Daily Protein Requirement Target: 1.4 g per kg bodyweight Total Daily Protein: ~120 g MEAL-WISE PROTEIN SPLIT (Gujarati Veg) Meal Time Food Items Approx Protein Post Morning Workout 250 ml Milk + 200 g Chana + 5 Almonds 30 9 Mid Morning Roasted Chanal Fruit + Handful Peanuts 10 g 3 Roti + Dal Sabji + Curd 30 g Lunch Evening (Pre-workout) 200 ml Milk + Bananal 10 g 34 Roti + Sabji + Paneer Dinner 35 g Dal Total ~120 g Saturday (Occasional Gym Option) Lat Pulldown Pull-ups 3x12 Seated Row Barbell Row 3x12 Biceps Curl 3x12 Dips Triceps Pushdown 3x12 Important Tips Drink 3-3.5 litres water daily Sleep minimum hours Maintain proper formin home workouts Increase reps slowly, avoid ego training - ShareChat