Transformation ke liye Diet ko aise plan karna hai | Ab tum khud bana loge apna Diet plan| FBI EP-3
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- Опубліковано 2 тра 2023
- Meal 1:
1 cup of low-fat paneer (cottage cheese)
2-3 multigrain bread slices or 1 cup of cooked oatmeal
1 medium-sized apple or 1 medium-sized banana
Meal 2:
1 cup of low-fat Greek yogurt or 1 cup of skimmed milk
1 small bowl of mixed fruits (kiwi, grapes, mango, etc.)
1 handful of mixed nuts (almonds, cashews, walnuts, etc.)
Meal 3:
2-3 whole wheat chapatis or 1.5 cups of cooked brown rice
1 cup of mixed vegetable curry (made with potato, tomato, carrot, cauliflower, etc.)
1 cup of dal (lentil soup) or 1 cup of chana (chickpeas) masala
1 small bowl of low-fat curd or raita
Meal 4:
1 cup of boiled soybeans or 1 cup of roasted chana (roasted chickpeas)
1-2 boiled sweet potatoes or 1 medium-sized avocado
1 small bowl of mixed salad (cucumber, tomato, carrot, beetroot, etc.)
Meal 5:
1 cup of low-fat Greek yogurt or 1 cup of skimmed milk
1 small bowl of mixed fruits (kiwi, grapes, mango, etc.)
1 handful of mixed nuts (almonds, cashews, walnuts, etc.)
This diet plan provides approximately 2500 calories and 150g of protein. Here's a nutrient breakdown of this plan:
Calories: 2495 kcal
Protein: 154g
Carbohydrates: 339g
Fat: 52g
Fiber: 48g
Sodium: 1795mg
Potassium: 4530mg
Calcium: 1446mg
Iron: 27mg
Magnesium: 659mg
Zinc: 16mg
Vitamin A: 9270 IU
Vitamin C: 345mg
Vitamin E: 24mg
Folate: 1022mcg
☝🏻 Correction: Protein ratio should be 30-35 % depending upon the goals
God bless you Mr ravi....I am following your diet plan from dubai....although I am from delhi😊
Tnxx bro my calorie 2200 and gain to 2400 kra
Tumhara number dijiye
Bhai Jai bandha har eik chootei sei chootei chez Kai baarei Mai batta ta hai Bhai best hai
Thanks for the information bro!
Thanks
Thank you Bhai .☺️
Bhai workout regular vdo toh dedo
❤thanks🙏🌹
1 no. Ravi Bhai....🔥🔥🔥💪👍
Bhai bohat mehanat kar rhe ho hamare liye thanx
रवी भाई तुम आगे बढो हम तुमारे साथ ✊💪
Waiting for your video love from Nepal ❤
Waiting for your video
Present sir❤❤❤
are bhai 3rd workout vid ka wait tha kl se vo kha h
Bhai video dalo aaj ki
Love you bro ❣️❣️
Bde bhai aaj biceps aur triceps ka routine follow kia tha aapka vala kya insane pump mila tha bhai 🔥🔥 thanks waiting for your next workout video ....
❤
❤️❤️
Jb bhai aapki ye series Puri ho jayengi to ek series with dumbbell home workout pe lana please ❤❤🙏🙏
Bhai ☝️🥇🥇
⭐️⭐️⭐️⭐️⭐️💪🏻
Hum ne dekha hi video aapka ravi Bhai
Bhai budget wali baat shi bola aapne
Bhai kal ke workout ki vdo nhi bnayi
Ravi Bhai . One of the best information video till now. I really appreciate your efforts bhai. Bhai ek aur information video regarding. Supplement jaise ke vitamin c 1000, magnesium, collagen builder etc. Kaisa use Karu aur kya benefits and side effects. Already mein calories deficit for weight loss but after 3 months i feel bones pain and joined pain hora tha and muscle gain nai hora tha . Please ek upper bhi ek good information video banato . Kyu ki ye information koun bhi nai bolte please bhai. Thank you for good information video. Appreciate again'
Sir ap diet ka pdf dala karao and all ek site banaka pdf dalao plz
Ravi Bhai . .. cheapest foods source ki vedio banao Jo food diet me include kr sakte hai regular basis pe
First view😍
1 chest
2 arms
3 off
bhai phle exercise to btadete
workout video dalo bro
Bhai workout ki video to daal do
Ultimate Dear
Bro hairfall ho rha he
Koyi solution bro
Biceps size measurement ke dikhao
Brother your diet plan
Bhai workout video kha gyi
Bhi home made panneer le sakte hai kya
Calorie dekne ke liye best aap btaiye
Bhai back workout 💪
Mein abhi workout nahi kar raha hun lekin transformation ke time karunga to mein maintaince calclulator mein kya select karu??
Meal 1 me 1 option Lena hai ya jitne aapne btaya sare lene hai
Next workout video
Bhaiya bulking ke liye kitne reps kare or set?
Bhai kabi sports khelnei Kai baarei Mai diet bei share karo. Athlete Kai baarei mai
M first
Abhi ki body measurements batao
Kal ka work out reh jayega
2550 calorie good.... baki fiber apne hisaab se adjust ker lena... matlba30 gm fiber bahut hai
First comment🎉🎉
Bhai video ?
Bhaiyo ko ye smjha nhi aata ki deit me konse food include kare har nutrients ke food batao Jo fast digestible bhi ho aur result bhi aaye
Workout video ?
Ravi bhai supplement nhi le sakte
Bro 60% calories protein se kaise leley.?
Recommended 1.5g per kg hai..
Banda 100kg ka ho toh 1.5×100=150g protein..
N 150×4 = 600cal thts around 30% of 2200 calories.. not 60%
For 60% we need to consume 300g protein which is nearly impossible.
🤷🏻
Yes bro, mistakenly said that in the video. It has to be around 30-35 %. What I meant to say is diet should be Protein rich and you must meet your Protein goals. ❤️🙌
bhaiya stomach and leg fat ko kam karne ke liye ek video bana do pls...???
Gandu aisa kuch nahi hota...spot reduction nahi hota overall body fat kam hota he...weight training achese karo
@@Suraj30095 thoda izzat se baat karle bhai??
spot reduction nahi hota bhai. Maintenance calories me se 300-500 calories kam kar do or exercise karo weight and resistance training ki. Overall body fat kam hoga agar desired results chahiye to. If you are a beginner then hire someone for your diet plan and training program.
In description you’ve written 01 cup of low fat cottage cheese- so my concern or request is- What’s 01 cup? Can you pls write the items in grams? Because whenever I read 01 or 02 cups I fail to understand what’s the exact quantity.
Thanks! 😊
Calorie varies from person to person
Sabse pahle
Mai 1st
Bade bhai sirf protien base hoto diet
Bhai chest ho gaya arms bhi ho gye kal aap video late daloge to work out kese hoga kal ka😒
Bhai mera age 27 and height 174cm and weight 79 hai and main Weight loss with muscle gain karna chahata hu.
BMR Calculate kiya to mera 1748 Cal/Day aaraha hai but I do the intense workout 6 times/Week. And in Website it show 3014 cal/Day.
Agar main cal deficit v karta hu 300 cal that means mera per day 2714 cal/Day aa raha hai to kya aap mujhe non veg ka diet plan main help kar sakte hai.
And main morning main gym jata hu.
Love From Odisha 😊❤❤
2650 ke aas paas hai is hisaab se tera maintenance calories bro....jo tu bol rha vo ye anrejo ke hisaab se hota ...alcohal consumption vgera aam hota toh us perspective se dete calories ka scene kayi websites...
Brother app ka name batao brother
LAbhi ki body measurements batao
Fisrt
Tumhara number dijiye
Bhai apka Instagram id kis naam se hai
Biceps size measurement ke dikhao
Abhi ki body measurements batao
Biceps size measurement ke dikhao
Biceps size measurement ke dikhao
Biceps size measurement ke dikhao
Abhi ki body measurements batao
Abhi ki body measurements batao
Biceps size measurement ke dikhao