BODY TRANSFORMATION WITH LOW COST DIET AND WORKOUT PLAN :The guide |Certified Fitness Nutritionist|

In this video we talk about BODY TRANSFORMATION WITH LOW COST DIET AND WORKOUT PLAN :The guide. I am a certified fitness nutritionist. hope this video helps a lot of you.
Feel free to contact :
Gmail : [e-mail]
Instagram : / varky_
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SAMPLE WORKOUT PLAN:
DAY1
🟥 Incline db benchpress-3 sets-6 to 8 reps
🟥seated shoulder press machine-3 sets-8 to 12 reps
🟥pec fly-3 sets-10 to 12 reps
🟥side lateral raises-3 sets-10 to 12 reps
🟥high pulley crossover-3 sets-10 to 12 reps
🟥reverse pec fly-3 sets-12 to 15 reps
ABS
🟥rope crunch-3 sets-10 to 12 reps
🟥hanging leg raises-3 sets-10 to 12 reps
DAY 2
🟥latpull down-4sets-10 to 12reps
🟥seated row-4sets-10 to 15reps
🟥single arm row-2sets-8 to 12reps
🟥ez-barcurls-3sets-10 to 15reps
🟥concentration curls-3sets-10 to 15reps
🟥bayseian curls-3sets-10 to 20reps
FOREARM
🟥Db forearm curls-3sets-10 to 20reps
superset
🟥Db forearm extension-3sets-10 to 15reps
DAY3
🟥leg press-3sets-8 to 10 reps
🟥close grip bench press-3sets-6 to 8 reps
🟥leg extension-3sets-10 to 20 reps
🟥tricep pushdown-3sets-10 to 20 reps
🟥hamstring curls-3sets-10 to 15 reps
🟥benchdips-3sets-10 to 20 reps
🟥calfraises-4sets-15 to 25 reps
(You can do this split for 3 days, then take an off day and repeat)

[@gokulkumarpm]

Bro video nalla entertaining and enjoyable aayirunnu at the same time more informativeum (nice editing ) keep moving ❣️💥💥

[@varkycha]

Thank you so much bro❤

[@ahammadsafeervloges8850]

Bro cr7 ന്റെ skinny to fit നെ പറ്റി ഒരു vidieo ചെയ്യാമോ. കാരണം എനിക് ഒരു footballer ആകണം എന്നാണ് ആഗ്രഹം.cr7 ആണ് എന്റെ idol. മറ്റ് പല channels ഉം അതിനെ പറ്റി vidieo ചെയ്തട്ടുണ്ടെകിലും bro അതിനെ പറ്റി പഠിച്ചു ആ ഒരു tranformationനെ പറ്റി explain ചെയ്താൽ നന്നയിരിക്കും.

[@varkycha]

will try🙌

[@mr.x8052]

❤️

[@francescototti1010]

Yes man cr7 work ethic aan ishtam🙂

[@ViNUKRiSHNATEcHY]

❤

[@ronostudio3268]

Yes🥲💙

[@midhunrajkuzhingara]

Wonderful Breakdown Brother. Appreciate it👌.

[@D6VLOG]

Bro soya, chicken, cherupayar ഇത് chartil കൊടുത്ത ഗ്രാം എങ്ങനെ എടുക്കും... ഭക്ഷണം ഉണ്ടാകുന്നതിനു മുമ്പിലാണോ അളവ് നോക്കേണ്ടത്?

[@kiranrajr4968]

Nice presentation machane... Nalla improvement ond.. Video valare informative aanu.. 🙂👍

[@varkycha]

constantly wrking on improving bro. Happy that u guys are noticing it🖤

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Iyale oru 3 varsham munnai aane ee channel thudangerunenkl ningalude channel ippol 2m subscribers cross cheythene .. njan 3 varsham aayite orupade subscribers ulla Malayalam fitness channels watch cheyyune but u r such a brilliant and genuine fitness youtuber ...
Well done 👍 u deserve millions of subscribers and a role model for other Malayalam fitness youtubers and certified trainers ..😎😎
Bro ningal cheyyunna contents okkai atraiikum accurate aane .. PROUD OF U

[@World_around_me]

മുതലാളി ചങ്ക ചക ചക 😂💪💪

[@varkycha]

😂

[@roxzxzario]

​@@varkycha Bro but 100g CHERUPAYAR cook cheyth kazhnn 7g protein alle kittu?? 1:41

[@samlulu2012]

Enta mone..vere level presentation editing kandirikaan thonni💥👍

[@Akshay-gv3xr]

Verry helpful 💫
Vere level❤️‍🔥❤️‍🔥

[@AbdulZahir674]

Bro onnum pariyan illya kidilan💯♥️💥💥💥
Ith fake world 🌍 we all got an a real friend 🥺🌎💯

[@keralahome1173]

njan 42 aan weight
so 1.8 vech multiply cheyumbo 75.6 aan varunnath
so athra mathiyo enik bulkingn
it will be helpfull for me

[@malluvibetea]

Multiply enn vechaal gunanam aanoo broo

[@whitevlog4499]

Ur presentation style is very unique i was looking for a video like this

[@anandhubabu6406]

The best video so far

[@vishvajithjyothish1627]

Keep up the good work bro❤💪

[@ialvin9655]

Thank for content bro 💖

[@noyalbaby1032]

Chetta video adipoli njN orupad fitness video s kandittund UA-cam il but avidonum kittatha oru feel enik ivide kitty 💯❤️

[@lageshtalks4102]

Super presentation bro, thnk u

[@MrNadodi1996]

Soya chunks, parippu, cherupayar, motta, patoocha 1 glass milk.. protein oke pushpam

[@harikrishnanc9658]

Bro ഡെസ്ക്രിപ്ഷനിൽ ഇട്ട planinte ഒരു workout demonstration ചെയ്യാമോ?

[@karthikff6855]

Brotherinte avatharanam adipoliyaanu #ramanan😅

[@FITWITHNOUFAL]

Great brother 💪🏼

[@varkycha]

🖤

[@afnassachu8402]

Chettan poliii💥🔥🔥

[@mr.x8052]

Bro costochondritis and body building ne patti oru video cheyo.enik costochondritis indenn doubt indd

[@vishnukv6808]

Good presentation 🙌

[@felips6813]

Remanan polichu😁

[@user-zz2gt8gl1w]

A real instructor

[@jish566]

Powli❤️ presentation

[@varkycha]

🙌

[@malappurampets6254]

Body വെയിറ്റ് കൂട്ടാൻ Proten powder മതിയോ.

[@nibinhazam5170]

Bro poli aan keep going bro

[@varkycha]

bro🖤

[@മണവാളൻദുബായ്]

Bro സെലക്റ്റ് ചെയ് ഫുഡ്‌ workout ന് ശേഷമാണോ? അതോ മുന്നേ ആണോ കഴിക്കണ്ടെ??

[@mohammedsalman5688]

THANKSSS ❤️❤️❤️

[@pelapatoff7100]

Bro adipoli❤❤

[@danishmuhammed1292]

Ente ponn bro editing oru rakshayum illa 😂 pwoli item

[@brown_mallu]

Maahn finally oru video🎉

[@boomerang4871]

Good information bro...
Subscribed♥️

[@ajithvs9797]

Amazing video brother

[@ameenmuhammed-bi8rf]

Yendaaaaaaa moneeeee best video ever...... 😭❤️🤒

[@gamingkid0736]

Body shape illathaver ndo

[@XNK--C]

illel poi kuninjirikk .... oro vaanangal

[@Buddysz]

Bro weight gain cheyyan eth oats aanu use cheyyende
100g oats
100g penuit
250ml milk
2bananna
5 almonds
Flavour boost podi
Igane try cheythoode shake aakkitt
48kg } 60kg ethra days aakum

[@Aromal91]

Oru 10 month

[@sreedathsingle1008]

GD video well presentation. Great Bro👍

[@SuppShortss]

Thanks

[@sudhi5739]

Bro raw whey enthan

[@thomasshelby6771]

Good presentation 👍🏻

[@devu__uu]

Ettante gym evidayaa

[@aryap8238]

Ravile oatsum uchak chappathiyum kazhichal weight loss indavo...pls reply...😢😢

[@ArifAli-yt6pu]

Bro njn daily workout cheyyarund. Home workout aahn. Ente plan monday,Wednesday, friday. 20 sets of 5 veriety pushups, 10 pullups, 10 mints rope skipping.
Tuesday, Thursday, Saturday 10 mints skipping, 20 sets of 5 variety abs workout, 20 squarts, 20 walking lunges. Sunday rest
Ee plan nallathano pls rply

[@shaggy9824]

Pushup 20 sets ithiri over alle... Shoulder vedana varan chance ind

[@The_introvert_one]

New subscriber❤....ni mass aan...ninde video's kand njan diet plan cheyyunnu😌🫶🏻

[@GOPIKAoo7uc]

Presentation 🔥❤️

[@srkandhrithikjourney1727]

Bro njan oru actor avan agrahikkunna al an avark venda body building and food specials okke onn paranju tharumo

[@kmcjipsco488]

Lemon tea kudichal thadi povumenu parayanondu athepooa vera enthelumoka undo?

[@navaneeththayatt776]

You are great 👍🏻

[@christomundadan4]

plz give me best work out schedule per day … stating from chest then ..??

[@fala0077]

Awesome Presentation👌

[@ytshortsp1818]

Cheru payar raw aano cooked aano 100 gram

[@athulkrishna2337]

Bro viedio explanation adipoli aayind .. njanum cutting thudangan plan .. un

[@breathe63]

#simpleandpowerful😅✌🏾🤝

[@MF71510]

Thank s ❤‍🔥 bro

[@user-du2tc6lj7i]

Good motivation

[@sharunspeaks]

Chetta njan valare slim anne, honey weight gain anno weight loss anno use cheyua ennode kore pere paraju homey use cheytha meliyum enn anne reply therum enn pradikshiknu

[@jayakrishnanr5792]

Excellent explanation

[@aruns4580]

ബ്രോ, ബോഡിലെ ഫാറ്റ് എങ്ങനെയാണ് വെളിയിൽ പോകുന്നത്?

[@moviesonly2314]

Bro workout cheyathe thadi kuttan pattumo

[@ajmalmuhammad8425]

Wheat bread good alle for muscle building???

[@adyuthanilkumar.m2175]

Suggession on work out apps goods and bads does it help in transformation by doing exercises and not lifting weight

[@ajeshajesh9453]

ഷുഗർ ഉള്ളവർക്ക് കഴിക്കാൻ പറ്റുന്ന പ്രോട്ടീൻ ഫുഡ് ഏതൊക്കെയാണെന്നു പറഞ്ഞു തരാമോ

[@devikaar1530]

Good ptesentation. So video kanann nalla interesting ann

[@ajithunni5343]

30-35g protein protein chorum ,kariyil ninum kittuno

[@mohammedshibili9746]

Broye kanaan athra valiya muscle mass onnullallo.. so athil focus cheyyaan karanam enda..?

[@shebinnizar9811]

Bro enik weight und but bodyk vannam illa enthu chyannam bro plzzz reply

[@ErenYeager-te7mm]

Bro enikk 6 ft height und!Weight 80 il thazhe aan but ente face, belly and thigh area il nalla pole fat und. Njan gym il poyi thudangan pova!Nalla body onnum venamenn illa, ee fat kurakkan enthelum vazhi indo

[@navaneeth7025]

Same broo😢

[@iamcool8779]

Bro nte age 15 anu
Njn daily workout chyar ind weight vechalla diet plans um illa..
Appo result kurayunne kond njn kuduthal workout chyan thudagi...like crunches, bycycle crunches, angane palathum ... Workout chyunne vazhi nte height kudunathine abs workouts affect chyumo?...doubt anu reply tharummenn karuthunnu ...🙂😬

[@iamcool8779]

@SAFEER ! Aarede ayaalum mathi

[@ViNUKRiSHNATEcHY]

Poli bro 💯

[@RisvanI]

Think's brooo❤💥

[@gamehacker9763]

firstly njn exercise onnum cheythila only diet 3 months aavunu njn 2xl shirt edana aalu aarnu eppo L size aanu .edane...njn major aayi kazhikindarnath oats aanu..choru complete korachi sugar nirthi,pinne oil food edak lesham kazhika ennu allathe mothathil nirthi 🚶..ennik enni eth maintain cheyyenem

[@pablochocobar818]

Ramanan 😼🔥😂nice

[@HariKrishnan-jz6vr]

Bro gymil ചേരുമ്പോൾ 56kg ഉണ്ടായിരുന്നു 5month ayi ippo 54 kg ayi kattighum pakkum vannu but weight gain cheyunnilla.

[@Aromal91]

Food kuraykku bro chor oru neram mathram kazhichal mathi allathe jimmil poyenn karuthi karyamilla

[@praveenjoseph451]

Sorry...I was just curious....enthekonde fish 🐟 recommend cheyyunilla?

[@ashbelfelix4108]

Oru day ethra gram soya bean kazhkan patum?
Plz reply chetayi🙏🥲

[@Boredasf18]

Bro soya chunks nte bio availabiliity korav ale plant based protein ale athe pole tane parippu payar ithinoke bio availability korv ale ithinoke paisa klyno

[@ADHARVAR]

Thenkz bruh useful ❤

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Bro പരിപ്പ് എന്താണ് ഉദേശിച്ചത്

[@superman-ch6lh]

Bro low budget allatha pakka aiitu enngna correct food diet cheyanam ennu para budget nta karyam mattivekk e budget oru issue akatha 150 ₹- 200₹ ennu akka paratha tell a real story about a diet for muscle building athinta oru video chey please ..

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Cutting inu aanel calorie deficit vende. Ee diet vach calorie deficit nadakkuo

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Subscribed😚❤️

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രമണൻ 🤣🤣സൂപ്പർ

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👍🏻🔥

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Video quality going next level day by day👌👌....
A small constructive criticism-try to bring more attitude on ur face
And keep it up💥💥

[@varkycha]

Thanks a lot bro.
and keep providing these criticisms will keep on improving.

[@lijutvarghesefitness1927]

നല്ല ഇൻഫർമേഷൻ brooo

[@varkycha]

thank you bro

[@jafarvanimal2955]

I love you Varghese

[@santhack3393]

Brother protein powder good or Bad tell the ture Brothr

[@rambo5200]

Bro dumbell triceps workout cheyyo

[@varkycha]

soon

[@ajayghoshkunkn9]

Bro peanut nte tholi kazhikkunnathil enthenkilum prashnam undo ?

[@BLcKHCK-ct4wn]

Night duty ullavar egane food edukum ennathine patty oru video idumo?

[@varkycha]

sure

[@BLcKHCK-ct4wn]

@@varkycha thanks ❤❤❤

[@Fxdx3]

Soya bean or chunks ??

[@kokachiking1248]

Powlii saanam

[@ilovefootball142]

Bro, ee soyayil estrogen kooduthal alle??

[@jenyjoseph9621]

Chatta njan fitness field I'll ulath but my body is not developing i change my diet and all but no use and also I'm taking the whey no transfermations atall

[@amalanil402]

Bro leg fat ethra work out cheythittum bulk aakuvaan enth cheyyum

[@PulsarSuni-rj2bq]

enik 50kg wight ind 178mm height ond enik daily venda bhakshanam egana anenn onn parayuvo

[@MF71510]

Workout chey thal height - kurayumoo 🥺

[@AbdulRasheed-yw5jw]

Noooo