Full Day Diet for CLEAN MUSCLE GAIN program by Guru Mann
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- Опубліковано 9 лис 2020
- FULL DAY NUTRITION PLAN - 12 Week lean muscle building program by Guru Mann
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♦️Download Workout PDF:
www.gurumann.com/CLEAN_MUSCLE_...
♦️Nutrition PDF:
www.gurumann.com/CLEAN_MUSCLE_...
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♦️INSTAGRAM: / gurumann
♦️FACEBOOK: / gurumannfitness
♦️WEBSITE: www.gurumann.com
♦️2nd UA-cam CHANNEL: / thebodyworkouts
♦️3rd UA-cam CHANNEL: / gmnutritionusa - Спорт
These man is god for us u r an true inspiration bro legend for teenagers bodybuilding keep motivating us keep supporting us thanks a lot no words for u❤️ love u bhai
I cannot believe this information is free on internet, you are doing great work to support others. 👍👍
really it was so helpful video i have ever seen in youtube.. it will help me to reach to my goal .. thank you guru mann sir really you r guru👌 respect from🇧🇩
Love and respect from Sialkot Punjab Pakistan.. ❤
Such a great person. no attitude
Thank you so much for your clear explanation. Now I understand the Maths behind all these numbers and it is so easy to follow to reach appropriate weight!! Keep up the fantastic work bro!!
That Punjabi counting 🤣
Chak de fatte
Oo yar khayi jaaoa sari dyaari kush na kush 🤣🤣
I just came back to video for commenting.The amount of work put for making the plan is clearly visible yet it's free thanks bro.
15 eggs + grilled chicken parents would kill me 🙄😭
Hahaha....
पिताजी told me
Han bhai aram se😀😁
@@farazahmad4002 😂😂
Instead of Whey protein, which costs around 80 - 100 rupees / scoop (which has 25 g of whey protein isolate), except for post meal workout, it's best to consume eggs, which are far cheap with complete profile of amino acids. If you buy eggs of 6 in a crate, the best quality of that is 9 rs per egg. Each egg white contains 3 - 4 gm of best protein. So, 6 egg whites are 54 rupees, whereas 1 scoop whey protein is 80 - 100 rupees, with same amount of protein.
If you are able to buy eggs in crates, eggs will cost you around 6 rupees per egg, whereas I take as 9 rupees, so for 10 eggs a day it's 60 rupees,
10 eggs (crate) = 60 rupees = 3 * 10 = 30 gms of best egg protein with complete amino acids profile.
1 scoop whey protein isolate = 90 rupees (approx.) = 24 gms of whey protein.
The reason why we need whey protein isolate, right after workout is because of quick action to repair tore down muscles, for faster and better results.
Eggs are your best friend, I don't consider egg whites as non-veg as well, all that smelly part and the fat of the egg remains in it's yolk, which I never eat.
Like it's mentioned in the video, for body building high protein is required, which diet rarely fulfils.
200 gms of protein = 50 eggs equiv.
you should be getting your proteins from pulses like daal, oats, dahi, chicken, eggs, etc etc, if it's insufficient to reach the max. requited quantity, then supplements.
You cannot skip your proteins from food, then eat 10 scoop of whey protein a day, unless you are willing to spend 1000 - 1500 per day for your protein per day.
Lastly, I don't take 200 gms of protein from food only, simply not possible.
I manage to take 100 gms per day through food i.e. 20 egg whites (around 70 gms) rest 30 gms from oats, dal, etc etc.
I can afford whey protein and casein supplements, so I take my protein in every meal like this:
whey isolate (for morning kickstart - fast digesting) 1 scoop in breakfast, along with 5 egg whites (slow digesting). so 25 gm + 5*4 + other food = 50 gm
casein (slow digesting) 1 scoop in lunch, along with 5 egg whites. so 25 gm + 5*4 + other food = 50 gm
whey isolate (for faster muscle repair) 1 scoop in postworkout, along with 5 egg whites (slow digesting). so 25 gm + 5*4 + other food = 50 gm
casein (night muscle repairing) 1 scoop 30 mins before sleep, and 5 egg whites in the dinner. so 25 gm + 5*4 + other food = 50 gm
In now way, I ask you to spend your/your parent's hard earned money to buy whey protein, remember it cost me around 10K per month, but then I can easily afford it. You can also build great muscles, simply with diet. Yes if protein quantity per day is 100 gms or 150 gms, only through eggs you can still build. Your body is used to get hardly 30 gms of protein with good diet only, so imagine what wonders it would do, if it gets another 70 80 gms. The results would be good. Please don't break your parent's wallet, it's not worth it.
6:12 u can hear pure punjabi "840 560"
Bai 👌👌
Thandak pahgai
aho
Yes
Paji Punjabi lagda a😁😁
I always considered myself a hard gainer, but the reality was I had always had a lousy diet. As soon as I started following the Agoge diet, I started gaining muscle fast!
Pahle kya lete the bhai or abhi kya le rhe ho?
Literally???
Thank-you sir for this informative video , this is the best video of yours i have ever seen, those students who can't afford any trainer this video will help them to grow, thanks a lot.
ਅੱਠ ਸੌ ਚਾਲੀ ਪੰਜ ਸੌ ਸੱਠ, proud to be Punjabi
Thank you so much, sir. Love from India ❤️
A man with zero haters ❤️❤️
Then dislikers are blind
Watch '20kgdown'... A true hater...
@@rohanchoudhury520 😂😂😂
No! A man with billion Lovers.
Maybe, maybe not.
One of the honest person on UA-cam, seriously
‘The last three or four reps is what makes the muscle grow. This area of pain divides a champion from someone who is not a champion.’ - Arnold Schwarzenegger, seven-time Mr. Olympia
@Vibhor Vats not all can make body with steroids, it includes genetics and hard work also arnold didn't abuse steroids like these modern bodybuilders does.
@@darkside-fq6ul agreed
@Vibhor Vats ayo let's say he just abused the shit out of roids but if he was then surely he would've looked like modern-day "pregnant monsters"
to get that kind of physique you ain't gonna abuse roids but the fact you say is true may have used but that's not needed
not only for arnold most old day bodybuilders were not abusing roids fam
bhai motivation channel ho to comments me bhi motivation doge kya : )
you always be a guru for us❤️❤️❤️
Amazing work sir !! You really do alot of hard work for your subscribers too ❤️ love you so much sir ! ❤️ Keep shining like this always ! Waheguru tohnu aur twadi family nu hamesha sukhi rakhe 🔥❤️
*hy bro ...watch my transformation*
Thank you sir. Such a good information conveyed and the pdfs are an amazing help!
Best video I've seen so far on internet
Thanks a lot 🙏
smart way of editing for making short videos and info is like always 🔥
Few questions
1. Do we need to consume same amount of calories on rest days?
2. Will the TDEE be same for people with sedentary work and active work?
3. You recommended to add black eyes beans and kidney beans apart from chole and chana, won’t the high eatrogen levels in beans affect the hormone balance?
4. If I add ZMA to the stack then can I take it along with the last meal?
Thank you maan Saab
Keep inspiring and educating us
Amount of effort you put to motivate us is outstanding. Keep up the good work Sir. God bless you.
*hy bro ...watch my transformation*
@@nitishmadeshia5475 awesome deadlift 170 kg @ bodyweight 78 kg.
@@jameswest7585 thnks bro for watching...❤️
Now I am writing this comment.
As from now I am going to start the fitness journey with guru mann sir.
I love that tone ..kelle chalenge Sir.😀😀❤️..thanks paji for sharing these insights.
Nobody's like u Instructor on you tube❤️
You Are Gr8 paji..🙏
One of the best health and fitness guru❤️👌
Love this episode ❤❤❤
Really really helpful, and thank you for making it crystal clear Sir 🙏🏻
one of best guy ever you can see on youtube. Keep it up BHAIJAN
Thank you Guru Mann Paji for a lovely and excellent amazing great tips thanks a lot thanks once again God Bless Waheguru Ji Mehr Karn 🙏🙏🙏🙏🙏🙏🙏🙏❤😍💓🤗😇☺😍❤🙌👏🙂😊👍👌🙏💪🔥
Please upload fat loss macros like that. Love you brother ❤️💕🙏💝
Incase of morning gym what will need to be taken as preworkout after having Carnitine in empty stomach.
Love you sir and your family. Always support you 👍🇮🇳
India is blessed with Shri Gurumaan
Yesterday i had done arms the pump was insane thanku sir
Sir, you are just ,,,,,,,,,no word for you.
How one can do this much hardwork for free ,,,,, yes free..?
Almost everyone is charging 3000 to 4000 fir this and you fir free.
Salute to you sir..... We all love your dedication toward us.🙏🙏🙏🙏🙏🙏🙏
A good experienced nutritionist will charge 2000-5000 rupees for the same information in india and you are doing this for free,salute🙏
Thanks a lot for helping us sir
May God bless you.....
For meals jump to @7:33
( only if u know about BMR )
Thank you Parth! Btw pls tell me what is your favourite movie?
@@kapil5182 wtf
@@akshat5339 ftw
@@kapil5182 You asking him for his favourite movie was super random
@@akshat5339 modnar repus saw eivom etirouvaf sih rof mih gniksa uoy
Yes yes yes.... Right now I'll be going to hit the gym perfect time gurumann sir.... I love you the most ❤️ keep your blessings 🙏
All the best
Kya bna bhai fr
Good one...thanks for sharing this macros diet plan.
You are great . Very accurate explanation
6:13 840 /560 Punjabi 😘😘😘😘
Thanks sir
Means alot.much love and respect to you 💥♥️
U r superb bhai👌👌👌💐 koi tod he nhi hai bhaut logo ko aap ke vajah se Right Jankari milti hai nhi to India me to 90 % trainer loot rahe hai cahe ladko ka nuksan kitna bhe ho jaye
awesome man. very helpfull. keeep it up!!!!
PDF option is absolutely good. It help in viewing diet chart whenever required in less time. 😉🙏
Thankyou
Yeah right n where is your e-book for Nutritionist expert etc,
i cant find the pdf can you share it with me the work and diet plan pdf
I can't download it
Can't download kindly share again
First of all i watched your clean bulk up program so I would like to know that if we consume or maintenance + surplus calories by 3 meals a day is it fine? @gurumannfitness
Yup just make sure your carbs protein and fat should be covered at the end of the day with all calories
Thanks for this most valuable information.
This is best health series from u.
This is what i wanted
Sir what are the alternatives of whey protien which can breakdown fast as whey plz say the veg and non veg food thank u
Egg withes
I think I can conclude confirmly is that you are good at maths😂😂😂
Love you guru sir💓💓
Loads of love and respect
Thankyou so much Grumman bhai for PDF I really appreciate for it and you are Awesome bhai
Guru mann bro , I'm doing workout at morning 7 , so before free workout supplements what meal I can have or free workout enough....
@gurumann
People are asking for cheaper diet , it’s still cheaper than the medicines that our parents consume on a daily basis.
I dont even know if this diet is healthy with so much whey and eggs daily...sabse pehle to itne eggs se digestion kharab hoga, to idk ki vo healthy hoga ya unhealthy
Thanks for making such a nice pdf sir.
This is one of my favourite video..love you always❤💯
Always lovable sir🙏
Love from baggi ballia u.p60 india🇮🇳
Sir please make cheap nutrition plan but lots of love and forts view
Bodybuilding is not for you !!!
@@nitinmalhotra1189 that was a joke?
Isse cheap kya hoga ab...
@@nitinmalhotra1189 dnt say like this to anyone
I am telling for all over
Excellent, Excellent And Excellent Sir.....Big Fan Of you
You are great gurumann keep it upp we all love you # mission india fit🇮🇳🇮🇳
sir tell us how to add 25 calories in meals
What about the remaining yellow part of the egg eliminating egg white ?
Yellow part is not good for your heart ❤️
@@CarnageYT7 Ooo.. Thanks for
knowledge ❤️❤️
You the Best 👍
Too good of a program
Thank you so much Sir for this INITIATIVE
Sir please ek Program beginner Teenagers ke liye bana do jinhe muscle gain karna hai
HIT LIKE IF YOU AGREE 👍👍
han yar lazmi
ladki ko na dekiye🤣✅still remember that line legend guru maan sir💙💙🔥💯
Kya yaaddast hai bhai 24 hours ho gye abhi tak yaad hai superb yaaddast 👌
Khonsi video me
@Manish parmar iske pehle ka video check kro
🤪
Nange saale
a most awaited diet plan.. thanxx alot guruji
Loved your PDFs
Please make video on morning workout at 6:30am ... Take example of 19 years, height 5 5 and weight 57....for bulk
When you said , 30% calories from Protein, Do we have to consider body weight * 0.8 min protein intake? To avoid existing muscle loss
Please sir Mera BMR bataiye my weight 60 kg and my age 30 and my length 174 CM
@@rakeshgond1118 BMR = 1,543
Thank you sir
@@rakeshgond1118 Roughly 1600 Calories assuming no activity
So sweet diet plan sir ji.. superb
♥️🥰🤗♥️🥰🤗♥️🥰🤗♥️🥰🤗
Thank you so much guru Mann Sir🙏❤️
I want him to do a review of ASITIS supplement
मत खाना
Result Shi hi bro but tatse bilkul tatti hai
@@gagandeepyadav453 bhai flavour wala kaisa h asitis ka
@@sanyamagrawal5486 Bhai unflavour hi Ata hai
Bhai real whey ya abbzorb le le asitis se bahut ache hain.
Guru mann meeting other fitness youtubers
Six-packtummy: hi I've done Ace certification
Guru mann : Me too
Abhinav Mahajan : hi I've done issa
Guru mann : me too
Geremy ethier : I've done NASM
Guru mann : me too
Everyone : what's wrong with you 😁😁😁😂😂😂
Don't compare Jeremy ethier to guru maan or to any body.jeremy and Jeff nippard is the only top best UA-camrs in the world.i am not telling that others is not good but they two are the best. And Jeremy have degree in kinesology too.
@@ashababu853 baap bana le usko
@@thanosking6891 destroyed in seconds 😂😂
@@ashababu853 I actually agree with u on Jeremy and jeff
Amazing video guruman sir
Thank you for this deit 😍😍😍👌👌👌💪💪💪
Much love from NY Mann Sir!❤️
sale SHOW OFF {LOVE from India }
It is really hard to control your cravings ,especially when Diwali is around😅
I understood jak shet
The way you explain is really helpful
Great work Sir you are a genuine man Boooom😎
Old background Music was LIT, this one is 🤮
Thank you sir ❤️
Take love from Bangladesh and Malaysia. 🇧🇩🇲🇾
Guru Mann sir k jaise koi bhi nahi h sir u r always my idol sir🙏
Thanks for the video..💐
Bhut vadia video banae a Paji
Man with best knowledge
Guru sir bhot ache se smjhaya aapne
Me do sal s bht channel dkhi hu mgr apke jasa koi na samjha paya
sb se zda khobi ye ha ap survive krna skhaty ...no matter koi rich and poor...thanks
Thank you so much ☮️
Best of all diets in internet for gainers
Who else missed Sir's " Over & Out "for so long.💞
Loads of love bro
Thank You So Much @GuruMannFitness ❤️❤️
Please make a video on how to count macros✨ of foods ✨❤️
Pehli baar achee tarah se samj aaya