Make Your Own Diet Plan (Fat Loss/Muscle Building)!
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- čas přidán 27. 06. 2024
- Effectiveness, convenience, flexibility & consistency are four important pillars of a nutrition plan, and any diet plan that lacks any of these ends up being just another diet plan.
And since a nutrition plan is always individual and on youtube, we’re connecting with a large number of people all at once, therefore, it makes sense to give a template along with basics about food & nutrition so that each one of you can make your own meal plans.
This video is an attempt to help you with that.
Macronutrient & calories sheet
docs.google.com/spreadsheets/...
How to Find Maintenance Calories -
www.pehlehealth.com/maintenan...
www.calculator.net/calorie-ca...
High Protein Meal Ideas -
• Low Budget Muscle Buil...
The content of this video is timestamped as follows -
0:00 - Setting the context | Introduction
0:23 - Step 1 | Decide your goal
1:02 - Step 2 | Find maintenance calories
2:01 - Step 3 | Allocate macronutrients
3:29 - Step 4 | Make diet plan
5:15 - How to make meals from nutrition plan?
5:38 - Instructions to follow while making the plan
6:32 - Summary
6:52 - Conclusion
Our best picks -
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Best Chocolate Peanut Butter - amzn.to/3Gnq3JH
Best Health Drink - amzn.to/3bMF5gb
Best Spread - amzn.to/3kj6MBe
Best Noodles - amzn.to/3eBPo8n
Best Biscuit - amzn.to/3L5ObUT
Best cereal - amzn.to/3kkFWJe & amzn.to/3okFKLE
Other products we use -
Roasted Chana - amzn.to/3L5zzVu
Sattu - amzn.to/3jbYnhe
Organic Jaggery Powder - amzn.to/32U2Np2
Kabuli Chana - amzn.to/3C0Me7x
Ragi Flour - amzn.to/3KZsGoy
Millets - amzn.to/323jBt0
Pumpkin Seeds - amzn.to/3AQN0Ui
Flax Seeds - amzn.to/3APfZIm
Chia Seeds - amzn.to/3rkjSSo
Sesame seeds - amzn.to/3AOV1JH
Rolled Oats - amzn.to/3IY0ikM
Dates - amzn.to/35y44D2
Anjeer - amzn.to/3oijH8g
Peanuts - amzn.to/3Gp29xk
Makhana - amzn.to/35Iodqe
Mustard Oil - amzn.to/3pbcS91
Cold Pressed Coconut Oil - amzn.to/3GkH3Aj
Cold Pressed Groundnut Oil - amzn.to/3J0OIFN
Poha - amzn.to/3igeNWJ
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Music -
Ukulele - Bensound (CZcams Audio Library)
Timeless - Slenderbeats (CZcams Audio Library)
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Credits for footage used -
Munna Bhai MBBS
Loose talk Pakistan
If you have concerns regarding this video, write to us at sawal@pehlehealth.com
Disclaimers
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General Disclaimer
The information provided on this channel and its videos is for general informational purposes only and based largely on our personal experience and research and it is not a substitute for professional medical advice. Accordingly, before taking any actions based upon such information, we encourage you to consult with the appropriate professionals. The use or reliance of any information contained on this channel is solely at your own risk.
All information is provided in good faith, however, we make no representation or warranty of any kind, express or implied, regarding the accuracy, validity, reliability, availability or completeness of any information in this video. Any increase or decrease in sales of certain products we talk about in this video is purely coincidental.
Affiliate Disclaimer
This video contains links to affiliate websites, and we receive an affiliate commission for any purchases made by you on the affiliate website using such links.
We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn advertising fees by linking to Amazon.com and affiliated websites.
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Useful Hashtags - #dietplan #diet #musclegain #fatloss #mealplan #mealprep #pehlehealth
I think I have found a gem of a channel before so many people , coz i know it will be a huge channel in the coming years
wow. tumhare in words ne apna din bana diya. Thanks a ton man. Please feel free to let us know your questions or video ideas you'd like to see in the future.
@@PehleHealth same i feel about you bhai❤
I feel absolutely the same.
Hell yeah @pehlehealth & @mr.bfit are not getting the reach they deserve!!! And also we can think of a collab?
Sir Ji kitne meals khani heii 4 practically possible heii 3 se 4 meal usme ek cheeze shamil heii
Great great just great. Tons of thanks for simplifying things. Most of things I already knew but the way you explained and the bonus tips you gave time to time in the video are just incomparable. Keep helping us. Thankyou!!!!
I think this was the only video i was looking for. Thank you so much for making this video and keep making such videos 😊
Kafi salo se aisa channel dhundh ra tha finally mila aur channel ne bhot help kia h
Loved the way of explaining....So informative💯
Thanks for the great explanation.. loving your channel 👍
Never seen someone explaining so much with every details bro thank you so much
You are doing commendable work 👍kudos to you
You really do the hardwork on which other miss it.
Kepp it up bro💯🇮🇳❤️
This video should cross millions of views. It's a complete video for diet plan for muscles build weight loss.
Thanks bro 🙏😁
Your video is very informative and straight forward. Keep it up. You will be famous soon 😃
I'm working out since a year, was confused and worried about my diet plan, you explained so well in this video it will definitely help me out reaching my goal of loosing fat.
Mujhe 1 saal ho gya gym jaate hue .Jo mne weight loss karne k liye start Kiya tha .mujhe start s hi pata tha k calorie deficit m jaaye bgair kmm nahi hoga pr mujhe koi sahi mathod nahi Mila raha tha .aaj m aapki vdo s scientifically smjhi hu .thanks dear . .... Mne subscribe b kr liya h😁
You are just amazing brother 😍 you just made everything very easy 😍
Underrated channel he. Achha samajaya he...
Great Video Friend, very clear Explanation. Thanks...🙏🏻
special thanks for that excel sheet ❤❤❤❤
Best video for Diet plan.
Sir, boleto youtube algorithm ke undar apka video sabse best hain, jaha pe sare doubts clear ho jate hain, only because of your efforts,...
Thank you ❤❤
(Subscribed alr)
Too informative.... Very youtubers focus on giving deep information... You are doing good job
Truely a channel I m looking for
Don't know why this masterpiece is underrated
Bhai. Aap to mast samjaate ho yaar. Excellent work 👍
Why you only have 120K Subs YOU DESERVE A LOT MORE.
I was searching for youtubers like you who gives straight forward Fact checked knowledge.
I Hope you reach million subs as quick as possible.
Very soon this channel make 1 million
U r doing great hard work to make this video hats off to u brother i will definitely follow i am student i will definitely follow this
Bohot badhiya method hai 👍👍
Thanx alot, very very informative vedio.
superb educational and knowledgeable content bhai
Simple and good
So true Manish 👍🏻❤️
Good job Sir keep up the good work
Great Work
Very good informative video. I was looking for this type of easy and simple to follow diet plan l.
Thank you 👍
glad irfan bhai apko pasand aya ye video. Koi sawal ho to comment karna aur apne doston ke sath bhi share karna.
Bhai maza agaya thank you bro love you and great work
Wow this is awesome
The best video❤❤
Lovely Presentation Bhai, Keep it up.
Excellent ❤🎉
Mind blowing
YOU ARE AMAZING
You'll grow big !
Mark my words !
Your video is superb
Bhai tu kitna mehnat krta hai 😮😮 nice yr tere mn dum hai😊😊
Bhai Ghazab 👌👌👌👌
Seedhi baat, no bakwaas. Great work bro.
One of the most helpful channel I've come across.
This is gonna be huge.
Wow 👍
Thank u sir❤
Keep making videos like this ❤
Thanks bro.
Gud one genuine suggestion ❤
Thankyou ❤️
Great
Hii bro , great vedio finally i got a masterpeice , Can you tell me which weighing machine you are using or is it showing correct results , I want purchase it as motivated by your vedio
Thanks
Nice video
appreciate it
Finally i got it!
This is best content i have ever came accross but could you please also include diet plan as per season & best for human body as some foods are not available in all seasons or consuming them will do more harm then good , hope you are getting my point 😉
Best
You are good keep it up chears
Hello Bhai.
Ye video Dekhna Mere Liye Bahot Help Full Sabit Hua..❤❤❤
Workout shedul kaise changed kare uspe koyi video nahi banata...pls aap Banado thank you ❤
❤love you sir
Superb..
Thanks bhai.
Best best best ❤
Love your videos bhai❤❤❤
❤️
Hey. Can you please make videos related to healthy food.. like comparison literally helps to choose what to eat..
Hello sir I am a big fan of ur videos
I m on weight loss journey
I have joined erobics class
My age is 42 yrs and height is 5.4 and weight is 75kg
I have one question sir
I don't have time for breakfast
Usually my diet plan is 9.00 chia seeds water soaked overnight
9.30 tea with makhana or murmure or roasted chana
12.00 any seasonal fruit
2.00 lunch salad. one millet roti..sabji like chana . chole.mung .rajma or tofu paneer with one catorie dahi
6.00 tea
8.00 dinner one roti or small catorie rice and dal or sometimes dal chilla
Is this diet plan is perfect for weight loss and gaining muscle
Or should I make some changes
Please it's my humble request to answer my question
I my waiting for ur reply
best line - dont worry about fats and carbs you automatically end up meeting that
Subscribed
👏🏻👏🏻👏🏻
Bring watching your video till 4:30 am in morning
Bhaiya aap kaha the abhi tak..... Thanku thanku 🎉
Cheeta .. Great video lovw from pakistan.. best video .. love u bro
thanks a ton bro. means a lot. shukriya shukriya.. tahe dil se.
Bro what should be the macro nutrients allocation for muscle building
Aur tmhe konsa kal laddhak jake photo shoot karana hai 😝😝 bolne ke baad aap ki smile was epic😂😂😂
Information to achi ee lekin jo video edit kiya hai to bhut achi hai like
Pehli ball m sixer 😅😅
❤️
Hi Brother, an old subscriber here ❤ and even though apki Shorts Roz dekhta hun, aaj yahan par maine apne aap ko paya' (haan haan wazan Kum Krna he😛)
Ab baat par ate hain'
Kya ap ye video wapas banaoge pls? Including Fiber as macro kyun k humein Fiber ko bhi consider Krna chahiye, wo nahi sirf satiety banaye rakhta Hain lakin nutrients bhi kaafi hote he. If you can please 😃
(Churaya hua Idea from, Mr Bfit* Jo k mera personal fav hainn for diet foods preps.)
Love from Mumbai ❤
Bro Bro Bro
Hats-off Yaar nobody has never simplified the process this way🦸
I have high uric acid problem, so can I take protein 1.4g per body weight daily ? Or can I take whey protein in this condition ??
❤❤
Sir woh excel sheet main quantity ka ha hai??
Here before he gets popular
😅 this is not for hostel students 😢😢😢
@Pehle Health Hello bhaiya, thanks for making the video.. mujhe ek doubt hain.. iss example main, fat calculation 50gm kaise aaya? is it 50gms x 8.5cals = 425cals?
calorie per gram
protein - 4
carb - 4
fat - 9
Hope u you are doing well god bless you
why is excel sheet empty? I tried multiple times to open it also downloaded it. But it is always empty?
Hi
I am having antral gastritis what things I should it should avoid to make it in control
Protein jo 1.5g/kg h wo kis body weight ke according h current bodyweight ya goal bodyweight???
Kya aap diabetic person ka diet plan bana ker video bana sakte hai.acha lagega.bhut log ko phayda hoga.diebetic patient ko protein say sugar kum hota hai.
Bhaiya samaj nahi aya kaise quantity uper niche kare exel download kar liya lekin changes kaise kare
what was that 4 for multiplied by 105g of protein to get calories? can anyone explain
Bhai, is there any option for personal consultation, I need it
Much!
Yes you can connect on Instagram
Or agar kisi ka goal body recomposition ho toh kya karna hai ??
Please is par 1 video banaye
"Make your workout plan (home)"
Kitne garam ka dough use kre roti k lie mention ni list me kindly batade
Kitne gram dough ki roti me kitni calories or backi sab huga
Sir i don't know me kitni calories cansum karti hu abhi because me abhi sirf ghar ka khana khati hu and mujhe phle calories ke baare me nhi pata tha.
my weight is 80 kg but loss karna chati hu to kya mujhe phle mantaince calories pe khana hoga ya me direct calories deficit start kar skti hu.
Direct deficit for weight loss
I have a question: in the example, you said protein should be 1.5x70=105g but in the next line you said 105x4=420cal, what is 4 here?
got it protein provide 4 cal per gram
Height: 181 cm
Weight: 119.8 Kg
Sedentary M. Calories: 2609
Extreme Weight Loss Calories: 1609
For 1609:-
Protein: 1.5x119.8 = 180 GM
Fat 25% = 44 GM
CARBS = 120 GM
Correct?
Bro , jo apne aate m soy chura milaya tha vo soya chunks ko grind karke banaya tha kya ? Or use kacha hi aate m daal ke dow bna skte hai? Bhai pls help me
haan bhai
@@PehleHealth thanks bro 👍🙂
Sabaash..
I watched the whole video 😅 sorry for bothering u by comments but i have 2 qs in mind...
1. I'm little bit struggling to make diet plan (as i told you I'm 5.7 weight 49 and age 20) maine maintenance nikali and 300 calories add ki to muscle gain ke liye it was 2600 calories.. so what should be a good diet plan
2. I don't have any equipment for weight training so which exercise should i do
Also a thing jo insta par batata hu already kaafi long kr diya i understand itja time nhi hota hai so sorry for that
2600 calories - start with protein - 50 gram per day and eventually take it to 70-80g per day. allocate rest of calories to carbs & fats.
2. push ups, squats, lunges, dips, pull-ups are good enough. 15-20 sets for each of these exercise per week. so workout 3-4 days/per week