എങ്ങനെ muscle gain & weight gain ചെയ്യാം? How to gain weight & build muscle? Sample Diet & Workout🔥
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- čas přidán 15. 12. 2021
- 🔴 നിങ്ങൾ muscle gain/ weight gain ചെയ്യാൻ ആഗ്രഹിക്കുന്ന ഒരാൾ ആണെങ്കിൽ, ഈ വീഡിയോ സ്കിപ് ചെയ്യാതെ മുഴുവൻ കാണാനായിട്ട് ശ്രമിക്കുക. നിങ്ങളുടെ എല്ലാ സംശയങ്ങൾക്കുമുള്ള ഉത്തരങ്ങൾ ഈ വീഡിയോയിൽ ഞാൻ ഉൾപ്പെടുത്തിയിട്ടുണ്ട്. Sample Diet Plan and Workout Program ഉം താഴെ കൊടുത്തിട്ടുണ്ട്.
Mass Gain Shake video Link 👇
• Home Made Mass Gainer ...
_______________
1️⃣ BREAKFAST
70 gram oats / 4 slices bread / 200 gram rice / 250 gram Sweet Potato (Cooked weight) 3 idly / 2 slices of puttu / 3 idiyappam
Curry options - Small bowl - Kadala / sambar / Dal / Mixed vegetable
6 egg whites + 1 whole egg (omelette or boiled) or One scoop of whey protein / 100 gram of chicken / fish / Low Fat beef (Cooked Weight)
For cooking you can use (one teaspoon of coconut oil)
2️⃣ MID MORNING (Protein Shake)
80 gram oats + Whey protein one scoop + 50 gram mixed nuts + One medium size banana + 200ml Milk = 900 calorie shake
3️⃣ LUNCH
200 gram rice / 250 gram Sweet potato (cooked weight) 3 chapatti (medium size)
100 gram of chicken / fish / Low Fat beef (Cooked Weight) or 6 egg whites + 1 whole egg (omelette, egg curry or boiled)
For cooking you can use (one teaspoon of coconut oil)
Unlimited greens (one large bowl of vegetables)
4️⃣ MID EVENING (Snack)
2 slice of white bread or Whole Wheat bread with 2 tablespoon of peanut butter ,One black coffee
5️⃣ POST WORKOUT
One scoop whey protein (You can have one scoop of whey protein at any time of the day as per your convenience)
6️⃣ DINNER
200 gram rice / 250 gram Sweet potato (cooked weight) 3 chappathi (medium size)
100 gram fish / Chicken / Low fat Beef / (Cooked Weight) or 6 egg whites + 1 whole egg (omelette, egg curry or boiled)
For cooking you can use (one teaspoon of coconut oil)
Unlimited greens (one large bowl of vegetables)
___________________________________________
WORKOUT
Important Note:
You can do the below workouts for 2 - 3 months with Progressive overload. But make sure you do the progressive overload without compromising your form and technique and don’t push yourself too hard. If you are a Beginner, who is not familiar with these workouts, it is always advisable to train with a Certified Personal Trainer.
🔺The workouts given below are for 4 days in a week.
🔺You can do 10 minutes of Cardio after the workout.
🔺Sets and Repetitions for all the workouts are as given below:
🔹SETS : 3- 4
🔹REPS : 6 - 12
CHEST AND TRICEPS WORKOUT
1. Incline Dumbbell/ Barbell Chest Press
2. Incline Dumbbell Chest Fly
3. Flat Dumbbell/ Barbell Chest Press
4. Pec Deck Fly
5. Decline Dumbbell/ Barbell Chest Press
6. Dumbbell/ EZ Bar Skull Crushers
7. Triceps pushdown
BACK AND BICEPS WORKOUT
1. Lat pulldown
2. Dumbbell/ Barbell Bent-over Row
3. Pull-up/ Assisted Pull-up
4. Single-arm Dumbbell Row
5. Dumbbell/ Barbell Shrugs
6. Standing Alternate Dumbbell Biceps Curl
7. EZ Bar Preacher Curl/ Preacher Curl Machine
SHOULDER WORKOUT
1. Standing Dumbbell/ Barbell Press
2. Dumbbell Lateral Raise
3. Dumbbell/ Barbell Upright Row (If you have any shoulder issues, this exercise is not advisable)
4. Seated Arnold Press
5. Face Pulley/ Dumbbell Rear Delt Fly
LEG WORKOUT
1. Barbell Squats
2. Leg Press
3. Walking lunges
4. Leg Curl
5. Leg Extension
6. Seated/ Standing Calf raise
ABS WORKOUT
1. Normal AB Crunches
2. Elbow to Knee Crunches
3. Plank (hold for as long as you can, without compromising the form and technique)
DISCLAIMER:
I am not a Clinical Dietician or a Doctor. The Diet and Workout given here are only for reference and education purposes, which are shared from my many years of experience of transforming hundreds of Clients as a Certified Fitness Coach. If you choose to follow the above given diet or workout, you do so at your own will and risk. Neither myself nor Vijo Fitness and Lifestyle, will be, in any case, held liable for any injury or health issues which maybe caused to you as a result of following the above Diet/ workouts. If you have any health issues or other concerns, please consult with a Physiotherapist/ Doctor/ Dietician before starting this Program.
VIJO FITNESS - Sport
മെലിഞ്ഞവർക്കേ അറിയൂ ആ സങ്കടം ഇനി ഞങ്ങൾ പൊളിക്കും 🔥
😌✨
Enthada nee unangi poyallo 😂
@@normalboy2591 🤣🤣
Sariya.. broo
Njan kure kollangal aayitt thadivekkan nokki..cholostrol koodi panikittyathallathe oru prayojanavum undayilla.. 😢
പൃഥ്വിരാജ് ന്റെ voice പോല്ലെ ഉണ്ടെന്നു തോന്നുന്നു... 👍👍👍
Correct aanu, ath pole ulla voice
Athe
oruthan avide tovino ivide oruthan rayappan
Njn engane oru vedio wait cheyyarnu kalangal ayi❤
,,👍👍same bro
Sme to
Katta waiting aayirunu... right time recommend ❣️💖
10 വർഷം എടുത്തു പുള്ളി ഈ ലെവലിൽ എത്താൻ 😲😲
Appreciate you Coach Vijo🥇👍Well explained,,
Consistency is the key 🤗
And discipline
🔥
@@manilasaji5771 number one key is this💥💥💥💥self disiplined mind brings hapinness
@@swcathlete4336 yes🙂
@@manilasaji5771 and patience
Waiting from 1years. Finally u did... 😍
Thanks Vijo chetta.. really helpful 🔥
Thanks brother. Njan wait cheythu irunna video
Eee videok wait cheyyan thudangit kure ayi bro❤❤😍
Brother idunna videos ellam important videos aanu ❤❤❤❤
njanum skinny anu enikkum athupole akanam athinu vendi Naja workout mathramanu choose cheythirikkunnathu..... progress is progress....❤️
ഒരുപാട് wait ചെയ്ത വീഡിയോ very helpful
Thanks bro
Definitely, worth video, thanks Bro 😎
Waiting for this video brother 💖
ഞാൻ കുറെ ആയി ഈ subject ചോദിക്കാൻ വിചാരിച്ചിരിക്കുകയായിരുന്നു 👍👍👍👍
Thank you sir 😍😍😍
thank you so much brother ❤️❤️❤️❤️ ...
❤️Thanks brother. 😍Your voice is like malayalam actor prithivaraj 😀❤️
Thanks viju chetta❤
Most awaited video, Very very helpfull🙏🙏
Wonderful information dear brother
Thanks chetta❤
Self desiplined mind brings happiness
Wait cheyta video thanks bro
Brw very useful video thx 😍✊🏾
പൊളിച്ചു bro... ഇതാണ് നമ്മ പറഞ്ഞ വീഡിയോ
കാത്തിരുന്ന വീഡിയോ
Thanks for replay my messages and the good information ❤️🔥😘😘😘😘
W8 cheythirunna vedio thanks 👍🏻❤🔥
Can you suggest a diet plan for a day after morning workout?
Super video ❤️
Thank you ❤️
Thanks for the video
Thanks from the bottom of my heart brother❤
Thanku chetta
Sherikkum 🥺💯
Thank you bro
100 മത്തെ ലൈക് ഞാൻ 🥰🤩
Ee video kura naalayi wait cheyan thudangittu
Brother 💖
Thanks bro
Hello Sir, mass gain nu vendi mikkavarum advice cheyyunneyanu Maltodextrin powders. Athinepaty oru video cheyyaamo??
ഞാൻ 65 kg ആയിരുന്നു ഇപ്പോൾ 4 monthu ആയിട്ട് ജിമ്മിൽ പോവുന്നുണ്ട് എന്റെ പ്രോട്ടീൻ വെകുന്നേരം ചോറ് വെള്ളത്തിൽ ഇട്ടുവെക്കും രാവിലെ workout കഴിഞ്ഞതിനുശേഷം തൈരും കൂട്ടികഴിക്കും ഇപ്പൊ 68-800 grm വെയിറ്റ് കൂടി 👌
Bro explain
First Comment 🥰
Transformation is good but how to maintain that is the concern, we need to make workout as my daily Routine. like we eat Food. Am i correct Vijo sir
Thanks vijo chettan for this vedio
Best❤
Nice broo😎
Really good class
Thanks ❤
Thanks
very good information
Big fan
Thankyou ser
1 st view 🌝😊
Bro workout cheyyumboll correct ayitt breathing enganann oru video cheyyamo?
(1) Chetta ഒരു set ചെയ്യുമ്പോൾ എത്ര time gyap വേണം.ഒരു set 3 എണ്ണം അതിന്റെ gyap time(dimbel )..
(2) Next cable set ചെയ്യുമ്പോൾ time gyap അതായത് ഡമ്പൽ set കഴിഞ്ഞു എത്ര സമയം കഴിഞ്ഞാണ് കേബിൾ set ചെയ്യേണ്ടേത്
Thnks
Fore arms workout cheyande? Also Deadlift
40 kg underweight ilulla njan 😤ithoke ketappo weight gain cheyamenn thonnunnu😍
Etra age
@@aswin.s8798 23
Age height
As it is whey protien nallathano vijo bro please reply
48 kg in 20th age 😥
In 25 age
In 27🙂
🤣🤣🤣
tnx chettaaah👍🏻
Nan arinjathilvachu ettavum nalla information
Thank U Vijo Bhai......
Useful Information
Slow progress is still progress
Thanks bro...... The video was helpful..... 🤗
Thanks chettaa....?
Chetta suppliments use cheyathe body build cheyan time edukuvoo
Age 43 ..what are your suggestions or is there a plan to build muscle..? Or it is too late in life
full body resistance band workout plan kanikamo
Athe ethu polethe video anu njagallku vedathu part 2 venam
Useful 🙌🏻
Bro diet planil whey protien one more foodil paranjittille(one day)ath enganeya ethengilum one time ano
ഇല്ലോളം വൈകിയാലും ഇപ്പോഴെങ്കിലും വന്നെല്ലോ 👏
💥👍
Super
Lean bulk cheyyumbol bro split follow cheythoode
Needed video
Clenbuterol eagle pharma..... Fat burn cheyyan nallathano... Any side effect
9:05 Adhyam correctayi gymmil varan paranju 😎
Body Recomposition kurich video cheyyamo ?
😍😍😍😍💥
Bro e banana powder kazhikkinne mass gaininu nallathano
ചേട്ടാ muscle tightness കുറക്കാൻ വല്ല വഴിയും ഉണ്ടോ അതിനെപ്പറ്റി ഒരു വീഡിയോ ചെയ്യാമോ
tq ❤️ bro I am from karnataka bro❤️
ചേട്ടോ
Great video.. skinny allelum skinny fat an nyan
Cool
Stamina ye kurich oru video cheyyaamo pls
Melinjavar ayalum ,thadichavar ayalum rathri aravayar bhakshanam kazhikan padulloo ennu parayunnath sheriyano
Naloru whyprotien powder paranju tharumo
Thanks for info by the way your sound like prithviraj
Bro workout munbe coffe kudichal skinny guysinuu weight kurayuvoo
കാത്തിരുന്ന വീഡിയോ..❣️ whey protein mass gainer il add ചെയ്യുമ്പോൾ ഏത് whey prtn ആണ് best എന്ന് ഒന്ന് suggest ചെയ്യുമോ.. plss... pls rply pls. അത് മാത്രം മതി bro pls.
Whey isolate
💪💪🏋️
Cardio patti oru vedio chymo
Weight gain cheyyan um gym workout proper ayy cheyyanum koodi vendi ann njan chettane subscribe cheythath
ഞങ്ങളൊക്കെ പിന്നെ മാങ്ങാ പറിക്കാൻ ആണല്ലോ
Chettante sound mariyoon ori samshayam 😂