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How to gain muscle: Best plan (2018 Hindi)

How to gain muscle?

Muscle kaise grow kare jo log  Body banana chahatai hai or fit dikhna chahate unke lye aaj hum bohat achha program leke aaye hai.

Step-by-step yaha mai aapko diet plan bhi btaunga or hume kya khana chahiye muscle grow kerne ke lye.

90% log body banana chanate hai leken unko yehi ni pta hota hai ki body kaise bnaye kya khaye or gym kre ya ni.

Kuch log ase bhi hote hai jo gym kerte hai lekin phir chhord dete hai. Gym ke sath sath hame diet ka bohat khayal rakhna hoga.

Diet ko follow kerne se hi body banti hai.

Dosto mai aapko morning se leker sham tak hame kya khana hai aapko btaunga.

chalo start kerte hai,

Breakfast jo apna 1- meal hai: Oatmeal ( daliya)

Aapko malum hai oatmeal ek super meal hai muscle gain kerne ke lye or fat lose ke lye.

Mai aapko yaha per oatmeal ke bare me btaunga kis tarah se oatmeal kaise banayeange muscle build kerne ke lye. (How to gain muscle?)

kaise banaye oatmeal ko yaha mai aapko btaunga to hame kya kya cheeze chahiye oatmeal banane ke lye.

Oats are the complex carbohydrates, complex carbs the slow digesting carbs.

Jo bohat hi important carb hai aapke blood pressure ke lye, cholesterol ke lye, her tarah ki health problem ke lye.

This is the best meal. Lekin muscle gain kerne ke lye oats ko hum ek cup oats use krenge (one cup).

How to cook oatmeal

Allright subse phaile aapko oat chahiye or konsa chaihe aapko India ki market me aapko QUAKER BRAND mil jayga, or ager ni milta hai to aap normal brand le sakete hai.  It should be natural. Sugar add na ho.

Or uske bad me aapko chahiye peanuts ( moongfali) 1-2 spoon. or esme sald ( namak ) add na ho.

Phir hame chahiye Raisins thode se raisins, uske bad hume chahiye cinnamons ( dalchini pesi hue).

And hame chahiye one Apple or ager aapke pass Apple ni hai to aap eske jagha banana ( kaila) le sakte hai.

Or last hame chahiye whey protein aap puchte hai konsa brand to brand ki chinta na kre koi sa bhi brand ho. But whey protein, es brand ki quality bohat achhi hai. Ye whey protein aapko failover dega.

Or ek important bat supplement per depends na rhai qki supplement se BODY nhai banti hai. Supplent only 10% kaam kertai hai.

Nutration kaam kerti hai, jo oat, apple, or peatnut hai. Supplement nhai hai to supplement per depends na rhai. Supplement se body nhai banti nutration se banti hai.

Quki koi bhi fitness module, bodybuilder nutration sale ni kerta.

Koi kaihta hai ki eggs us brand ke lo, chiken us brand ke lo no koi ni kaihta hai to hume nutration follow kerna hai bus jaise- chicken, eggs, banana, and more.

To ager aapko bodybuilder, fitness modal, any fitness man banna hai to 90% food consume ( lena) kerna hai.

Alright to hum ab shuru kertai  hai recipe,

  • Subse phele hume oat chahiye 1-2 cup or thoda water add krenge yaad rhai pani jayda na ho bus etna ho jisme oats bheeg jaye.
  •  Ye oat 1 minute me cook ho jayenge
  • Ab next step hai aap yha whey protein add krenge 1-spoon whey protein and mix kerde
  • Ab aap 1- apple ya banana add kerle
  • 1/4 cup raisins
  • Ab sprinkle cinnamon kre 1-2g
  • Add peanuts 1-3 spoons  and thats it.

Ye aapka oatmeal tayar ho gya ye super meal ready ho gya. ye bohat hi healthy meal hai.

Pure mass meal -2:  banana, peanut butter toast

Hum banana, peanut butter toast banane ja rhai hai. To hume esme carbohydrade jayda consume krenge.  So how to gain muscle?

So ye hamari second meal hai jo hame 2-3 ghante ke bich me leni hai after breakfast.

Ab mai aapko btata hu hume kya kya chahiye esko banane ke lye.

  • Hume 3- whole wheat bread lena hai or ager ye nhai ho to brown bread lele
  • one banana
  • 2-spoons peanut butter
  • 1-spoon Honey ye optional hai
  • 1- glass milk 300 ml

ye super super healthy snadwhich hai. Eske andder carbohydride hai but protien bohat kam hai. Or hum eske sath 300 ml milk consume krenge.

Or jiske pass supplement gher me hai wo 1-scoop supplement add ker saktai hai.

This is a perfect, perfect meal for gain some muscle. Make sure only 3-bread hi le esse jayda na le or 300-ml milke hi add kre.

Esko aap anpe office leke ja saktai hai or ager aap traver ker rhai hai to sath me leke ja saktai hai. Or yte bohat hi easy hai banana sirf aap esko 5-minutes me bna saktai hai.

Next meal lunch: Meal-3

Ye hamari meal hai Eggs and Rice to aapko maloom hai hamari caloric surplus based nutration hai.

So  hame her meal me carbohydride consume (lene) hai. Or sath me protein consume kerna or sath hi mai healthy fat.

To yaha per hum Brown Rice ka estamaal krenge white rice hum use ni krenge .

Step-by-step

Hume kya, kya chahiye Lunce banane ke lye.

  • Brown Rice 1/2- cup
  • peanuts bohat hi kem use kre thode se lenle
  • 5-Eggs ( eggs ki aap bhujia bhi bana sakte, this is a good option)
  • Don’t use white rice
  • 1-spoon ketchup

Ager aap white rice lena c0hahatai ho to week me ek bar le saktai hai.

Qki white rice ke ander nutrition value bohat kem hoti hai. 80% nutrition value ni hoti hai white Rice me.

Jisse sugar ki value increase ho sakti hai. To white rice ko avoide kren. Week me ek bar le saktai hai.

Or ager aap vegeterain hai to aap yha soyachank ya soyapaneer5 or milk paneer le saktai hai.

Now how to cook lunch 

  • Ek pan lele or usme thoda sa oil add kre.
  • Uske bad 5- eggs le jinko kisi ek pot me mix kerle or phir pan me dal de.
  • Jab egg cook ho jaye uske bad hi aap rice add kreKuch der bad aapko Brown Rice add kerne hai.
  • Phir salt add kre, lal mirch use ker saktai hai or esse sirf thodi dair k lye cook kre.
  • Ager aap chahatai hai to aap rice cook hone k bad onion or tomato add ker saktai hai.
  • Or ager aap chahai to aap salad bhi le saktai hai, jaise:- khira, gajar, tomato, oninon.

To ye hai hamari super healthy meal aap brown rice ki jagha white rice use ker saktai once in a week.

You need to eat healthy food to grow your muscle. How to gain muscle, this is a grat way.

Hume 90% nutritiuon lena hai. How to gain muscle

Note:-  This is the food jo bodybuilder, fitness modal, every fitness modal yahi food khatai hai, wo supplement ni khatai hai sara din.

Supplement se body ni banti eat healthy food.

AB MAIN AAPKO MEAL NO-4 BTAUNGA JO HAI-

Yaha mai aapko btaunga aapko home made mass gainer shaks banane me kis- kis chiz ki jaroorat padegi or aapko kya lena hai esko bananne ke lye.

Dosto ye mass gainer shaks hum bana rhai hai gher me. Or mai aapko bta du ki ye supplement ni hai.

Ye home made shake hai, Chalo dosto age berdte hai.

Main ab aapko btaunga ki hame esko banane ke lye kis- kis chizo ki zaroorat padegi. Esko banana bohat hi simple hai.

Hume esko banane ke ye OATS, BANANA, YOGURT ( dahi ), NATURAL PEANUT BUTTER, and WHEY PROTEIN use krenge.

Or ha ager apke pass whey protein ni hai to ap 5-whites eggs, Bournvita, or Boost bhi le sakte hai.

Main aapko btana chahunga ki bohat se log mass gainner use kerte hai. To mai btana chahunga please DO NOT USE MASS GAINER/WEIGHT GAINER.

Mass Gainer ke ander bohat jayda calory hoti hai. Jo adhae se jayda calory fat me convert kerti hai.

Jo aapke fat ko bohat hi tezi se badati hai. Jo mass gainer hum ager use kerte hai to   esme 1200 clories/ 24oo calories hoti.

OR jo hum mass gainer ready ker rhai hai esme hum only 500-600 calories rakhenge not more than that.

To hame ek mixer ki jaroorat padegi, or jo mai apko mass gainer bta rha hu apko exercise se minimum 2-hunurs ( 2ghante ) lena padegi.

Or make sure ye sahi se dieggest ho jaye aapke workout se phele. to let start,

MASS GAINER SHAK KO BANANE KA TARIKA

To subse phele mai oats add krunga, oats ka hume phele power bnayege.

Phir esme hum 1-cup water add kenge, phir hum 1- banana add krenge, phir hum dahi add kerlenge dahi hume almost use kerna  2- spoons.

phir hum esme 1- spoon peanut add kernge, then whey protein add krenge 1-scoop.

Or phir subko mix ker lenge to ye ho gya aapko healthy and tasty mass gainer shak.

1- Oats – 1/2 cup

2- One Banana

3- One scoop of whey protein

4- One spoon Peanut Butter

5- One cup- water

6- Two spoon dahi

To Dosto hamri es trah se 4- meals complete ho gye hai. Dosto ap es meal project follow kre 12- weeks ke lye.

Or aapne ander change dekhe apki body phele se kahi achhi or muscle gain dikhenge. Apko clothes phelne me bohat achha feel hoga.

Ha dosto ager aapko ye post achhi lagi ho to please comment jaroor kre.

Thank you so much to read this article!

About the author

Urman Khan

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