who wants to learn bodybuilding!

[akozlov68]

Oni kenek gym yanne nathiwa net eke thiyenana onema work out plan ekak follow karoth eyage yamthak muscles pump up wenawa. etharam godak neme, eka natural. eth ema pudgalaya thawa duratat workout kara kiyala e muscles thawa loku weemak wenne na wena ekama dey anga cut wena eka witharai.. eeta passe ithn kochara train unath ai loku karaganna amarui. Mama yana gym eketh ehema aya innawa, egolo enawa, ambaneta bara dagena usanawa eth anga loku wenne na thama isara hitapu widihamai.

akozlov68, oya meka gaththa nisa.. eka dawasak oyage paththe thiyena hnda gym ehekata yanna. gihin workout plan ekak illa ganna, smahara wita podi ganak gani. Ethakota a trainer oyage bara, chest size, body eke fat pramanaya balala oyata hnda work out plan ekak dewi. oya eka puluwannam gedara karanna. But mama hithanne thawa badu oni wei umbata. Sathiyak train unata passe hnda milk ekak ganna. (kiri hnda na anan mana baila bn, thadiyonta wadak na ithn aran, nathnam aniwa ganna one, apita one protien paramanaya ganna.) ehema karala balanna masa 3k. Hama work out ekak karana hati gana hndata trainer gen ahanna, mokada umba mona hari podi warakdak karagathoth ewa hadanna amarui. All the best machan

thanks brother..eka thama man ehenam gym ekakata yannam neda masayak withara..basics denagena inna eka kokatath hondaine neda?

 

[akozlov68]

machan mean ara gaththu eken wedak nethida ban e kiyanne???

 

[presanth]

Hi guys,
Elama thread eka. Mamath body building gana interested, dan 5 months wage weights karanawa. mama karana job ekai inna place ekai nisa godak junk food thama kawenne and not Sri Lankan food. So I take GOLDEN STANDARD WHEY.

What are your comments on that product. I know how much proteins one needs a day and all the technical stuff.......Just want a goodan opinion on how safe it is to use and do's and donts.Thanks..............

 

[milhan123]

Machan aiy Pm karaney? when its a forum its more easy to find you have da same question..so please post the protein powder for muscle mass and body wight gain.. +rep Gud thread But da Pm method is not satisfying

My build

 

[jds2012]

bumppppp

 

[SlimThug]

අනේ මටත් ලොකු උදව්වක් ඕනේ මේ එක ගැන..
මගෙ බර හුගක් අඩුයි ..ඒ කියන්නේ මම කෙට්ටු කෙනෙක් ..
මම ආසයි ඇග ලස්සනට හදා ගන්න ..කොහොමද මගෙ මස් පිඩු ඉක්මනට හදා ගන්නෙ ? මොනාද වැඩිපුර කන්න ඕනා ජාති ? පිටි එහෙම බොන්න ඕනාද ?
එතකොට ගෙදරදි කරන්න පුලුවන් එහෙම මොනාද ? ජිම් යන්න නම් වෙලාවක් නෑ...ඒක තමා අවුල..

Same problem.. PM me pls..

 

[somadasa]

Machan aiy Pm karaney? when its a forum its more easy to find you have da same question..so please post the protein powder for muscle mass and body wight gain.. +rep Gud thread But da Pm method is not satisfying

My build

ok machan mama thread ekema post daanam

 

[somadasa]

Hi guys,
Elama thread eka. Mamath body building gana interested, dan 5 months wage weights karanawa. mama karana job ekai inna place ekai nisa godak junk food thama kawenne and not Sri Lankan food. So I take GOLDEN STANDARD WHEY.

What are your comments on that product. I know how much proteins one needs a day and all the technical stuff.......Just want a goodan opinion on how safe it is to use and do's and donts.Thanks..............

ON whey protein is 100% safe and it's world's best whey protein supplement!

 

[somadasa]

අනේ මටත් ලොකු උදව්වක් ඕනේ මේ එක ගැන..
මගෙ බර හුගක් අඩුයි ..ඒ කියන්නේ මම කෙට්ටු කෙනෙක් ..
මම ආසයි ඇග ලස්සනට හදා ගන්න ..කොහොමද මගෙ මස් පිඩු ඉක්මනට හදා ගන්නෙ ? මොනාද වැඩිපුර කන්න ඕනා ජාති ? පිටි එහෙම බොන්න ඕනාද ?
එතකොට ගෙදරදි කරන්න පුලුවන් එහෙම මොනාද ? ජිම් යන්න නම් වෙලාවක් නෑ...ඒක තමා අවුල..

Same problem.. PM me pls..

mehemai umba gym noya muscles cut(rip) karanna be! supplements ganne apita ona nutrition okkoma kema walinma ganna beri nisa! umbat normal body eka shape karanna puluwan gedara indan abs,dips,stretching wage excercise karala!
weight eka wedi karaganna natural widiyata ona nam mehema karanna!
dawasata at lest 4 meals wath ganna!wattakka,carrot,bonchi wage elawalu wedipua kanna! avacado,banana wage fruits udaw wenawa weight eka wedi karaganna!
gym nogihin supplement ekak use karanna adhas karanawanam meka ganna!
appeton weight gainer eka before bed time use karanna!

 

[somadasa]

machn,mage wayasa 20i,usa 5.8i bara 55k wage mn dan 4mnths edan gym yanawa but aga size une na bn,thama kettui, try shape nm podddak awith thiyanawa

meka mn kalin masa 3k sellam karapu chart 1
full scut 10,8,8,6
leg 10*3
front 6*3
back 6*3
bench 10,8,6
rowin 6*3
curll 6*3
trishape 6*3
for rubss 25*3



eta passe mata 2days chart 1k dunna,dan gahanne eka

macho mmata dawasta 5 meals nm kanna ba bn,mata wadiye kanna ba bn,kama ruchiyak na.mata aga hadagannath one
moko karaqnna one???

machan okkotoma kalin doctor kenek hambawela appetite eka enna behethak umbata ganna wenawa

 

[somadasa]

Halo machan man
http://www.esermarketing.com/more-bw-3210.html
meka gaththa dumbell 2kkui bench ekai 30kg yakada gattha..den start karanne kohomada kiyala danne ne..tutorials beluwa..gym ekekata yanda weida..mata gym ekakta yanda tharan tym ekak ne machan..

mage body eka mahatha ne..63kg normal gaanata innawa kettuth ne mahaththat ne..den man kiri ekak ganda wedida body eka hadaganda..please gimmi some advice?

awshya ne machan! mama kiyana widiyata gahapan!
mekath ekka salli thiyanawn optimum whey protein ekak ganin! nettam multifit whey protein ekak ganin!

day 1
bench press 10x8x8

dumbbell bench press 10x8x8

incline bench press 10x8x8

incline dumbbell bench press 10x8x8

ABS (15 min)

Day 2
seated dumbell curls ( alternative) 10x8x8

seated dumbell curls ( both hands)10x8x8

seated dumbbell concentration curls 10x8x8

incline dumbell curls 10x8x8

Dumb-bell tricep extension 10x8x8

Dumb-bell tricep extension 10x8x8

Day 3

Overhead Barbell Press 10x8x8

dumbell Overhead Press10x8x8

dumbbell Side lateral raises 10x8x8

barbell back press 10x8x8

dumbbell backlift 10x8x8

ABS (15MIN)

 

[NUWAN BUWA]

මම දැන් මාසයක් විතර වෙනවා GYM යන්ඩ අරගෙන........................

 

[akozlov68]

Machan somadasa..meka ekaparama karanda honda ne neda warm up exercise kochchra wela karala indonada?honda warm up exercise monawada??

 

[somadasa]

Machan somadasa..meka ekaparama karanda honda ne neda warm up exercise kochchra wela karala indonada?honda warm up exercise monawada??

hiks machan warm up excercise karanna ona seethal ratwala aya! lankawe wage rasne ratawal warm up echcharama karanna ona ne! godak nodann coach la karanna kiyala kiyanawa!
warm up nemei stretching ewa tikak karapan sellam karanna kalin! oya tika karapan month! hebei body eka ekata purudu wenkan light weight karanna

 

[akozlov68]

hiks machan warm up excercise karanna ona seethal ratwala aya! lankawe wage rasne ratawal warm up echcharama karanna ona ne! godak nodann coach la karanna kiyala kiyanawa!
warm up nemei stretching ewa tikak karapan sellam karanna kalin! oya tika karapan month! hebei body eka ekata purudu wenkan light weight karanna

ela machan me me widiyata karagena yannam..eka thama hemita karanda wei wage ada poddak kara gedara padipela behegandath be hena amarui..whey protein eka gandona kawada indala ban?and ganna welawa mokdda ban exercise karala iwarawelada nethinam kalin gandonda?saha kochchrak gandonda?

 

[akozlov68]

and machan mama mas kanneth ne..ithin eka aulak weida??

 

[pentiumI]

ane machan weight eka adu wela bada adu wenna mokada karanna ona.... supplment ekaknam nathuwa baa wage mata.... monawahari tablet thiyanawada uba danna kettu wenna

 

[pentiumI]

macho weight reduce wena tablets gana monawada danne ... excercise karanna kammali macho.. man 70 kg

 

[presanth]

ON whey protein is 100% safe and it's world's best whey protein supplement!

Ela ela yaluwa............. Kidneys gana thamai mata baya eth ganata 1g of whey per pound of body weight thama use karanne twice a day. I hope and pray it will be okay.....Anyway what you are doing is great bro....! keep it up and all the different exercises you are posting must be a great help to beginners in bodybuilding.

My Advice to all of you out there is to take sufficient rest (mostly sleep), motivate you self everyday even if you have to make sacrifices. Maintain good form in the exercises and eat well. As they say muscles are not gained in the gym but in bed!

 

[RaZor_911]

kiyahanko balnn danagann dan