ජිම් එක උබ follow කරන schedule එක

[pavithra_uk]

1st time patan ganna kukulekta schedule ekak suggest karapan.
height - 5'6", weight - 52Kg

gedara karanawa nam ?
gym yanawa nam ?

 

[Rage Guy]

ube weight eka kiiyada machn ? mageth bulk wenawa madi wage kochchara sellan kalath

mage 90kg ban gym yanna kalin 70kg wage tibbe.dan 85kg maintain karanwa.godak sellan karala wedak ne mchn bulk wenna.bulk wenna heavy weight ekak dala slow gahanna one.heavy kivve muscle eken ussanna puluwan taramata.godak aya loku weights dagena ussane bone and ligamnets strength eken weight eka watenne etakota bones walata.muscle ekata weight eka denna tamai purudu wenna one nattan muscle loku wenne ne.anika eka muscle group ekakata 8*3 rep walata wada danna epa.muscle eka idimila pimbunata passe nawatanna one.
anika eka weight ekak sathi dekata wada danna epa.tika tika weight wedi karanna 2kg walin wage.weight ekata aga purudu wenna denna epa.body eka adopt wunoth muscle growth eka nawatinawa.digatama body eka shock karanna one meeta wada muscle one kiyala etkota tamai bulk wenne.

whey protein ekak aragena gym yanna kalin peya bagekata kalin bonna half scoop ekak.ita passe gym ivara wela full scoop ekak bonna.paya bagekata passe kanna.anith dawase hodata normal kanna.

 

[pavithra_uk]

mage 90kg ban gym yanna kalin 70kg wage tibbe.dan 85kg maintain karanwa.godak sellan karala wedak ne mchn bulk wenna.bulk wenna heavy weight ekak dala slow gahanna one.heavy kivve muscle eken ussanna puluwan taramata.godak aya loku weights dagena ussane bone and ligamnets strength eken weight eka watenne etakota bones walata.muscle ekata weight eka denna tamai purudu wenna one nattan muscle loku wenne ne.anika eka muscle group ekakata 8*3 rep walata wada danna epa.muscle eka idimila pimbunata passe nawatanna one.
anika eka weight ekak sathi dekata wada danna epa.tika tika weight wedi karanna 2kg walin wage.weight ekata aga purudu wenna denna epa.body eka adopt wunoth muscle growth eka nawatinawa.digatama body eka shock karanna one meeta wada muscle one kiyala etkota tamai bulk wenne.

whey protein ekak aragena gym yanna kalin peya bagekata kalin bonna half scoop ekak.ita passe gym ivara wela full scoop ekak bonna.paya bagekata passe kanna.anith dawase hodata normal kanna.

mata bonna whey protein ekak suggest karapanko. price ehema kohomada?

 

[joshmiller]

Tho amu mottayek ban- chest dawasata legs karanawada? Squat karana kota gihin ewarane. Squat gahanna one wenawa dawasak first exercise. Amu ponnayek tho.

 

[Rage Guy]

mata bonna whey protein ekak suggest karapanko. price ehema kohomada?

man nan bonne ON whey 100% eka mchn.5LB 9000-11000 wage wenawa.mata 5-6 months walata wage athi.Paduwak ne.man bonne gym yana dawas 3ta witarai.

tawa muscle pharm combat whey ekath hodai.eka 8000 wage.

 

[DJLEOx78]

mage 90kg ban gym yanna kalin 70kg wage tibbe.dan 85kg maintain karanwa.godak sellan karala wedak ne mchn bulk wenna.bulk wenna heavy weight ekak dala slow gahanna one.heavy kivve muscle eken ussanna puluwan taramata.godak aya loku weights dagena ussane bone and ligamnets strength eken weight eka watenne etakota bones walata.muscle ekata weight eka denna tamai purudu wenna one nattan muscle loku wenne ne.anika eka muscle group ekakata 8*3 rep walata wada danna epa.muscle eka idimila pimbunata passe nawatanna one.
anika eka weight ekak sathi dekata wada danna epa.tika tika weight wedi karanna 2kg walin wage.weight ekata aga purudu wenna denna epa.body eka adopt wunoth muscle growth eka nawatinawa.digatama body eka shock karanna one meeta wada muscle one kiyala etkota tamai bulk wenne.

whey protein ekak aragena gym yanna kalin peya bagekata kalin bonna half scoop ekak.ita passe gym ivara wela full scoop ekak bonna.paya bagekata passe kanna.anith dawase hodata normal kanna.

90ක් කියන්නෙ ඉතින් පට්ට ගාන ඉතින් කොල්ලෙක්ට . වැඩේ මට එකදිගට ජිම් යැවෙන් නැ බන් වැඩත් එක්ක . වැඩි බර අඩු වාරගනන සීන් එක මටත් යාලුවෙක් කිව්ව .. ආයෙ එක දිගට යන්න ඔනෙ .. 10 කට වගේ ගන්න පුලුවන් හොද සප් එකකුත් කියහන්කො මච්න් ?

 

[Rage Guy]

90ක් කියන්නෙ ඉතින් පට්ට ගාන ඉතින් කොල්ලෙක්ට . වැඩේ මට එකදිගට ජිම් යැවෙන් නැ බන් වැඩත් එක්ක . වැඩි බර අඩු වාරගනන සීන් එක මටත් යාලුවෙක් කිව්ව .. ආයෙ එක දිගට යන්න ඔනෙ .. 10 කට වගේ ගන්න පුලුවන් හොද සප් එකකුත් කියහන්කො මච්න් ?

dawas 3k athi mchn hodatama bulk wenna lassanata.ON whey protein eka ganin mchn eka tamai sira mata nan.godak exrecise karala wedak ne.api hithana widiyata newe muscle grow wenne.ek digata yanna epa ekath hoda ne etakota muscle nethi wenawa.dawask ara dawasak yanna.3-4 days hodtama athi.

 

[DJLEOx78]

dawas 3k athi mchn hodatama bulk wenna lassanata.ON whey protein eka ganin mchn eka tamai sira mata nan.godak exrecise karala wedak ne.api hithana widiyata newe muscle grow wenne.ek digata yanna epa ekath hoda ne etakota muscle nethi wenawa.dawask ara dawasak yanna.3-4 days hodtama athi.

thanks mchn ..rep iwarai ..passse dennam

 

[Napolian]

man nan bonne ON whey 100% eka mchn.5LB 9000-11000 wage wenawa.mata 5-6 months walata wage athi.Paduwak ne.man bonne gym yana dawas 3ta witarai.

tawa muscle pharm combat whey ekath hodai.eka 8000 wage.

machan, mama kalayak hard mass gehuwa. ega nam ava eth cholesterol chek karaddi ambanaka negala tibba. sup valata cholesterol enawada ? mama sup 1 kokatat newettuwa

 

[scurvy]

mata bonna whey protein ekak suggest karapanko. price ehema kohomada?

kochchara biwwath tho wage amu ponnayo ponnayo mai.

 

[jmzsl]

Tho amu mottayek ban- chest dawasata legs karanawada? Squat karana kota gihin ewarane. Squat gahanna one wenawa dawasak first exercise. Amu ponnayek tho.

ehema seen ekak na push exercise tika eka dawasakata pull exercise tika tawa dawasakata dala schedule denawa.
1day - chest,shoulders,triceps,quads,calves
2day - back,hamstrings,biceps

 

[Rage Guy]

machan, mama kalayak hard mass gehuwa. ega nam ava eth cholesterol chek karaddi ambanaka negala tibba. sup valata cholesterol enawada ? mama sup 1 kokatat newettuwa

hard mass gahanna epa mchn kettuma nattan.ewa weight gainers ewala fat cholostrol godak wediy.whey protein ekak ganna weight gain supplements ganna epa

 

[SunSilk]

machine eke gahuwata anga enne nadda ban??? man asa na dumbell,barbell ussanna mage balance eka na ekai..

 

[Rage Guy]

machine eke gahuwata anga enne nadda ban??? man asa na dumbell,barbell ussanna mage balance eka na ekai..

machine wala scene eka eka muscle group ekak witarai ban work wenne.dumbell eka ussanakota godak muscles work karanwa balance eka tiyaganna.machine walin sahenna kal yanawa aga enna.body eka intelligent u dannawa machine eke gehuwoth risk ekak nethuwa nawatanna puuluwan kiyala dumbell eka isuwoth eka para bima tiboth kela wenawa kiyala body eka dannawa

 

[SunSilk]

machine wala scene eka eka muscle group ekak witarai ban work wenne.dumbell eka ussanakota godak muscles work karanwa balance eka tiyaganna.machine walin sahenna kal yanawa aga enna.body eka intelligent u dannawa machine eke gehuwoth risk ekak nethuwa nawatanna puuluwan kiyala dumbell eka isuwoth eka para bima tiboth kela wenawa kiyala body eka dannawa

mata ona macchan dan tiyana anga maintain kereganna...bada tikak tiyanawa eka cardionkerela bassaganna puluwan.danata tiyaana tika maintain kerenna machine eke gahuwama aulak na neda??

 

[scurvy]

ehema seen ekak na push exercise tika eka dawasakata pull exercise tika tawa dawasakata dala schedule denawa.
1day - chest,shoulders,triceps,quads,calves
2day - back,hamstrings,biceps

one huttak ban- thopilata mona muscle da?

 

[jmzsl]

one huttak ban- thopilata mona muscle da?

ane umbe tyena muscles. Jol anga Definition kyala namayak na.

 

[scurvy]

ane umbe tyena muscles. Jol anga Definition kyala namayak na.

Ponnaya Ridila™

 

[udarazzz]

bump

 

[TakurZ]

බම්ප්.