meka patta. man gatta machan. puluwan tharam loku quantity ekakata yanna balanna. price fair wenawa ethakota. mehema deyak thiyenawa brother. whey ekak ganne ape daily protein intake eka balance karaganna adahasin witharai man nam. meka mehema short karala kiyanna tikak amaru deyak. mekata calculation ekak karanna one machan oyage height eka, age eka saha oyage weight ekka yana calculation fomula ekak thiyenawa. ekata dagena oyage daily calory intake eka, carb, fat, protien intake kochcharak ganna onada? normal resting day ekaka kohomada, workout day ekedi kohomda kiyana eka.
methanadi oyage BMI, RMR( resting metabolism rate), BMR( Basel metabolism rate), Body fat %, saha, oyage per day Macros count eka hadaganna oyage body type ekata anuwa. ecto, meso, endo me set eka balala.
https://www.calculator.net/bmi-calculator.html
https://www.calculator.net/bmr-calculator.html
https://www.calculator.net/body-fat-calculator.html
https://www.calculator.net/macro-calculator.html
me count tika awata passe machan, (e kiyanne oyage daily calory intake eka, carb, fat, proteins) ekata galapenna meals tika meal kipekata kadala hadaganna thiyenne.
oyage normal daily protein intake eka ( meka normally hadaganna puluwan oyage weight eka 3n wadi karala, eka 100% accurate na, but dala adahasak ganna kochchara protein oneda kiyana eka g walin.
ex: oyage weight eka 55kg nam oyage daily protein intake eka wenne 55x3= 165g proteins.
ethakota oya meka dan daily meals walin cover karanna ona.
| Foods | per 100 g | Calories (kcal) | Fat (g) | Carbs (g) | Protein (g) |
| egg boiled (1 egg) | >>> | 78 | 5 | 0.6 | 6 |
| egg omlet (1 egg) | >>> | 94 | 7 | 0.4 | 6 |
| egg scrambled (1 egg) | >>> | 91 | 7 | 1 | 6 |
| egg white, raw (1 egg) | >>> | 17 | 0.1 | 0.2 | 3.6 |
| egg yolk, raw (1 egg) | >>> | 55 | 4.5 | 0.6 | 2.7 |
| salmon | >>> | 208 | 13 | 0 | 20 |
| chicken breast | >>> | 165 | 3.6 | 0 | 31 |
| rice brown (cooked) | >>> | 111 | 0.9 | 23 | 2.6 |
*me mama calculate karala hadala thiyena list ekak. thawa godak foods thiyenawa me wage hadagattu. thawa godak kama warga thiyenawa.
oya chicken breast 350g gattoth dawasata ethana hadenawa = 31/100*350= 108.5 g
ekata oya dawasata 3eggs gattoth = 6*3 = 18g
3 white eggs = 3.6*3 =10.8g
red kawupi 100g dawasata gattoth ethana = 27g protien
oya bath welakata 250g gane gattoth ethana wel 3kata = 2.6/100*250*3 = 19.5g
ethakota oyage kama walin total protein intake eka - 183.8g protien.
ithin brother oyage daily protien intake eka complete. oyata whey one na methanadi. but me haduwe proteins walata witharai. pya meka fat kochchara oyata oneda kiyana ekath ekka balala oyage body eke danata thiyena fat % ekath ekka match wena widiyata fat eka balance karaganna meals wala.
oya mewatama vitamin C, BCCA( amino acid ekak - meken karanne kama wala thiyena protiens tika hodata agata uraganna eka, nathnam mala paha ekka nikanma pitawela yanawa, wasting), saha creatine ekak ganna. whey ekak gahuwa kiyala body hadenne na eken witharak machan. man whey eka gatte mage meals balance karanna witharai.
*eggs kanna baya wenna epa. meke eggs one tharam ganna puluwan. ekama issue eka extra eggs ganiddi eggs wala thiyena avidin walin ape biotin bond karaganna patan ganna, blood wala deficiency ekak enna puluwan biotin wala. e nisa hair, nails walata yana biotin tika adu wenawa. e nisa hair lose wenna puluwan, anna ekata eliyen vitamin b5, e kiyanne biotin daily araganna eggs godak kanawanam.
man mekata passe thread ekak dannam.
water liter 4k wath ganna dawasata. hethuwa mewa gannakota water intake eka wadi karanna one. ehema ganna kiyanne musscle mass eke water % eka wadi karaganna one api workout karaddi hoda results ekak denna nam.
නමුත් ප්රධානම හේතුව ඇගට ෆිට් මදි වගේ. workout එකක් කරද්දින් ටක් ගාලා මහන්සි හැදෙනවා 
