70k wge bn tyenne..ath kettui mchn..
Fat eka kohomada? kettu atha paya witharada? bada thiyenawada?
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Get Fit (No Gym) ගෙදර ඉඳන් අඟ හදමු
- Thread starter navodwickra
- Start date
Fat eka kohomada? kettu atha paya witharada? bada thiyenawada?
machan balapan me thread eke daala thibba Lankawe inna ekek ganne kohenda, gaana keeyada kiyala. Mama SL neme inne eka hinda wadak naha kiyala.
Bench එකයි Dumbbell, Barbell, සහ Weight Plates gaththama athi ban start ekata.
Small tips
Take Mass gainer +Creatine 2.5g 2 house before workout.
take mass gainer+ creatine 2.5g after work out.
before 45 min to sleep take slow digest protein like casein or Oatmeal
take before workout pure collagen 10g 2 hours before your workout.
take organic multivitamin with breakfast half daily value.
take organic multivitamin with dinner other half.
if you consume enough foods you wont take those all of things.but above mention supplementation highly encourage gain muscle as much and soon.
lot of researches proven these things
Take Mass gainer +Creatine 2.5g 2 house before workout.
take mass gainer+ creatine 2.5g after work out.
before 45 min to sleep take slow digest protein like casein or Oatmeal
take before workout pure collagen 10g 2 hours before your workout.
take organic multivitamin with breakfast half daily value.
take organic multivitamin with dinner other half.
if you consume enough foods you wont take those all of things.but above mention supplementation highly encourage gain muscle as much and soon.
lot of researches proven these things
I don't approve mass gainers as they are full of sugar, iso protein or 80% protein will work combined with other foods. Mass gainers will definitely gain weight but remember that is mostly fat not muscle
I don't approve mass gainers as they are full of sugar, iso protein or 80% protein will work combined with other foods. Mass gainers will definitely gain weight but remember that is mostly fat not muscle
of course if not follow HIW or Weight training those excess Carbohydrate will convert to fat and store
.but there are some good mass gainer like Pro gainer or series mass specially for ectomorph type.
always recommendation is consume whole unprocessed foods.but there are lot out there with busy life style and low appetite to consume more foods.
Basicly
fish oil,Collagen and Creatine supplementation is best
I don't approve mass gainers as they are full of sugar, iso protein or 80% protein will work combined with other foods. Mass gainers will definitely gain weight but remember that is mostly fat not muscle
brother we need more advice..
can i send my workout..i created balance workout .i think itas balanced
.can you check bro
Barbell Squat
lying leg curl
barbel bench press
barbel overhead press
barbel bent over row
cable cross over
dumbel front raises
dumbell incline curl
cable rope tricep push down
cable rope face ull
each excse 3 set 10 rep
i created 3 workouts or three days
lying leg curl
barbel bench press
barbel overhead press
barbel bent over row
cable cross over
dumbel front raises
dumbell incline curl
cable rope tricep push down
cable rope face ull
each excse 3 set 10 rep
i created 3 workouts or three days
machan mage dumbell 7.5 kg danata. dan tikak madi wage meka mata =9.5 or 12.5 wadi karanda puluwan 12.5 kg wadida? 9.5 wage hodata kiyala podi tip ekak denawada?
brother we need more advice..
can i send my workout..i created balance workout .i think itas balanced
can you check bro
If you are on about mass gainers then do your reaseach on what they contain, ingredients. It contains mostly sugar. you need focus on getting more fat and protien. It keeps you full and going for hours without getting hungry
Nice plan but for cable exercises you need to go to a gym or have that kind of cable machine at home
all equipment have,..
next two workout same muscle but may be different.
lets say for tricep pulldown..next work out it will be tricep kick back
Most of the people can't afford them including me
so just a pull up bar will do for me 
thela wadi wenna nam ithin mukuth nokara pada palenna kaapan. Muscle wadi wenna nam ithin muscle use wenna hondata exercise karala wadipura protein & fat kaapan. habayi onnawata wada kanna epa. Umbata daily ona calorie gaanata wadaa 300-500 athara wage kaapan.
thava poto tikak dapanko.
menna meketh thiyenawa ban
http://www.elakiri.com/forum/showthread.php?t=1904346
after lot of investigation im agree with navoda.
99% mass gainer include higher amount simple sugar as primary carbohydrate source.
but i found this product better than most of
transparent lab mass gainer.
i decided to make home made mass gainer .here it is..
Instant oats 100g 380cal
mix nuts 100g 580cal
2 cup of milk 280 cal
2 table spoon pure peanut butter 190cal
2 table spoon quality honey 128cal
if want 50g dates 140cal
2 scpe raw whey isolated 200cal 50grams protein
this is quality mas gainer
almost 1800 calories 66g fat 98 proteins 212 g carb
99% mass gainer include higher amount simple sugar as primary carbohydrate source.
but i found this product better than most of
transparent lab mass gainer.
i decided to make home made mass gainer .here it is..
Instant oats 100g 380cal
mix nuts 100g 580cal
2 cup of milk 280 cal
2 table spoon pure peanut butter 190cal
2 table spoon quality honey 128cal
if want 50g dates 140cal
2 scpe raw whey isolated 200cal 50grams protein
this is quality mas gainer
almost 1800 calories 66g fat 98 proteins 212 g carb
