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Message: <blockquote data-quote="alanwake" data-source="post: 23437073" data-attributes="member: 546200">Umbata mama poddak unconventional advice ekak dennada? <img src="/styles/default/xenforo/smilies/default/happy.gif"  class="smilie" loading="lazy" alt=":)" title="Happy    :)" data-shortname=":)" /> Dan anith bodybuilderla redda ussan enna epa. Me advice eka mama denne muta protein rich kaama kanna salli wiyadam karanna baa kiwwa hinda.Mehemai seen eka, protein witharak kaalath ba. Muscle bulk wenna oni pradaanama de thama Calories. Wadiyen calories ganna lesima de thama carbs (carbohydrates) ganna eka. Carbs witharak kaalath baa, proteins minimum level ekak thiyenawa eganata wath thiyenna oni. Dan seen eka, katawath me loke Carbs witharak ena kaama kannath ba. example ekak widihata kiwwoth umba dan 3 welama bath witharak kaawoth , api nikamata hithamuko total rice wala bara 1000grams kiiyala. ethakota bath walin witharak proteins grams 30k enawa dawasata, habai carbs walin 280g wage awilla me weddi. total calories 1300 wage.  Menna me widihata hari umba protein ekathu karagena carbs intake ekath wadi karoth muscle bulk wenawa.  Ideal widihata muscle bulk karanna umba Carbs/Protein/Fat ratio eka  30%, 50%,20% wage thiyaganna oni. Mekata kiyanne Macro-nutrient ratios kiyala. Me ratio eka ube body type eka anuwath wenas wennan puluwan. (eg:- Ectomorph or Endomorph nam ratios wenas)Habai dan ara mama kiwwa widihata bath witharak kaala hitiiyoth ratio eka ideal number ekata wada sahenna wenas.  ethakota protien/carb/fat ratio 10%,70%,20% wage wenne. Habai calarie intake eka wadi hinda, muscle hadenawa (bath+mas malu walin aduma dawasata 50g wath protein ei kiyiala hithuwoth) oya widihata anga hadanna puluwan, ikmanata bulk karaganna karanna thiyenne, puluwan tharam kana eka, bath, fried rice ,naththam koththu hari kamak na. Habai podi aulak thiyenawa , mehema karaama ange fat layer ekath wadi wenawa. ara excess carbs tika store wena hinda. umbata ewa sahena mahansi wela cardio karala burn karaganna puluwan nam, oya method eka karapan. It works! Habai puluwan hama welema hari ratio ekata kanna try karapan. </blockquote>

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