weight gainer ගැන උදව්වක්

[FCB]

workout split chart ekak oni nam kiyanna, mama meal plan ekakuth dennam,eka follow karanna.mama jan 06th idan apr 06th wenankota[mage bulk chart eka] 3.7kg wadi kala, bicep 14 inch to 15inch,chest 38-40inch , legs each part by 2 inch.

 

[chathura1987]

workout split chart ekak oni nam kiyanna, mama meal plan ekakuth dennam,eka follow karanna.mama jan 06th idan apr 06th wenankota[mage bulk chart eka] 3.7kg wadi kala, bicep 14 inch to 15inch,chest 38-40inch , legs each part by 2 inch.

FCB ayye, dennako meal plan ekakui oyata puluwan uparima udawwai..!!
ThankQ...!!

 

[shenat]

workout split chart ekak oni nam kiyanna, mama meal plan ekakuth dennam,eka follow karanna.mama jan 06th idan apr 06th wenankota[mage bulk chart eka] 3.7kg wadi kala, bicep 14 inch to 15inch,chest 38-40inch , legs each part by 2 inch.

machan hoda meal shedule ekak deepan...

split chart kiwwe mokakda ?. schedule ekada?

 

[Bender]

MATA NAM KISIMA PRAGATHIYAK NA
MAMA OKA GAHALA GYM GIYA
MUKUTH WENASKA NA
MAGA MASS EKATH EHEMAMAI
DAN ME KATTIYAGE KEEMTA SUSTAGEN BONAWA
BALAMUKO

megamass gahalath wenask na ?? uba sure ekatama weider megamass da use kare ?

 

[FCB]

APi lankawe inne eka nisa high protein meal plan ekak ganna apita harima ammarui eth apita ape dewal waling simple plan ekak hada ganna puluwan, split chart ekak kive ape age tiyena muscles walata wena wenama dawas 3kata kala exercise karana eka. tikaka mahansi untoh hoda results labenawa mata wage.

meal plan eka liyanna winadai 15 k withara yai.
ikmana dannam.

 

[chathura1987]

APi lankawe inne eka nisa high protein meal plan ekak ganna apita harima ammarui eth apita ape dewal waling simple plan ekak hada ganna puluwan, split chart ekak kive ape age tiyena muscles walata wena wenama dawas 3kata kala exercise karana eka. tikaka mahansi untoh hoda results labenawa mata wage.

meal plan eka liyanna winadai 15 k withara yai.
ikmana dannam.

THnkQ// WAITING for that...

 

[FCB]

Meal plan

Breakfast
3 eggs [one whole egg and two egg whites (without york)] fry with olive oil,not coconut oil
1 Banana
One glass of milk[fat free] or tea.

Mid breakfast
One apple or
One mango or
Protein bar or
couple of grapes or
papaya

Lunch [be careful not to consume more carbs]
1 Cup of red rice [preferably ] or normal rice
Any meat you like,not oily parts but just meat
Chicken breast [not legs or oily parts]
Fish


Mid-afternoon
One glass of milk[fat free]
one banana

Dinner
1 cup of Oat meal with fish or chieck breast and gravy [not instanst] 800rs for a tin in keels,can use for two moths
One glass of milk[fat free]
And bed time.


Mama protein boona oni welawal damme ne,moko meka meal plan eka witharai.
Saamanyayen protein ganna oni ude nagitapu gamanui,workout eken passei.

Elaga post eke workout chart eka daanam.

 

[chathura1987]

Oh.. Thanks LOT.. thama hariyata kiyewwe na..kettu ayata oyata wada ikmanta results ganna puluwanda? muladi honda results awilla passe neda results ganna amaru wenne

 

[FCB]

Workout plan

Day one [monday] LEGS and TRICEP

Warm up 10 mins
Stretching 10 mins
Free squats 12 * 2
Leg press 12 / 10 / 8
Full aquats 8/8/6
Leg Curl 8/8/6
Calf Raise 8*3 last one to upto failure
Tricep pushups
Skull crusher [Lying down] 8/8/6
Close grip tricep 8/8/6

ABS - Sit ups 25*4
Leg Raise 25*4

***********************************************************

Day 2 [tuesday] Chest and Back

Warm up 10 mins
Stretching 10 mins
Push ups 15*2
Flat Bench press 12/10/8/6
Incline bench press 10/8/6
Dumbbell flys 8*3
Cable flys 8*3
Dumbbell pullover 8*3
Bentover barbell rowing 12/10/8
One arm dumbell rowing 8*3
Lat Pull down 8*3

ABS - Sit ups 25*4
Leg Raise 25*4

***********************************************************

Day 3 [wednesday]
Rest

***********************************************************

Day 4 [Thursday] Shoulders and Bicep and Forearms

Warm up 10 mins
Stretching 10 mins
Dumbbell Press 10/8/6
Dumbbell side laterals 8*3
Back Press 8*3
Upright rows 10/8/6
Barbell Curl 10/8/6
Alternative Dumbbell Curls 8*3
Hammer Curl 8*3
Wrist curl 5*failure

ABS - Sit ups 25*4
Leg Raise 25*4

***********************************************************

Day 4 [thursday]
Rest

***********************************************************

Day 5 [Friday]
Repeat above again

 

[FCB]

Oh.. Thanks LOT.. thama hariyata kiyewwe na..kettu ayata oyata wada ikmanta results ganna puluwanda? muladi honda results awilla passe neda results ganna amaru wenne

Oni ekkenekata eka paarta aga hadanna amarui,maasa 3 k withara yanawa aduma gaane,mama workout karanna gaddi 48kg 5'8 inch usa
dan 63kg

 

[බබයිකා]

http://www.bodybuilding.com/store/opt/sm.html

Serious mass eke over 50g protein tiyenawa eke serving ekaka. with complex carbs,12lb 5000rs withara wenawa,shipping natuwa.

http://www.bodybuilding.com/store/opt/gainer.html

Best protein tiyenne,amino ekka, 10lbs 700k withara wenawa shipping natuwa.

Side effects ne, protein wala kohenda ban side effects,mewa steroid nemei, protein,natural ingredients.

Mama bodybilding karana kenek.
Oya body eka hadagaththata passe animal cut and oxy elite pro aragena cut karanna puluwan

Mata prashna wagayak thiynwa body building karana kenek nisa ahanne..!!

issellma kiyannako serious mass eka kochchara kal use karanna puluwanda??? ekak...

mage bara 67Kg wage dan.. usa 6kata tikak wadi... mata 75k withara e kiyanne thawa 8kg withara kara gattoth hondatama athi danata.. oka koi tharan kal bonna wei da e thathweta enna....

mage biceps 10 dasama gaanak thiyenne.. mage use hatiyta eka hondatama madi.. norml kochahrak withara thiyenna onada adi 6kata tikak wadi kenkge biceps??

Thnks alot FCB

 

[FCB]

Mata prashna wagayak thiynwa body building karana kenek nisa ahanne..!!

issellma kiyannako serious mass eka kochchara kal use karanna puluwanda??? ekak...

mage bara 67Kg wage dan.. usa 6kata tikak wadi... mata 75k withara e kiyanne thawa 8kg withara kara gattoth hondatama athi danata.. oka koi tharan kal bonna wei da e thathweta enna....

mage biceps 10 dasama gaanak thiyenne.. mage use hatiyta eka hondatama madi.. norml kochahrak withara thiyenna onada adi 6kata tikak wadi kenkge biceps??

Thnks alot FCB

Powders withrak aran madi hoda meal plan ekak tiyenne oni.
Oya workout karanawada. Gym ekakta yanna.workout karanna,eka paarta majic wage agawal enne ne,mahansi wenna oni
Serouios mass eka 12lb eka dawas 25k withra use karanna puluwan.minimum maasa 3kn hodata hadanna pulwan,
maase 3n passe hadenne podda podda

 

[බබයිකා]

mama gym nam yanawa.. mamath oya split chart eka wage ekak karnawa...schule ekata anuwa
std barbl curls, bench press wage ewa karanawa ex 7k dawasakata saha sathiyakta 3k..

mama masa 4k withara indan yanawa.. but mata hariytama sathiyakata dawas 3k yanna labenne na waaddath ekka eeth boho welawata yanawa.. eka parak nam masayak withara nogihin indala aye yanna patan gatta, wada godak adika nisa...


mage thibbe 64k wage dan 67i.., biceps nool 5kin wage wadi wela thibba mul sdule eken passe..

normally thawa 8kg withara wadi kara ganna kochcahra kalayk yaida mahansi unoth samanya widihata

 

[chathura1987]

Kesel walata sirawatama mahath wenwada? dawasakata keeyak withara kawoth goda yanna puluwanda!!

 

[shenat]

Oni ekkenekata eka paarta aga hadanna amarui,maasa 3 k withara yanawa aduma gaane,mama workout karanna gaddi 48kg 5'8 inch usa
dan 63kg

math gym yanawa ban.. dan masa 7 k patan aragena.. habai masa 6 i giye.. april wala yanna bariuna.. eka nisada koheda dan aga aye aduwela hadena patak na.. mata epa wela tiyenne

mula masa 3 di nam niyemetama wada kara.. weight eka 55 kg wala withara idan 64 kg ta wadiwuna.. dan aye 60kg withara masa 4 k thisse.. wadiwenne na wage..

 

[chathura1987]

math gym yanawa ban.. dan masa 7 k patan aragena.. habai masa 6 i giye.. april wala yanna bariuna.. eka nisada koheda dan aga aye aduwela hadena patak na.. mata epa wela tiyenne

mula masa 3 di nam niyemetama wada kara.. weight eka 55 kg wala withara idan 64 kg ta wadiwuna.. dan aye 60kg withara masa 4 k thisse.. wadiwenne na wage..

ah?? 55 indan 64ta wadi wela aye 60ta bassada???

 

[බබයිකා]

serous mass wage ewa lankawe ganna naddda?????????

 

[FCB]

mama gym nam yanawa.. mamath oya split chart eka wage ekak karnawa...schule ekata anuwa
std barbl curls, bench press wage ewa karanawa ex 7k dawasakata saha sathiyakta 3k..

mama masa 4k withara indan yanawa.. but mata hariytama sathiyakata dawas 3k yanna labenne na waaddath ekka eeth boho welawata yanawa.. eka parak nam masayak withara nogihin indala aye yanna patan gatta, wada godak adika nisa...


mage thibbe 64k wage dan 67i.., biceps nool 5kin wage wadi wela thibba mul sdule eken passe..

normally thawa 8kg withara wadi kara ganna kochcahra kalayk yaida mahansi unoth samanya widihata

Mama deepu meal plan ekai workout ekai ariyata follow kaloth sure maasa 2 k yaddi results balanna puluwan

 

[FCB]

Kesel walata sirawatama mahath wenwada? dawasakata keeyak withara kawoth goda yanna puluwanda!!

kesel kayanne ambun nemi aanamaalu. kesel wala complex carbs tiyenawa,claories tiyenanwa,hugak hodai energy ekata

 

[FCB]

serous mass wage ewa lankawe ganna naddda?????????

samahara tan wala tiyenwa,gaana tikak wadi,mama gennane nam ebay eken.