• Do strength training with heavy weights.Training yourself 5 days / week. wake up at 5 am. Sleep 9 hours. Whey & milk, dry fruits and coffee.
• Do strength training with barbel, don't use machine. Read strength training book LMM.
• 2 kg *your body weight / protein. Eat more dairy products and paneer. Eating more calories
• Tracking your calories and protein on the app - my fitness pal.
• Get enough sleep. You will stronger and bigger.
• Increase weight every time. Take 5 gm creatine every day.
• Obesity is contagious. Don't talk, hangout, attention to fat people, avoid them at all cost.
• Improve fashion sense, H&M wearing.
• Grooming and take care of skin/tooth/hair/body
• Eat fewer meals, chew your food properly, eat healthy foods only don't eat anything that's not natural, avoid factory made food.
• Drink coffee, supplements - vit b12, ashwagandha, omega 3 oil.
• 30 minute run, full body stretch, 50 squats, 50 push-up, 50 sit ups, 50 crunches, 50 calf raises.
• Hire a professional trainer.
• Take contrast shower(cold water in day and hot water in night) No excuses.
1800 is my maintenance calories.
My fitness pal and chronometer. Eatthismuch.com , t-dee calculator.
• Get sunlight early in the morning & afternoon.
• Your environment matters alot, be with winners.
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Tanmay Bhukta: Physical Health - 1st priority.
• Do strength training with heavy weights.Training yourself 5 days / week. wake up at 5 am. Sleep 9 hours. Whey & milk, dry fruits and ...