Mr. INDIA NEPAL SINGH

nepalsinghofficial Built wider shoulders by fixing the basics and training with intensity
No shortcuts. No ego lifting. Just real shoulder growth.


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Correct answer will be pinned

Plank Challenge !!!
Who did it perfectly?









... instadaily instalike explorepage fyp challenge

Ladle Body Banani Hai To Ye 3 Foods Zaroor Kha

1 Chicken

Muscle Growth King

High protein dekar body ko strong aur muscular banata hai

2 Moongfali Size & Power Booster

Body me healthy fats aur strength badhakar size increase karta hai

3 Shakarkand - Long Energy Source

Workout ke dauran body ko nonstop energy deta hai

Consistency rakho... body khud change dikha degi







...

Doston example ke liye hamen ek body weight lete hain 70 kgs ka agar aap gym nahin jaate to aapke body weight ko multiply kar dijiye 30 se aur agar aap jaate Ho to 33 se multiply karna hai.

Abhi ham mante hai aap gym regular nahi jate ho to aapko 30 se multiply karne per aapki total calories aayengi vo Hai 2100

ab Ham nikaalte Hain macros Dekho protein ke 1 gram mein hoti hai 4 calori carbs ke 1gram mein hoti hai 4 calories or fat ke 1gram mein hoti hai 9 Calories
protein nikaalne ke liye aap aapke body weight se 1.6 ko multiply kar dijiye to aapka protein a jaaye jo ki hai 112 gram isko 4 se into kijiye to ayega 448 Calories or Fat nikalne ke liye aapke bodyweight se 20% ko minus kar dijye to 56 ayega or 56 ko 9 se multiply kijiye to apki fat ki calories ajayegi ab 2100 calories mei se protein or fat ki calories minus kar dijiye to apke carbs ki calories ajayegi

Ab agar apko fat loss karna hai to apke overall calories mei aap 300 calorie kam kar dijiye or agar gain Krna hai to 300-500 tak increase kar dijiye

Thank you

Just 60 seconds plank daily
First week will shake,
Control will come next week, Day 21 strong like core steel Bye bye back pain, poster perfect!
Start from today

Hyper Extension.... Lower Back Variations !!! 💪✅




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❤️🎵 ✨oldsong

How Creatine Works!!!