5 Best Back Exercises for Muscle Building (Complete Workout + Diet Guide)

 Low Budget Diet Plan for Beginners | Weight Gain |

Hello guys kaise ho aap sab umeed karta hu ache hoge aaj ka jo blog hai wo hai diet related waise kafi blog bnaye hai maine diet ke per lekin aaj ka blog main beginners ke liye bana rah hu or wo bhi jinko guys weight gain karna hai per unka budget bhi kam hai toh blog ka topic aap samj gye hoge ayiye main apse share karuga pure din bhar ki meal me kya kya ingredients apko use karne hai jisse ki apko weight gain karne me help ho blog shuru karne se pahle main apko kahna chahta hu ki aap comment jarur kare guys or follow jarur kare subscribe kare taki main jo blog daluga apko email aa jayega aap wah se easy padh sakte hai main iworkout se jude blog bhi lata rahta hu.

1. BREAKFAST MEAL :- Guys baat karte hai pahli meal ke bare me jo ki hoga humara breakfast main aap logo se request karuga ki jab bhi aap breakfast karte ho toh pet bhar kar kare kyu ki ye apko pure din bhar energetic rahne me help karega jitne bhi ingredients maine yah per choose kiye hai maine bhi koshish ki hai ki apko achi quantity me carbohydrate protein fat and fiber mil jaye main apko btata hu aap breakfast me kya kha sakte hai sab se pahle hai dalia sab ke gharo me hota hi hai aap isko cooker me boil kar ke bnana hai salt daal kar iski quantity hogi 50 gram or ab baat karte hai black channo ki iski bhi quantity 50 gram hogi aap isko raat pani me daal kar rakh sakte hai or fi subha aap cooker me boil kar sakte hai iske sath aap nimbu add kar sakte hai iske sath 4 egg apne egg pura khana hai ye apki complete meal hogi jiske sath aap apne din ki achi shuruwat kar sakte hai main apko niche bhi clear likh deta hu ki kitna apne kya khana hai taki apko confusion na ho.

 Dalia – 50gm (raw)

Black Chickpeas – 50gm

Eggs (with yolk) – 4

2. MID-MORNING SNACK :- breakfast ke baa dab hum aa gye hai apni agli meal ki traf jo ki hoga humara breakfast or lanch ki bich me jisko aap snack meal bhi bol sakte hai jisme aap kha sakte ho sweet potato jiska weight hoga 200 gram iske sath apne use karni hai kachi mungfali jiska weight hoga kam se kam 50 gram iss meal ka ye bhi matlab hai ki jab apko weigh gain ya muscle gain karna hota hai tab apko good carbohydrate ke sath sath good fat ki bhi jarurt padti hai toh guys kachi mungdfali apko good fat degi or sweet potato apko good carbohydrate dega or iske sath ye meal apki tasty snack meal ban jayegi ayiye main baduga ab apne lanch ki traf.

Sweet potato – 200gm

Peanuts – 50gm

3. Lanch :- guys ab hum aa gye hai lanch ki traf jisme hum koi non-veg ka istmal nhi kare rahe hai na karne ka ek reason hai kyu ki hum ek budget diet bana rahe hai jitne bhi ingredients main us kar rah hu usme maine dhiyan rakha hai ki koi nutrition value missing na ho toh lanch me hum kha rahe hai yah per  ek katori soyabean ki sabji jisko aap soya chunks bhi bolte ho iska weight hona chaiye 50 se 60 gram aapko white rice bhi lene iske sath 250 gram ke karib sath me aap 100 gram paneer or salad me ek khira bhoht sare log bolege ki agar hum budget diet bana rahe hai toh paneer kyo main samj sakta hu budget diet hai lekin hum nutrition value ko nhi chodh sakte kyu ki hum yah per non veg nhi kha rahe hai toh protein ki requirement ke liye soya chunks ke sath yah per paneer ko add kiya gya hai ye puri meal apke liye best hai jiske sath apko weight gain ke sath sath muscle gain karne me kafi help hogi.

Soya chunks - 50gm (raw)
White rice – 250gm
Paneer – 100gm

Cucumber – 1

4. PRE WORKOUT MEAL :- guys ab hum aa gye hai apni pre workout meal ki traf jo ki hogi workout se 2 gante pahle kyu ki tabhi ye meal ache se digest hogi or exercise ke samay jab aapko urja ki jarurat padegi toh iske ingredients apko energy provide karege isme humko khana hai 4 slice brown bread k eek banana or sath me apko lena hai peanut butter isko apne 32 gram ke karib lena hai apne asa peanut butter lena hai jisme sugar or salt na ho.

Brown Bread – 4 silces
Banana – 1

Peanut Butter – 32gm

5. POST WORKOUT MEAL :- guys humne pure din bhar me koi supplement ka istmal nhi kiya hai iska istmal na karne ka reason hai ki supplement add karne se apki diet ka budget badh jayega per iska ye matlab nhi hai ki hum apni diet se nutrition value ko kam hone de maine bhi kafi koshish ki hai ki post workout ke baad apko ek acha meal de du jisse ki apki achi recovery ho paye isme apne khane hai 4 egg per yah per bhi hum egg ko pura hi khayege yellow part ke sath 2 white potato aap jarur add kare or ek banana or ye meal apko jo iske protein or carb hai wo apki recovery me bhoht help karege jab exercise ke samay apke muscle break down ho jate hai usko apko repair karna bhoht jaruri hai apko ye diet exercise ke 30 minute me khani hai.

Eggs (with yolk) – 4

Boiled potato – 200gm

Banana – 1

6. DINNER :- guys baat karte hai ab dinner ki dinner me aap kha sakte hai 4 roti or protein ke liye aap yah per soya chunks ka istmal karna hai jo maine apko lanch me bhi btaya hai iski quantity same rahegi 50 gram or sath me aap khayege 1 khira salad me soyabean dinner me istmal karne ka mera ek reason hai kyu ki high protein hai soya bean khane se apki jo protein ki requirement hai wo puri hogi guys humare pure din ki meal puri ho jati hai jo ki hai low budget me sath me ye apke muscle gain or weight gain me kafi help degi.

Chapatti – 4

Soya Chunks – 50gm (raw)

Cucumber – 1

Guys ye thi humari aaj ki puri information  jo apko kafi help degi apke goal tak jane me aap comment kar ke guys jo na samj aye aap puch sakte hai guys main apko ek baat or btana chauga ki aap pure din me pani achi matra me peeye 3 se 4 litre jiski wajh se apki body hydrated rahegi kyu ki muscle gain karne ke liye or apki recovery ke liye hydration bhoht jaruri hai guys milte hai naye topic ke sath tab tak ke liye bye take care.