DESI NUTRITION-MACRO-NUTRIENTS//CUTTING//BULKING[HINDI] PART 2

 DESI NUTRITION-MICRO-NUTRIENTS//CUTTING//BULKING ||

Hello guys kaise ho aap sab umeed karta hu aap sab ache hoge guys ye part 2 hai desi nutrition ka pahle part me humne maintenance calories ke bare me jana tha toh guys maintenance calorie ko samjne ke baad aaj hum baat karege macro nutrients setup ke bare me jo macronutrients maine apko btaye the protein,carbs,fat inka setup kaise karte hai inki limit kaise tay karte hai ye hum basic se shuru karte hai.

MACRO-NUTRIENTS SETUP

1g Fat :- 9calories

1g Carbohydrate :- 4calories

1g Protein :- 4calories

Guys sab se pahli chiz jo macronutrients ke setup ke liye hume jo chaiye hogi wo hai maintenance calories jo humne iske pahle part me samji hai maintenance calorie kaise nikalte hai toh for example hum kisi insan ka example lete hai jiska naam rohit hai jo active male hai 4 se 5 din workout karte hai unka jo weight hai wo 160 pounds hai or unki jo maintenance calories hai wo hai 2400 starting point maintenance calories pta karne ke baad primary insan ke 2 goals hote hai ya toh cutting ka matlab lose ka ya fir gaining ka yani muscle gain minimum amount of fat gain kam se kam matra me fat ko gain karte hue muscle gain karne ka goal gaining me bhi hum apne macronutrients set karte hai limit tay karte hai taki wo apke access fat gain karne se apko bachaye sirf pure lean muscle gain ho iss liye macronutrients ki counting bhoht jaruri hai gaining ke doran bhi yani bulking ke samay me bhi.

[CUTTING PHASE]

Hum pahle cutting ki baat karte hai toh cutting ke liye apko apne macronutrients ko kaise set karna padega toh cutting ke liye jo humri maintenance calories hai rohit ke naam wale insan ki 2400 usko hum 15 to 20% usme drop karege 2000 calories per day ek starting point liya hai humne toh ab hum calculate karege ki humare protein carbs or fats kitne kitne humne lene hai kitne percent humne lene hai exact kitne gram lene hai toh protein ko calculate karne ka jo formula hai wo hai wo maine niche likha hua hai 1.1 gram wali jo lower limit hai wo hai unke liye jinki body percentage high hai jinka body percentage 15% se niche hai ya 15% hai wo upper limit lege toh rohit ka jo weigh wo 160 pound or unke fat 15% ke aas pass hai rohit ka jo protein nikala hai wo 208gram nikala hai niche aap dekh sakte hai maine pura clear btaya hai kaise humne protein nikala protein calculate karne ke baad hum ab fats ko calculate karege fat ki jo jarurt hai cutting ke doran wo hai apki 15 se 25% ki 2000 calories ki 15% calorie hogi 300 or 25% hogi 500 calorie uske baad hum 300 ko 9 se divide karege or 500 ko bhi 9 se divide karege 55gram humri upper limit aa jayegi or lower limt me 34 gram aa jayegi fir hum upper limit or lower limit me se or bhi ek point choices kar lege starting point 45 gram ab hum protein ko calculate kar lege calories kitni hai protein ki calories nikalne ke liye hum 4 se multiply kar dege protein ki calorie nikalne ke liye jitna humara protein nikala hai usko 4 se multiply kar dege humari protein ki calorie aa jayegi guys sab maine niche nikal diya hai farmule ke sath aap dekhoge to apko clear samaj aa jayega carbohydrate bhi nikal diye hai ab jo nikala hai wo hai 45g fat 190g carb 208g protein toh ye rohit ki macro nutrients ka setup hai cutting ke liye ek starting point apne cutting ke goal ko pane ke liye regular apni process ko track karna padta hai or uske according apne macro nutrients ko change karna padega.

Protein formula :- 1.1gram -1.4 gram/protein per pound bodyweight

               Protein :-  160*1.3gram

               Protein :-  208g multiply 4 =832calorie

                      Fat :- 15-25%

                                300calorie divide by 9 and 500calorie divide by 9

                             = 34g fat and 55g

                             = 45g multiply 9

                             = 405calories

                  Carbs :- total calories-protein-fat

                                 2000-832-405=763

                                 763/4=190g

[GAINING PHASE]

Ab baat karte hai gaining ke liye bulking ke liye bulking bhoht easy hai agar aap bulking me apne macronutrients setup karke apne macros ko count kare taki apko kam se kam fat gain ho jada se jada muscle gaining ho guys gaining me jo protein ki range hai protein ka jo formula hai wo maine niche likh diya hai uske sath sath main apke ase bhi samja deta hu guys yah per bhi hum rohit ka hi example lege jo maine unka body weight fat percentage or job hi btai thi wo sab hum yah dalege example me hum unko hi rakhege protein nialne ke baad hum fat nikalege fat ki jo yah per range hai humri wo hai 20 to 30% guys 20% ki jo range hai wo hai 560 or 30% ke hisab se jab hum nikalte hai wo ati hai 840calorie 9 se divide kar dena ke baad aap dekh sakte hai niche ki kya aya hai fir isme aap koi bhi point choice kar lo bich ka humne 80g kiya toh humra fat or protein nikal gya hai yah per bhi protein ki calories nikalne ke liye 4 se multiply karege or fat ki calories nikalne ke liye 80g ko 9 multiply karege hume fat or protein ki calorie pta hai to hum carb asani se nikal sakte hai wo bhi guys maine niche nikal kr dekhai hai aap sath sath usko bhi dekh sakte hai apko samjna asan ho jayega toh rohit ki macronutrients ka setup iss trah se hai 80g fat 360g carbohydrates 160g protein.

Gaining Protein Formula :- 0.8 – 1.0g/ pound body body weight

                                                 160 multiply 1.0g = 160g

                                             = 160 multiply 4 = 640 calorie

                                      Fat :- 20 – 30%

                                             = 560 divide 9 – 840 divide 9

                                             = 62g and 93g this lower limit or upper limit

                                             = 80g multiply 9 = 720 calorie

                                   Carb :- starting point calorie 2800 – 640 – 720 = 1440calories

                                                1440 divide 4 = 360g 

Toh ye rohit ka setup hai jo hafte dar hafte mahine dar mahine apne progress ko track karte hu manipulate karna padega agar apka gaining process agar apka muscle gain process ya fir weight gain process kahi rukta hai kisi hafte ya kisi mahine apko result nhi milte hai toh apko apne macronutrients ka setup thoda sa change karna padega apko apne carbs up karke ya apni fats ko gira kar apki jo limit rahegi wo 2800calorie se badh sakti hai toh apko apne nutrients ko har hafte track krte hue us setup ko thoda bhoht manipulate karna padega agar apki 2800 calorie me gaining ruk gai toh aap apni calorie ko badha kar 2900 bhi kar sakte hai 3000 bhi kar sakte hai gaining ke doran apne apna protein per pound body weight kam kiya hai jo humara cutting me tha kyu ki research ye kahti hai ki gaining ke doran hume 1 gram per pound body weight se jada protein consume karne me koi jada fark nhi padta kyuki gaining ke doran jada tar jo khel hai wo carbohydrates ka hai toh hum protein ko 1 gram per pound body weight ke hisab se fix karke apne carbohydrates ke sath khel sakte hai unko maniplulate kar sakte hai or check kar sakte hai ki hume kitna fark padha hai baat ye hai ki har insan ko apne macronutrients ka setup khud karna padta hai ek bhoht ache result ke liye kisi or ke bnaye gye plan ko follow nhi kar sakte hai jab tak ki wo apke hisab se na bana ho aap agar kisi or ke plan ko follow karoge toh same result nhi milega.

Guys ye thi puri information jiske 2 part bane agar apne iska pahla part nhi dekha hai toh aap wo bhi dekhiyo jo bhi confusion hoga wo khatam ho jayega agar aap isko samjne ki koshish krege toh apke liye ye bhoht benefit hoga agar apko khud sahi knowledge hai toh apko trainer ya kisi or ke pass jane ki jarurt nhi hai aap khud hi ache body bana sakte hai main bodybuilding competition khelne ki baat nhi kar rah sirf itna kah rah hu aap achi body khud se bana sakte hai apne aap ko ek ache shape me la sakte hai agar apko khud knowledge ho toh guys umeed karta hu apko meri ye information pasand ayi hogi aap comment karna na bhule toh milte hai naye blog me nayi information ke sath tab tak ke liye bye take care.