Sathi Bhai haru, yeso tips dinu paryo, yo bhudi lagera hairan bhayo, kasari ghataune ho yo bhudi

बिहान उठेर खाली पेट मा कपालभाती गर, तेस्ता पेट त स्वार्लाक्कै १ महिना मै घट्छ.

के हो यो कपालभाति ?
उट्युब बनाएर देखाई दिए के होला ?

यो दुनिया कुरा गर्न पर्दैन पुण्टर बोरो ।हल्का कसरत गर न दिनौ। मैले नि भर्खर जिमखाना ज्वाइन गरेको छु हेरै के हुन्छ।
-ढुक्कुरे

porsche 2014 ब्रो,
यो ट्रेड मिल किनेको मैले येस्मा दिन को ३०-४० मिन दौडदा कसो होला अनि पनि दिन को २ गालोन पानि खादा कसो होला

bhudi lagera k darayeko bro, huney khaney ko po bhudi laagcha. saan ka saath bhirera hidney cheej ho bhudi bhaneko . tight t-shirt lagayera aafno ghorley bhudi dekhaunu parcha. khanai chodera k bhudi ghataunu, yetro dukkha garekai khana -masti garna ho. aaba tyahi paani chodchau bhaney ta jogi banera jungle pasey huncha, bhyakur khadai basa. 5-6 mahina ma ram dev bhayera niklaula.

पुन्टर ब्रो त्यति सजिलो चै अलि छैन... त्यति सजिलो हुने भै दिएको भए त शायद कसैको पनि भुडी ठुलो हुदैन थियो होला...

porsche2014 ब्रो,
तपाई को कुरा सहि हो तर हेर्नु न traed mill ra pani khane bahek aaru garne fursad nai chaaina
school,kaam tehi ta ho

हाहा नाज ब्रो,
मेरो त अहिले १९२ पौण्ड छ मलाई त एकदम डर लागि राको छ
यो घटाउनु पर्छ नत्र रोग लाग्ने चान्स धेरै छ

follow mike Chang on youtube

Mike Chang is fuccking crazy, nobody can do that, even a real athlete

Mike Chang ko "Insane Home Fat Loss Workout" is pretty easy. Tyesto garho kehi chaina. Just basic workout haru cha, majja le fat burn huncha. Tarra healthy diet garnu parcha, chito ghatnu cha bhaney Strict diet garnu parcha. Daily 20 mins. Really worth it. If you want, i can fwd my diet plan as well. (Hamro nepali bhat daal tarkari bhanda mitho huncha...)

Milney bhako bhaye mero before and after pic paste gari दिन्थिये. (होश साझा मा अझई त्रोल्ल गर्नई बाकी छ )

If your body weight is 192 then you need to drink 96 oz of water every day , plus you need to run 2-3 miles at least. Aalu tama bhat is even possible in my diet but make sure you don't eat it after 7 PM. Now 3 days a regular exercise is also must.

Daily 20 mins. Really worth it. If you want, i can fwd my diet plan as well

gari khana due ब्रो,
कृपया ब्रो को diet प्लान राख्न मा बिनम्र अनुरोध गर्दछु अनि ब्रो लै धन्याद सालाह देको मा

atomic bro,
thank u so much for your suggestion,
regarding drinking 96 oz water i can easily do that other advice i will try to manage time to do that
thanks again

1st meal: 3-5 eggs ( without yellow ) + 2-3 slice bread ( pepperidge farm whole grain bread) ( I still do not prefer other so called whole wheat bread, they are fake) . You can replace with brown whole wheat bagels.

2nd meal: protein shake ( with the mix of oat meal and peanut butter ) , banana etc .

3rd meal : 2 cup cooked rice only and dal, tarkari , chicken. ( This meal is for us , Nepalese who crave for bhat and masu all the time but I prefer only 2 cups; not a binge eating )

4th night Meal: Fish ( cat or tilapia) grilled , any green vegetables , beans etc or beef or chicken ( all grilled)

You can Eat cottage cheese with any berries before going bed if 4th meal plan is not really satisfies you.

This is my meal plan that I made based on calory and protein that I need. You can always modify it depending upon your height and weight. You can check on websites to calculate and plan your own.

Nice!!!
Atomic bro le vhaneko plan follow garey huncha, infact jasto healthy diet follow garda pani huncha. Tyeso garda At least you are getting away with unhealthy food.

Mero diet plan chai alik extreme cha!!! so tyo adapt garna alik garho huncha!!!
Mero fridge ma chai: hariyo pariyo(salads), vegetables, chicken breast, salmon, fat free milk (or 1%), Sriracha(yo chai jati garey pani chutauna sakiyena),egg and other few things bahek kehi hudaina. Ani olive oil, salt, pepper, lemon/lime for cooking that's it. Ani Brown rice(but every 2 weeks)

I was too desperate to loose weight, so i followed these diet and mike chang ko insane home fat loss. (Afno biha garna janu parney thiyo, kah aba biha ma pani bhakundo fuleko jasto vhayera janu ni haina).

Basically, throw away all those junk food from your kitchen. Avoid too much sugar consumption. Control your temptation to our favorite Khasi ko masu and Bhat. Completely stop drinking Sodas(Coke, fanta...).

Don't listen to your wife/girlfriend/partner, or your mom, or roomates or anyone "Aja khada kehi pani hudaina","Kailey kahi khada kehi pani hudaina", "Ke natak gareko", "Marlas ni", "bhat ta khanu pari halcha ni" after they see change in you then they will stop.

Tarra yeso bhandaii ma everyday yo nai garnu parcha bhanney haina ni... Social pani hunu paryo ni haina. Tyesto bela ma chai Just make your judgement and try to consume as healthy things as possible. Beer/Liquor or MOMO khana chai just go to a resturant/Bar (Ghar ma lyayera/banayera khayo bhaney chai dheraii khancha) plus bahira gayera khayo bhaney expensive pani huncha, so you wont drink/consume much. (Note: Don't dink and drive!!!)

Khoi yesto kura haru jati bhaney pani sakidaina. Ani ali hero bhako jasto pani dekhincha :) LOL

Haha..Euta funny kura, eeuta sathi was so interested on healthy diet, and i was telling him yesto gar uusto gar, पछाडी बाट भौजु आएर "वहा को येही भुडी देखेर त मा फिदा भाको , पर्दैन घटाउन यो भुडी,कति cute cha" सक्की गो नि !!!

पुन्टर ब्रो I will make a monthly diet plan. and send it to you soon!!!

"पछाडी बाट भौजु आएर "वहा को येही भुडी देखेर त मा फिदा भाको , पर्दैन घटाउन यो भुडी,कति cute cha" सक्की गो नि !!!"- hahaha....budi bhaneko yesto po hunu parcha!
Anyway, talking about my diet, it is also not that complicated. In the nutshell, my diet doesn't have a fixed plan. But basically, I also fill my refrigerator and pantry with healthy stuffs-Vegetables like broccoli, lettuce, spinach, green beans,mushrooms, carrots, mustard green, Lemon, cucumber, etc. My morning breakfast usually includes oat meal, 0% fat milk, whole wheat organic bread(avoid cheap ass breads with high fructose corn syrup), egg whites/ organic eggs, almonds, apples. I eat organic chicken breasts/pork chops/ shrimps(mostly grilled but sometimes I bake or cook as curry as well). Banana, strawberry, peach, etc can also be eaten as snacks. Peanuts, Chick peas, lentils, brown rice, whole wheat spaghetti are some other healthy foods that i eat on a regular basis. Tomatoes, onion, garlic, ginger, cilantro need not be mentioned but I did anyway.No soda at all, periodic alcohol consumption should be fine. I totally avoid beer, maybe wine or scotch here and there. Just mix and match these food and you should be on your way.

Fitness is not a destination but a journey, folks! good luck!!!

Nas, if you believe six packs are made in gym, get out of the disillusion. Six packs are made in kitchen, period. Chau chau is a totally junk food with little to no nutritional value with high sodium content. Your body is what you eat. Invest heavily on whole/organic/real food. It will go a long way in achieving your fitness dream.

Not necessarily fat. If you do not eat enough protein along with other healthy nutrients, you will lose weight but not the way you want. You will lose muscle mass and look skinny fat. Something like a patient of Marasmus and kwashiorkor!

Quinoa try gara bro instead of rice at lunch. Afoo ta saturday matra rice aru din quinoa with mixed vegetable and one greek non fat yogurt. Breakfast ma 2sliced whole wheat bread with peanut butter and one egg alternative. Ani snacks ma fruit . Dinner chahih k khane hunchha. Salmon bake khada khada fish ko smell nai maan parna chodisakyo. Ajkaal ta 2 wota roti with daal and vegetable, kahiley pasta , kahiley upama etc non heavy. Entry to kitchen after 8 is strictly restricted except to get water.Weekend ma 1 din chahih rice with masu cooked on nepali style, mustard green, aloo ko achaar . Tara k garne friday beluka jahiley beer godyo tanna ani ta weekdays bhari sukdai gayekk pet weekend ma pheri ustai.lol. Graph banaune ho bhane thyakkai sinusoidal wave .😐