आज इस आर्टिकल में हम आपको 7 दिन का डाइट प्लान बॉडी बनाने के लिए के बारे में बताने जा रहे है. जो लोग सुबह या शाम एक्सरसाइज करते है वो इस डाइट प्लान को फॉलो करके अपने बॉडी को इम्प्रूव कर सकते है. अगर आप इस डाइट प्लान को फॉलो करते है तो यह आपके बॉडी साइज़ को बढ़ाने में मदद करता है.
Also Read This ->100 ग्राम सोया पनीर में प्रोटीन की मात्रा
7 दिन का डाइट प्लान बॉडी बनाने के लिए
Check Out -> महापुरुषों की जीवन गाथा
| Day 1 (Monday) | |
| After Wake Up | 1 Glass Lukewarm Lemon Water |
| Breakfast | 4 Egg White + 1 Egg Yolk + 1 Bowl Oats |
| Snack | 1 Fist Almond + 1 Whey Protein Scoop |
| Lunch | 100g Chicken + Green Salad + 1 Bowl Curd |
| Snack | 1 Fist Peanut + 1 Whey Protein Scoop + 1 Multivitamin |
| Pre-Workout | 2 Scoop Citrulline Malate |
| Intra-Workout | 1 Scoop BCAA + 2 Teaspoon Glucose |
| Post-Workout | 1 Scoop Whey Protein + 1 Banana + 5 Almond |
| Dinner | 100g Chicken + 2 Chapati + Green Salad |
| Post Dinner (30 Min before sleep) | 1 Glass Warm Milk + 1 Multivitamin |
Also Read This ->100 ग्राम पीनट बटर में प्रोटीन की मात्रा
| Day 2 (Tuesday) | |
| After Wake Up | 1 Glass Lukewarm Lemon Water |
| Breakfast | 1 Bowl Corn Flakes + 1 Cup Strawberry |
| Snack | 1 Fist Peanut + 1 Scoop Whey Protein |
| Lunch | 2 Chapati + 1 Cup Daal + Green Salad |
| Snack | 2 Bread Slice + Peanut Butter + 1 Whey Protein Scoop + 1 Multivitamin |
| Pre-Workout | 2 Scoop Citrulline Malate |
| Intra-Workout | 1 Scoop BCAA + 2 Teaspoon Glucose |
| Post-Workout | 1 Scoop Whey Protein + 1 Apple + 10 Walnut |
| Dinner | 3 Chapati + Veg Curry + Green Salad |
| Post Dinner (30 Min before sleep) | 1 Glass Warm Milk + 1 Multivitamin |
Also Read This -> 100 ग्राम पनीर में प्रोटीन की मात्रा
| Day 3 (Wednesday) | |
| After Wake Up | 1 Glass Lukewarm Lemon Water |
| Breakfast | 4 Egg Omalate + 2 Brown Bread + 1 Fruit |
| Snack | 1 Fist Almond + 1 Scoop Whey Protein |
| Lunch | 100g Fish + 1 Cup Brown Rice + 1 Cup Curd |
| Snack | 100g Papaya + 1 Scoop Whey Protein + 1 Multivitamin |
| Pre-Workout | 2 Scoop Citrulline Malate |
| Intra-Workout | 1 Scoop BCAA + 2 Teaspoon Glucose |
| Post-Workout | 1 Scoop Whey Protein + 1 Banana + 10 Peanut |
| Dinner | 2 Chapati + 1 Bowl Chicken + Green Salad |
| Post Dinner (30 Min before sleep) | 1 Glass Warm Milk + 1 Multivitamin |
Also Read This -> अदरक के 10 नुकसान
| Day 4 (Thursday) | |
| After Wake Up | 1 Glass Lukewarm Lemon Water |
| Breakfast | 3 Egg White + 2 Egg With Yolk +1 Bowl Curd |
| Snack | 1 Fist Almond + 1 Scoop Whey Protein |
| Lunch | 5 Egg Omalate + 3 Brown Bread + Green Salad |
| Snack | 10 Walnut + 1 Scoop Whey Protein + 1 Multivitamin |
| Pre-Workout | 2 Scoop Citrulline Malate |
| Intra-Workout | 1 Scoop BCAA + 2 Teaspoon Glucose |
| Post-Workout | 1 Scoop Whey Protein + 1 Banana + 1 Apple |
| Dinner | 100g Chicken + 3 Chapati + Green Salad |
| Post Dinner (30 Min before sleep) | 1 Cup Milk + 1 Multivitamin |
Also Read This -> 100 ग्राम दूध में प्रोटीन की मात्रा
| Day 5 (Friday) | |
| After Wake Up | 1 Glass Lukewarm Lemon Water |
| Breakfast | 1 Bowl Oats + 1 Banana + 5 Almond |
| Snack | 1 Fist Peanut + 1 Scoop Whey Protein |
| Lunch | 3 Chapati + 100g Chicken + Green Salad |
| Snack | 2 Brown Bread + Peanut Butter + 1 Scoop Whey Protein + 1 Multivitamin |
| Pre-Workout | 2 Scoop Citrulline Malate |
| Intra-Workout | 1 Scoop BCAA + 2 Teaspoon Glucose |
| Post-Workout | 1 Scoop Whey Protein + 1 Apple + 10 Walnut |
| Dinner | 100g Fish + 2 Chapati + Green Salad |
| Post Dinner (30 Min before sleep) | 1 Glass Warm Milk + 1 Multivitamin |
Also Read This ->100 ग्राम मटर में प्रोटीन की मात्रा
| Day 6 (Saturday) | |
| After Wake Up | 1 Glass Lukewarm Lemon Water |
| Breakfast | 4 Egg White + 1 Bowl Curd |
| Snack | 1 Fist Almond |
| Lunch | 2 Brown Bread + 100g Fish + Green Salad |
| Snack | 10 Walnut + 1 Scoop Whey Protein + 1 Multivitamin |
| Pre-Workout | 2 Scoop Citrulline Malate |
| Intra-Workout | 1 Scoop BCAA + 2 Teaspoon Glucose |
| Post-Workout | 1 Scoop Whey Protein + 1 Cup Strawberry + 1 Teaspoon Peanut Butter |
| Dinner | 4 Chapati + 100g Chicken + Steamed Broccoli |
| Post Dinner (30 Min before sleep) | 1 Glass Warm Milk + 1 Multivitamin |
Also Read This -> वजन कम करने के डाइट प्लान
| Day 7 (Sunday) | |
| After Wake Up | 1 Glass Lukewarm Lemon Water |
| Breakfast | 4 Egg White + 1 Bowl Curd + 1 Cup Strawberry |
| Snack | 5 Almond + 5 Peanut |
| Lunch | 1 Cup Brown Rice + 100g Chicken + Green Salad |
| Snack | 1 Scoop Whey Protein + 1 Multivitamin |
| Dinner | 4 Chapati + 100g Fish + Green Salad |
| Post Dinner (30 Min before sleep) | 1 Glass Warm Milk + 1 Multivitamin |
Also Read This -> 1 केले में प्रोटीन की मात्रा
Final Word
आज इस आर्टिकल में हमने आपको बॉडी बनाने के लिए 7 दिन का डाइट प्लान के बारे में बताया है. अगर आपको इससे जुडी कोई और जानकारी चाहिए तो आप नीचे दिए गए कमेंट बॉक्स में कमेंट करके पूछ सकते है. अगर आपको किसी अन्य टॉपिक पर हमारा आर्टिकल चाहिए तो आप कमेंट करें.
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