Lokii
JF-Expert Member
- Sep 23, 2016
- 709
- 2,089
Sawa mkuu, ila hii ya kitairi sio kwamba ntakikomaza zaidi kitambi kiwe tu kigumu badala ya kukipunguza?
Sawa mkuu, ila hii ya kitairi sio kwamba ntakikomaza zaidi kitambi kiwe tu kigumu badala ya kukipunguza?
Jamani,naomba nsaidie kujua diet plan yako..me nna wiki 3 now naruka kamba na nmeacha kabisa kula wanga..ila nataka kujua ntapunguzaje kilo nyingiMAZOEZ YANAHITAJI MOYO WA CHUMA NA SALA...MIMI NILINENE MPAKA NIKITEMBEA KIFUA KINATIKISIKA NYAMA,,NIKAPIGA DIET PLAN YANGU MOJA KWA WIKI MBILI NIKAWA KAMA MODEL SASA NDO NATAKA NIINGIE GIM SEMA NATAKA MWALIM NIMWELEZE NAVOTAKA KUA MAANA MAFUTA YOTE NIMETOA
Usiniambie?? Mimi nilikua mnene kilo 75 now nina 65 baada ya diet na mazoezi hasa ya kuruka kamba....unataka niambia nikiacha kuruka kamba ntanenepa?? Mbona ntajuta sasaMazoezi ni mazuri sana,ila cha kukumbuka ni kuwa UKISHAJIINGIZA KWENYE MAZOEZI HUTAKIWI KUACHA,NA UKIACHA KAMA NI KITAMBI KITAKUWA X 2 AU X 3 YA HIVO ULIVO SASA AU KAMA NI MWILI UTAKUWA ZAIDI YA HAPO.
Katika Nota Bene nimeonesha kua kama una fat nyingi fanya na kujog pia. Kuhusu kitairi kukukomaza hapana usitie shaka kwa hapo.Sawa mkuu, ila hii ya kitairi sio kwamba ntakikomaza zaidi kitambi kiwe tu kigumu badala ya kukipunguza?
Labda kama ulikua una-abuse (siyo kutumia) supplements kipindi unafanya mazoezi mfano Mega Mass, Muscle up, na steroids lakini kama ulikua unafanya naturally wewe haupo kwenye hilo kundi la kuwa kituko ukiacha mazoezi.Mazoezi ni mazuri sana,ila cha kukumbuka ni kuwa UKISHAJIINGIZA KWENYE MAZOEZI HUTAKIWI KUACHA,NA UKIACHA KAMA NI KITAMBI KITAKUWA X 2 AU X 3 YA HIVO ULIVO SASA AU KAMA NI MWILI UTAKUWA ZAIDI YA HAPO.
Ukianza mazoezi iwe ndio kama kilevi chako,sio eti baada ya kupungua uache UTAKUWA BONGE AFADHARI YA MWANZO,NA WATU WENGI HAWALIONGEI HILI. WAANGALIE WANAMICHEZO WOTE WALIOACHA AU KUPUNGUZA MAZOEZI WANAVYOKUWA.Usiniambie?? Mimi nilikua mnene kilo 75 now nina 65 baada ya diet na mazoezi hasa ya kuruka kamba....unataka niambia nikiacha kuruka kamba ntanenepa?? Mbona ntajuta sasa
Na Mimi naomba nisaidieMkuu nimeamua kujitolea kumsaidia mpendwa wangu Khantwe
Uliruka kamba kwa mda gani?! Na mm naruka kamba[emoji5]Usiniambie?? Mimi nilikua mnene kilo 75 now nina 65 baada ya diet na mazoezi hasa ya kuruka kamba....unataka niambia nikiacha kuruka kamba ntanenepa?? Mbona ntajuta sasa
nilikuwa namaanisha roller zinauzwa elfu kumi na mjini ziko nying mnoDah kwahiyo tusifanye mazoezi kwakua elfu kumi nyingi mno?
Aliielezea hapa...nimeipata hii hapaaa,,,,
1
MONDAY
Breakfast: 2 boiled eggs and 1 citric fruit too.
Lunch: 2 slices whole meal bread and some fruit.
Dinner: big serving salad and chicken.
TUESDAY
Breakfast: 1 citric fruit and also 2 eggs boiled.
Lunch: salad of green veggies and chicken.
Dinner: veggie salad, 1 orange and 2 boiled eggs.
WEDNESDAY
Breakfast: 1 citrus fruit and again, 2 boiled eggs.
Lunch: low fat cheese, 1 tomato and 1 slice whole meal bread type.
Dinner: salad and chicken.
THURSDAY
Breakfast: 2 eggs, boiled, and 1 citric fruit.
Lunch: fruit.
Dinner: salad and steamed chicken.
FRIDAY
Breakfast: as the day before.
Lunch: steamed veggies and 2 eggs.
Dinner: salad and barbeque or fish.
SATURDAY
Breakfast: as the day before.
Lunch: fruit.
Dinner: steamed chicken and veggies.
SUNDAY
Breakfast: 1 citric fruit and 2 eggs boiled.
Lunch: tomato salad, steamed veggies and chicken.
Dinner: steamed veggies.
Week 2
MONDAY
Breakfast: 2 eggs + citric fruit.
Lunch: salad + chicken.
Dinner: 1 orange, salad and 2 eggs
TUESDAY
Breakfast: as the day before.
Lunch: 2 eggs + steamed veggies.
Dinner: salad, fish or barbeque.
WEDNESDAY
Breakfast: as the day before.
Lunch: salad + chicken.
Dinner: 1 orange + veggie salad + 2 eggs.
THURSDAY
Breakfast: as the day before.
Lunch: steamed veggies + low fat cheese + 2 eggs.
Dinner: salad + steamed chicken
FRIDAY
Breakfast: as the day before.
Lunch: tuna salad.
Dinner: salad + 2 eggs
SATURDAY
Breakfast: as the day before.
Lunch: salad and chicken too.
Dinner: fruit.
SUNDAY
Breakfast: as so far again.
Lunch: steamed veggies + steamed chicken.
Dinner: as the lunch.
You see that this diet has no carbs almost and that is why you need doctor consult before starting it. The menu is repetitive and simple. And for even better results, include workouts at least half an hour per day.
salads angalia zile mbogamboga za kuchoma mafuta na protein nyigi(braccoli,apple,,parachichi ect) whole grain ni mkate wa brown.....sijui atta....hizo citrus fruit ni malimao ,,machungwa,,,matunda makakasi......ukichoka mkate kunywa na yogat plain low fat......ukiongezea na maoez kidogo unapata majubu mazuri zaidi....kwa wenye magonywa wawaone daktari kwa maelekezo kabla kuanza,,,,yai ni zuri sana kwa sababu inapunguza njaa na inavitamin hasa protin rahisi na low colestrol.....mtupe mrejesho
Jamani,naomba nsaidie kujua diet plan yako..me nna wiki 3 now naruka kamba na nmeacha kabisa kula wanga..ila nataka kujua ntapunguzaje kilo nyingi
Hebu nitajie bodybuilders ambao sasa hivi ni wanene.Ukianza mazoezi iwe ndio kama kilevi chako,sio eti baada ya kupungua uache UTAKUWA BONGE AFADHARI YA MWANZO,NA WATU WENGI HAWALIONGEI HILI. WAANGALIE WANAMICHEZO WOTE WALIOACHA AU KUPUNGUZA MAZOEZI WANAVYOKUWA.
We ni jinsia gani mkuu?Na Mimi naomba nisaidie
Basi naacha cha kunenepa tena sitaki kama kitambi sinaUkianza mazoezi iwe ndio kama kilevi chako,sio eti baada ya kupungua uache UTAKUWA BONGE AFADHARI YA MWANZO,NA WATU WENGI HAWALIONGEI HILI. WAANGALIE WANAMICHEZO WOTE WALIOACHA AU KUPUNGUZA MAZOEZI WANAVYOKUWA.
Mara chache kwa week mara 4......diet ndiyo imenisaidia sana kupunguaUliruka kamba kwa mda gani?! Na mm naruka kamba[emoji5]
Okay me naruka kila sikuMara chache kwa week mara 4......diet ndiyo imenisaidia sana kupungua