ABU BAKR CHAUDHRY's Journal, 28 Jul 20

Share your before and after pic for others motivation  

Good. Mein ne 84 kg se start kia tha Leap Fitness Group ke app mein, 4 weeks mein 78 pe aa gaya. Abhi 70 tak jana hay. Wese mein healthy range mein hu but Hypertension ka khatra hay. Is liye doctor ne kaha hay ke 68 to 70 tak drop karo. I eat normally. No changes in diet. But 2.8 L water daily and Cardio 6 days a week. Cardio ke liye mein Leap Fitness ka app "Loose Belly Fat" and Fitify app use kar raha hun. Muscle gain ke liye "Arm Workout" + "Home Workout". Exercise routine mein HIIT 20 mins, Circuit Training 11 mins, Evening mein; and Afternoon mein Arms + Core Strengthening (Tabata + Plyometrics). Changes 16th day pe nazar aani shuru hui. 6 pushups se 24 pushups pe, girly hands se muscular hands, Jelly ki tarah jiggly belly se zara si strong belly and 2cm decrease hui hay belly. Abhi 10 cm aur decrease karni hay. Total 3 months ka estimate hay.  

mera weight be 72.5 par aa kar stuck ho gya ha 😑 

Bhoot acha laga ap ke fitness story jan kr Bro 

wasifa : 1 -2 din sub kuch choor dp diet exercise relax kry or 2 din tk high calories diet lah 🍔 🍟 khao 😋 phir wapis normal routine pr ah gye ess se weight loss dobara start ho gye ga.  

great job....in others words you broke the weight lose plateaue! it happens bulking or cutting, only the smart brains can broke the plateau e.. better share the knowledge with others, cheers! 

I am at 100kg. I eat boil egg and 1 class milk in morning. Then I eat 1 boneless chicken at night and 1 brown bread. My weight loss is very slow.  

abu bakar u r right aisay he huva. main ny eid pay 2 din k liye sari dieting cchor de. now everything is back to normal. im loosing weight but exercise is must. 

wasifa 😌💯Right hn Me😂Qu k🙈hmm Humans ke body Dheet bot ha kbhi pyar se maan jate ha toh kbe strict diet se 😂 

usman majid ap bhoot zayda Crash Diet ker rhy ho apni Maintain calories find kro phir fat loss calories phir Nutrition find kro CarBs Protein or Fat percentage ye sub Maloom krny k Bad ap apni meals Bnaao or weight Training (Farz Namaz ke trha) week me 5 time minimum kro phir Daikhna Fat Burn Mussel gain or weight loss Bhoot taizi se ho Ga.  

Aoa bhai eid mubarakkk mere bhe weight 100 hai ab kam krna hai koi best diet plan bate 0344900899 please whatup me. Working in NADRA Islamabad  

0344 9008990  

ok 

03332503754, agar app sahi se batado mujhe kya karna hai main dil se dua karoon ga. Plz help I need to get fit  

OK usmanmajid mja khushi ho gi ap ke help kr k  

Bhai please share your contact pr contact me on 03075611729 WhatsApp i need some serious help please regarding diet  

923024846988 whatsapp  

share yur daily routine about diet nd workout 

@Sana ye Mere Activity level calories deficit or macros k hisab se Diet plan ha koi b follow na krny lg gye. High protein low to moderate carb diet 👇 wakeup :5am 1:Luke warm water with 🍋 Aftr Namz(Fajar) gym jata hn 1 hour cardio jis me crunches jumping 🏃 jogging planks mtlb belly ke exercise with or without weight Breakfast:7:30am 4egg white 1cup tea ya kbhi (4eggwhite+1whole egg Omelette) 10am Green tea with Salad 12-1pm Lunch 250-200grams of chicken breast(microwaved 0 oil) with 100 grams of Boiled white rice ya whole wheat roti. 2pm ☕ 😋with milk and sugar 5pm Black tea ya Coffee 6pm gym jta hn for 🏋‍♂weight Training . aftr traing k forn bad 👇 1ltr Bottle me 1mg pink salt with 🍋 (Drinking wtr) 8pm boiled 8 egg white 1 whole egg 9pm chicken breast same ooper wali with vegetable salad+ cup of chickpeas red kidney beans little bit of whole wheat roti Forn bad ☕ for late digestive effect 😁 it's working . 10pm k Bad intimate Fasting ya 👇 12am se phly agr bhook lg gye toh salad with 100grams chicken( ye week me 2 bar)  

Bhai Mera 92 sy 83 pr a kr ruk gya bht slow slow Kam hu rha,,, kindly share your diet