 reply nesar75`
nesar.....weight height k hesab se hota hy....... lakin filhaal to aap ka weight bht hi kam hy..
sub se pehly running( nashtay se pehly us k bd 4-6 eggs (1 zardi) 4-6 banana, with a glass of milk lo. yai aap ka nashta hoa. 10 baja tak kuch zaror khao....... jaisy kuch fruits, sagudana phir lunch..........jo bhi aap khana khatay hoo us se zaida khao isi tarha sham mai phir kuch na kuch zaror khao is k bd gym jana bht zarori hy.......gym jao aur weihgt lifting karo. raat k khana mai jo bhi khao, thora ka khao.......khana k bd thora sa gap do aur eik glass milk peo.
us k bd walking karo 30 mint tk kisi park mai
in sub k sath sath khyl rakhna k fast food kam se kam khao, isi tarha deep fired khana bhi kam se kam........aur green tea jitni pe sako peo.
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