bodybuilding diet chart in urdu

what's up guys? jeff cavaliere, athleanx.com. today's going to be a little bit of a rantvideo. but you know what comes with a rant, the truth! and today the truth about getting abs is alwaysgoing to reside around your nutrition. but the fact is, many people will complicatethe nutrition unnecessarily along the way. whether it be consciously or whether it bea subconscious thing. because we want to have something stand inthe way of actually doing what we know we need to do to get abs. well we don't need to do that.

i'm going to simplify today a 5 step planfor you on how to get your abs to start showing, regardless of what you look like now. because i can tell you this, when i startedthis very same 5 step plan that i'm going to share with you here today, i didn't haveabs. and i had nothing of what you might see heretoday. but i do know this works. because i did usethis myself and i know that the simplicity behind this is the key. because if you can't do something consistentlyforget about this long term effectiveness and that's what we have to fix, ok.

ok, step one, are you ready for it? cut the crap!! and i mean this two different ways guys. number one, cut the crap, start being honestwith yourself about the foods that you know you shouldn't be eating. if you have this idea about wanting to chasea 6 pack, which we will put up here as the end goal. we know that it's not something that everybodyhas. it requires effort, it requires dedication.

then there are things along the way that you'regoing to have to sacrifice. and for you to pretend that you don't knowwhat the crap is in your diet that you need to cut out, that's just lying to yourself. so i know that it's probably not the answeryou want to hear but it's the answer that you need to hear. and that is, you need to start right awayby cutting the crap out of your diet. and i can tell you first and foremost, speakingfrom experience, i was the absolute worst eater on the planet. i used to have fast food all the time, everydinner, pretty much.

i used to eat entenmann's, i've talked aboutthis before, every morning for breakfast, dunkin donuts for breakfast. i used to bring hostess cupcakes, ding dongs,ring dings, snowballs, that was my lunch, otis spunkmeyer cookies. i'm plugging a lot of brands here but unfortunatelyi don't support them anymore because i don't eat any of their crap. so i got rid of it. but you have to do that right now, whetherit's excess alcohol, you've got to make sure, if you have to question whether it's excess,it's probably excess.

you want to make sure that you get those thingsout of your diet as soon as you possibly can. because you're only fooling yourself and lyingto yourself the longer you keep them in there, thinking that you're going to be able to keepthem in your diet long term, i'm saying long term and still be able tohave the 6 pack that you want. ok now that the crap is out of your diet,the second phase here is one that actually might shock you. because it's counterintuitive to what a lotof the keyboard scientists will tell you out there on youtube. and that is you actually should be eatingmore often.

you see if you eat more often there's threethings will happen that actually allow you to start seeing that 6 pack a little faster. number one it's a habitual thing, it's habitforming. it's teaching you to look at nutrition asfuel instead of looking at nutrition as a reward for being a good boy when you werea kid. alright you did something good, mommy gaveyou a chocolate sundae. well that's not going to happen here anymoreguys. you've got to start looking at food as thefuel to get you through the day at your peak performance.

like an athlete would view their food. ifwe can get to that point, we're one third of the way. the next thing that happens is, we want tostabilize our blood sugar by eating more frequently. now forget about the implications of whetherwe eat our 42 grams of protein in the morning or we divide it in 21 grams at breakfast and21 grams at lunch, and stuff, about how anabolic or not that is. guys it's probably not going to matter allthat much at all. there's studies that show that. i'm not talking about that, i'm talking aboutthe implications on blood sugar stability

and how that makes you feel, and feel more energetic throughout the entireday by having a steady blood sugar as opposed to succumbing to the peaks and the valleys. the third thing that happens when we eat moreoften is we actually then are more able to control our portion sizes. because if you're supposed to eat every 2and a half to 3 hours what winds up happening is you might not be hungry enough to overeat, or crave or indulge in something you mightnot necessarily want to later in the day, because you've controlled your hunger throughoutthe day.

so it's for all the reasons that you neverare told about. it's for all the reasons that aren't in thescientific journals but it's for the reasons that we actually get it to work when we doit long term. ok now we're going to move on the phase three. you cut the crap out, you're eating more often,and now it's the one that kind of trips people up the most because they don't know they'redoing it. you've got to go back and take a second passthrough that diet and start eating less of the less obvious stuff that's not so goodfor you and replace it with more of the stuff thatyou know is good for you.

what i mean by that is, i'll bring you backto my experience, when i was eating and trying to transition myself to eating better, awayfrom all that junk food that i was eating, i started to eat chicken more often. i startedto eat oatmeal more often because i was reading that these were the things that i should beeating and i started drinking juice because i knewit was healthier than maybe some of the soda that i was drinking in the morning. ok, that's improvement but it's not whereyou need to be if you truly want to get your 6 pack to show and to show throughout theyear, 365 days a year. so, what you need to do is start looking atthose choices again, could i make them better.

and in terms of chicken, yeah i was eatingchicken but i was still eating chicken tenders and chicken mcnuggets and all kinds of vatfried chicken. just because you're eating chicken doesn'tnecessarily mean that you're eating the right kind of chicken. so i educated myself that there are betterways and healthier ways to eat chicken and prepare it which is what i started to do, and i started to immediately see differencesin gains by doing so, so i was encouraged by it. the next thing i did again, with oatmeal,i started to change the way i prepare my oatmeal.

it was easy enough to make the change. and then use the quaker oats that came outof the packs and say i think i'm doing a good thing, but i felt like it was candy at thesame time. because i'm eating all that extra sugar, allthat extra salt that's in those prepared, along with the additives, that's in those little prepared packets, untili made the change to go to whole grain slow cooked oats. those are much healthier foryou. and again, when i made that switch, i couldsee the immediate differences in gains in my physique as i was making them.

so i was encouraged to continue to do themand it wasn't bad. i loved what i was eating. it wasn't like i went from eating somethingi liked to something i didn't, i'd already made that change. and i was now used to it and making more improvementsalong the way. same thing with juice. guys at some pointtrust me, at some point, get rid of your sippy cup, stop drinking juice and start drinkingmore water. when you're a kid, it's ok. when you get tobe an adult, i don't think juice is the best thing in the world for you. and it's not even because it tends to be loadedwith sugar.

what happens here guys is we tend to drinkthings in place of what we know we should be drinking more of, and that's water. and there's no way to replace the water thatyou need in your diet. especially if you're trying to develop a completephysique. your muscles thrive on water and everythingyou drink in place of that is not a substitution for it. it's something exactly that, drinking in place. so get rid of the juice, start making moreimprovements and refinements on that second go-through in your diet

and i promise you, you'll start to see a lotmore improvements, this is where you see the most. but this is where people tend to need themost help because they may not realize some of the things that they're still eating thataren't so great for them. ok so you cut out the crap, you're eatingmore often, you took a second pass through that diet to get rid of the less obvious thingsthat are causing a problem, and now you're going to do something that'sprobably again, going to blow your mind a little bit, and that is you're going to start eating moreof the good foods.

see you don't want to be confusing yourselfhere guys with your pursuit of abs of just getting abs. because you see even christian bale on themachinist here had abs but it doesn't mean that he looked good. if you want to look good and build muscleat the same time, you're going to have to support that new muscle growth along the way. so the goal here is not just to get abs butto get abs along with building lean muscle. in order to do that, you're going to haveto eat. but we want to make sure that, there's a sequencewe're following here, because you have to

had already gotten out those bad foods fromyour diet. you have to have already abandoned those cheatdays and those childlike needs for rewards of hot fudge sundaes because you show up atwork on time. you've already gotten rid of that. you've gone through the second pass-throughand made sure you've gotten rid of those ones that are a little bit more deceptively underminingyour ability to get your abs. so now if you're locked in on the foods you'reeating and you're really doing a good job on selecting the proper nutrition to fuelyour body, well now you want to feed your body and especiallyif you're training hard, you want to feed

your body more. because that's the only way you're going tosupport your new muscle growth. one of the big things that happens a lot oftimes, when guys go and they make these kinds of radical changes to their eating style, is they're getting in a lot fewer caloriesthan they're used to because the foods they swapped out were either loaded in fat or loadedin sugar or loaded in lots of extra calories, so now they're finding themselves to be veryvery hyper caloric, enough to get abs but not enough to support that new muscle growth. so you want to make sure that you are supportingit by eating more of these good foods that

now exist in your diet primarily. and that brings us to our fifth and finalphase here, which is to supplement for consistency. guys here we say it all the time, that consistencyhere is the key to looking good. not just for a few days but to looking goodfor a lifetime. i try to stand in front of you here, 365 daysa year now for the last 6 years and not just look good but look better each time i stepout. at least that's the goal i have in mind. and what i do is i practice what i preach. and by doing so, i utilize my supplementationhere as a very key part of me staying consistent

with my meals. because i know that we have to have a highfocus on the quality of our nutrition. everything we just built up to, to this fifthand final phase, but nutrition can sometimes be difficult to stay consistent with. you guys know the challenges. i myself knowthe challenges. i travel a lot for my job. i may not be withinaccess to all the proper nutrition that i need at any given notice. but if i have my supplements and i have mysupplementation available, i know that i can get what my body needs right then and there,in a very convenient, travel friendly way.

so i do that. but it doesn't have to be where you're runningaround on the road, it's just something that you can take with you that you know you'redelivering the proper nutrients, you're getting protein to your muscles, youhave everything your body needs and you're getting it in a way that's very very, likei said, convenient and easy to do and easy to follow. at least less stress than to have to focuson getting all these meals throughout the day to follow the recommendations that i'vebeen giving you. we also have the added benefit of supplementationproviding us with the ability to take our

bodies to the next level by delivering thingslike creatine. which we know is a highly researched supplement,ergogenic supplement that we know the benefits are proven. but we can't get it through food alone guys,we've talked about this many many times before. those that argue that you can get it froma steak, that's steak every single day. do you think that you're going to eat steak,first of all you might not have the budget for steak every single day. and your heart may not like the fact thatyou're going to eat steak every single day. what you want to do is get the benefits ofcreatine without having to have steak every

single day. and the only way you're going to be able todo that is by taking in the proper supplementation. so there's two big reasons why you want todo it. but remember, focus on it when you need tofocus on it. if you're sitting there at 30-40% body fat,forget about the supplements at this point. and forget about my supplements. i tell youthat honestly all the time. it won't matter, at that point it won't matter. it's like throwing a deck chair off the titanic.if you want to make a difference, do the things you know you need to do now.

start with step one, get rid of that crap.that's the biggest thing. you know what it is. if you don't know what it is, i'd be shocked.you really probably know what you need to start doing. it's just that we feel like the need thatwe have to continue to reward ourselves with the things that make us happy. and a lot oftimes food makes us happy. but there's a lot of other ways to be happytoo guys. looking in the mirror and loving what yousee and liking what is looking back at you, that can make you happy too, i promise you.

and feeling energetic and being able to goout with your wife and feel good standing next to her. or being able to take your kids out and notfeel like the dad that has no energy to be able to do something with them, that can makeyou feel great too. and it can be far more rewarding than thatpiece of chocolate cake or whatever it is that's tempting you at the moment. so start getting yourself in line here, followthis 5 simple step plan please. if you do one thing for me, don't get deterredby the simplicity of this plan. don't say, oh i couldn't wait for him to finallygive me the macros that i needed to get my

abs in proper shape. "&#@%" the macros guys. honestly if i haveto hear that one more time, i'm going to puke. we don't need, macros are not solving yourproblems here. you know what you're problems are. you'veidentified what they are and you've got to start implementing them. and i'm not trying to be a tough ass here.i'm trying to be the real, the real help that you need. the one guy that will come up here and willtell you that this is what you truly need to do.

it's not as hard as it seems but you haveto have the dedication and the desire to start making that change, alright. guys, i hope you found this helpful, again,this is a real plan and this will really work and i know it really works because i reallydid it myself. and it took some time but changes, minor asthey may be, over time lead to consistency that lead to your ability to look good allyear round. if you guys are looking for help along theway with a meal plan, head to athleanx.com, get our athleanx training system. i lay it all out for you, meal by meal.

and if you're looking for the supplementation,if you're at the level, to help you remain consistent by delivering proper nutritionto you every single day, day in and day out, that's our rx supplement line, you can findthat at athleanx.com as well.

bodybuilding diet chart in urdu,guys, i'll be back here again in just a fewdays. i hope you enjoyed the video and again sorryfor the rant, if i got a little bit off topic here but i think it's really really important. i'll see ya.