Sulabh Negi's Journal, 04 Apr 21

definitely difficult. Cycles of bulking and cutting. In the end I realised, it doesn't last. So, decided to stay at optimum weight, with balanced and manageable diet and some light exercises.  

Yes 😀😀😀chalne do Jaise chalra  

Nothing last forever.Uss condition me maintain rakhne ke liye bi diet follow Rakho ..ye koi jindagi hai kya ..Khao piyo halki fulki exercise Karo that's it 😹 

If we consume less calories and less proteins does our body become weak?  

@anuk18 protien is very important for our muscle and if you consume less protien you will loose muscle mass....this is very long topic so only telling what u asked for...🙂🙂 

@anuk18 chlo thoda aur brief de dete hain Their 7 are nutrient Protien,carbs,fat, vitamins,minerals,fiber and water. Except vitamin and mineral your body required all other nutrients in large amount to function. Protien,carbs and fats provide you energy which you count as calories you burn or intake .Eating 1 gm of protien or carbs will give u 4 calories and u will get 9 calories by eating 1gm fats.Your body will get instant energy when you feel low is from carbs,carbs will break down in form of glucose in your body to give energy to your RBC present inside your blood so that you can feel energetic. you can directly drink sugary drink as they will not need further digestion as they are in simplest form in which your body convert food you eat. your body can't store protien like as it store fat under the skin and carbohydrates in the form of glycogen inside your liver and muscles .Carbs are stored as glycogen when your RBC become full means there is no space for them to store more glucose...in this situation your blood sugar level start increasing so your brain order your pancreas to release insulin so that extra sugar present inside your blood can be stored as glycogen in your muscles and liver for further use. Baki ki story bi Sunni hai hai toh bolo.😀😀  

@Sulabh Negi OMG!! So much of information interesting baki ki bhi bata hi do😁 

@anuk18 suno fir...your body need energy for 1-when resting-for basic body function Jaise respiration ke liye,heart ko blood pump Karne ke liye entire body ko and brain ko thinking ke liye it is for 24x7. 2-When you are active MATLAB exercise karte time. 3-When you are eating,for digestion and storing energy. Thik hai. Ab Mano tumne Khana khaya toh Khana stomach me digest Hua,fir Uske baad instestines me Gaya waha se absorption Suru hogaya khane me se mtlb khane me present nutrients tumhare blood me Jane lagenge,Kuch absorption intestine me Hoga and Kuch liver me ab tumne Mano Kuch food khaaya lekin tumhe hunger Nahi tha mtlb tum Kuch Der pehle hi Kuch khate ho toh Jo tumne abhi khaya uska digestion hone ke baad jitna glucose blood me Jana tha RBC and other cell ko replenish Karne ke baad Baki Ka glucose muscle and liver me store Hoga as glycogen and jab muscle and liver Ka store bi full hojayega toh apka glucose fat ki form me convert hokar adipose tissue me store hojaye under your skin  

Jo fat hota hai sabse Jada amount of extra energy ye store karta hai...further use ke liye when you are not getting enough energy from glucose and glycogen store in muscles,but dikkat ye hai fat ke sath ki ye energy release abnormal tareeke se krta mean bahut slow ...fat ki form me store energy use Karne ke liye apko pehle 30 min exercise karni hogi without eating then when apka blood me glucose Ka level kam hone tab pehle apka glycogen breakdown Hoga in form of glucose.take Apke cell ko fill Kar sake and jab glycogen Ka stock bi khtm hone lagega tab apka fat breakdown Hoga for energy means refueling your cells in blood.Protien apka only tab use Hoga jab apki body ko enough energy Nahi mil pari from carbs and fats.iss situation me apki muscle breakdown hone lagega and muscle mass girne lagega.  

Digestion rate. Sabse jaldi apka digest hota hai sugary food..means inko Lene se apko instant energy milegi..means Apke blood Ka sugar level ekdum se increase Karne page kyuki ye simplest form Hoti hai food ki inko koi further breakdown ki jaroorat Nahi. Second atta hai simple carbs like rice hogaya,white bread,pasta,mtlb refined food. Third complex carbs Jaise brown bread,wheat roti,Dalia means mostly unrefined cheeje.kyuki complex carbs apka pehle simple carbs me convert Hoga than further glucose me so iss process me time Lagta hai. Last hai fat isko digest hone me 48-72 hours lagte hai.kyuki Jada hi complex structure hota hai inka.  

Ab baat karte hai fiber and vitamin and minerals Fiber food Jo aap khate ho aap jaisa khate ho waisa hi bahar atta hai kyuki your body can't digest or absorb fiber but Apke body me present Jo healthy bacteria wo inko use karte hai as a food.Fiber Ka main role ye apko constipation se bachata hai and apki stool me bulk add karta hai..means Jada stool and Jada fiber khane se ye Hoga apko bhool Kam lagegi and aap Jada bi ni khaoge and more bi ni honge 2 type ke fiber hote hai soluble and insoluble... soluble fiber Apke water me dissolve hojate hai and they can help in controlling cholesterol and sugar level in blood. Vitamins and minerals Apko mcg ke hisaab se chahiye per day bahut kaam and their main role is that they are used by your body organs to carry out different process and bodily functions.Agar inki kaami hogi toh body proper function ni karegi and water ke bare me apko malum hi hai JAL hi Jeevan hai😀 

Baapre sabkuch batadiya project main help hogaya thank you😛 Science student ho? 

@anuk18 9th,10th me padhi thi science Kabhi Kisi jamane me😀 

Fir bhi itna jante ho hats off👏 

Suggest some good breakfast option for students living in pg / hostels ..? Khana to mil jata h breakfast skip karna padta h.. suggest some.  

My Goal is muscle gain with weight. But permanent gain.  

Also ... please guide us , how did you use your amazing knowledge of foods for your muscle building.  

@hit5432 nothing is permanent bro...to have muscular physique for long time you need to be consistent in three thing 1 good diet,rest and heavy exercise...the more you do this things the more you get muscle mass if you are healthy. For guys in hostel for breakfast you can take oats,Dalia,egg white,tofu,brown bread,poha,banana, cornflakes,double tone milk  

@hit5432 one more thing never skip any meal never ever because if u do so your body first uses your glycogen store for energy and when these stores became empty it will turn to your fat stored but fats provide energy at very slow rate and in abnormal way..so there is very likely possibility that your body can turn to muscles for energy production if you have to do some heavy work in between...in this situation you will start loosing your muscle mass