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Gym Beginners Diet Plan PDF – Muscle Banane Ka Indian Veg & Non-Veg Meal Guide (30 Din)
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Gym Beginners Diet Plan PDF – Muscle Banane Ka Indian Veg & Non-Veg Meal Guide (30 Din)

(5 customer reviews)

Original price was: ₹399.0.Current price is: ₹199.0.

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Digital Products › Fitness & Nutrition › Muscle Banane Ka Diet Plan

DIGITAL PDF EBOOK • 30 PAGES

Muscle Banane Ka Diet Plan – Gym Beginners Ke Liye 30 Din Ka Indian Food Guide (PDF)

Gym shuru kiya hai? Ab sahi khana seekho. Roz kitna protein chahiye, Indian foods mein kitna protein hota hai, Veg aur Non-Veg meal plans, kam budget ka khana aur 30 din ka simple action plan – sab Hinglish mein.

⚡ Instant download📱 Phone / Tablet / PC🥗 Veg + Non-Veg dono🇮🇳 Indian khane ke examples💰 Budget-friendly

Special Price
₹199 One-time payment

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✔ Payment ke baad instant download | 📱 Kisi bhi device par padhein

📦 Digital product – koi physical book ship nahi hogi
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Is ebook ke baare mein

  • ✔ 30 pages, simple Hinglish mein – muscle banane ke liye body ko kya chahiye, protein kya hai, calories kaise samjhein aur meals kaise plan karein.
  • ✔ Indian khane par based – dal, roti, chawal, paneer, soya chunks, ande, doodh, dahi, chana aur rajma jaise ghar ke khane se plan banao.
  • ✔ Veg aur Non-Veg dono ke liye – dono ke alag sample meal plans, workout se pehle aur baad ke khane ke options ke saath.
  • ✔ Kam budget mein – mehnge supplements ke bina protein poora karne ke practical tareeke aur weekly grocery list.
  • ✔ Roz kitna protein chahiye – body weight (kg) ke hisaab se aasaan calculation aur 50, 60, 70 kg ke examples.
  • ✔ Tracking aur worksheets – weekly progress tracker, daily checklist aur personal meal planner, jinhe aap apne hisaab se bhar sakte hain.

Yeh guide kiske liye hai?

  • ✔ 🏋️ Jinhone abhi gym shuru kiya hai aur samajh nahi aa raha ki kya khana chahiye
  • ✔ 🥗 Vegetarian log jo soch rahe hain ki protein kahan se milega
  • ✔ 🍗 Non-veg khane wale jo ande aur chicken ke saath balanced diet banana chahte hain
  • ✔ 💰 Student, hostel/PG ya job wale log jinka budget limited hai
  • ✔ 📅 Jo ek simple 30 din ka routine banakar consistency banana chahte hain

PDF ke andar kya hai?

Saare 30 pages, topic ke hisaab se.

📘 1. Basics Samjho
  • • Guide ko kaise use karein
  • • Muscle banane ke liye body ko kya chahiye: khana, training aur recovery
  • • Protein kya hai aur kyun zaroori hai
  • • Roz kitna protein chahiye (body weight × protein target)
🍛 2. Indian Foods Aur Protein
  • • Indian foods mein kitna protein hota hai (soya chunks, paneer, ande, doodh, dahi, dal)
  • • Dry aur cooked weight ka farq
  • • Muscle gain ke liye Indian meal plate kaise banayein
  • • Protein-rich Indian food combinations
🔥 3. Calories Aur Tracking
  • • Maintenance, surplus aur deficit calories simple tareeke se
  • • Apni calorie need kaise samjhein
  • • Calories aur protein bina confusion ke kaise track karein
  • • Weight trend kaise dekhein
🥗 4. Veg Aur Non-Veg Meal Plans
  • • Vegetarian muscle gain ek din ka sample plan
  • • Non-veg muscle gain ek din ka sample plan
  • • Workout se pehle aur baad kya khayein
  • • Ek din mein protein kaise poora karein
💰 5. Budget Aur Lifestyle
  • • Kam budget mein kya khayein + paise bachane ke 4 tarike
  • • Weekly grocery list
  • • Smart food swaps
  • • Subah/shaam gym, bahar ka khana aur meal miss hone par kya karein
✅ 6. Mistakes, Myths Aur 30 Din Plan
  • • Gym beginners ki 7 diet mistakes
  • • Muscle gain diet ke 6 common myths
  • • 30 din ka week-by-week plan aur 30 din baad progress review
  • • 6 daily habits aur nutrition safety notes

Ek jhalak: Indian foods mein protein

🥜 Soya chunks 50 g dry – lagbhag 25–26 g protein
🧀 Paneer 100 g – lagbhag 14–20 g protein
🥚 Ande 2 bade ande – lagbhag 12–13 g protein
🥛 Doodh 250 ml – lagbhag 8 g protein
🍶 Dahi 200 g – lagbhag 7–8 g protein
🍲 Paki hui dal 1 medium bowl (lagbhag 200 g) – lagbhag 9–12 g protein

Yeh ebook ke andar diye gaye approximate numbers hain. Actual protein food, brand, portion aur banane ke tareeke ke hisaab se alag ho sakta hai.

Practical tools jo ebook mein shamil hain

📅 30 Din Action Plan Week 1 se Week 4 tak: routine set karna, khane par focus, consistency aur progress review.
📊 Weekly Progress Tracker Body weight, workout consistency aur diet follow karne ka weekly record.
✅ Daily Diet Checklist Roz apni eating habits check karne ke liye tick-box checklist aur short review.
📝 Personal Meal Planner Breakfast se dinner tak apna daily meal plan likhne ki worksheet.
🛒 Weekly Grocery List Protein, carbs, sabzi-phal aur kitchen essentials ki budget-friendly list.
🍽️ Meal Plate Guide Dal + chawal/roti + sabzi + dahi jaisa simple balanced plate formula.

Honest aur safe approach

  • ✔ Koi guarantee nahi – 30 din mein dramatic muscle gain ya transformation ka promise nahi kiya gaya hai. Results har insaan mein alag hote hain.
  • ✔ Supplements zaroori nahi – ebook samjhata hai ki protein powder ke bina bhi normal Indian khane se protein needs poori ki ja sakti hain.
  • ✔ Fixed plan nahi – meal plans sirf examples hain; body weight, activity, bhookh aur goal ke hisaab se portions adjust karne ko kaha gaya hai.
  • ✔ Doctor se salah – diet shuru ya badalne se pehle apne doctor ya dietitian se salah lene ka reminder.
  • ✔ Food safety tips – ande, chicken aur fish ko achhi tarah pakane aur basic kitchen hygiene ke notes.

Yeh guide kyun choose karein?

  • ✔ Hinglish mein: roz ki bolchal ki bhasha, koi bhaari English words nahi.
  • ✔ Indian khana: wahi khana jo aap ghar par ya mess mein asaani se paa sakte hain.
  • ✔ Veg + Non-Veg: dono ke liye alag practical examples.
  • ✔ Beginner-friendly: bina confusion ke protein, calories aur portions samjhein.
  • ✔ Action-focused: sirf theory nahi, trackers, checklist aur 30 din ka plan bhi.
  • ✔ Realistic expectations: chhote steps, achhi aadatein aur long-term consistency par focus.

Kaise kaam karta hai

  • ✔ Buy Now par click karein aur payment poora karein.
  • ✔ Successful payment ke baad PDF turant download karein.
  • ✔ Apne phone, tablet ya computer par apni speed se padhein aur plan follow karein.

Product details

Format Digital PDF ebook
Length 30 pages
Language Hinglish (Roman Hindi + English)
Includes Protein guide, Indian foods ka protein chart, calories guide, Veg + Non-Veg meal plans, grocery list, trackers, checklist aur 30 din ka plan
Works on Phone, tablet aur computer (koi bhi PDF reader)
Approach Educational aur practical, beginners ke liye
Delivery Successful payment ke baad instant digital download
Note Digital product. Koi physical book ship nahi hogi.

Aksar pooche jaane wale sawal

Q. Kya yeh ebook diet plan ki guarantee deti hai?
Nahi. Yeh ek educational guide hai. Isme meal examples aur simple plan diya gaya hai, par results aapki diet, training, neend, genetics aur consistency par depend karte hain.
Q. Kya protein powder lena zaroori hai?
Nahi. Ebook mein dal, chana, soya chunks, paneer, dahi, doodh, ande jaise Indian foods se protein poora karne par focus hai. Supplement lena aapka personal choice hai.
Q. Kya isme workout plan (exercise routine) bhi hai?
Nahi. Yeh mainly diet guide hai. Isme training ke basics, recovery aur workout se pehle/baad ke khane ki guidance hai, par exercise-wise routine nahi.
Q. Main vegetarian hoon, kya mere liye useful hai?
Haan. Vegetarian muscle gain ka alag sample meal plan hai, aur dal, paneer, soya, rajma, chana, doodh, dahi jaise options explain kiye gaye hain.
Q. Kya yeh mere liye fixed diet plan hai?
Nahi. Meal plans examples hain. Aapko apne body weight, activity, bhookh aur budget ke hisaab se portions adjust karne hote hain.
Q. Diet shuru karne se pehle kya karna chahiye?
Koi bhi diet shuru karne se pehle apne doctor ya dietitian se salah lein.
Q. PDF kaise milegi?
Payment ke baad aap turant PDF download kar sakte hain. Koi physical item ship nahi hoga.
⚠️ Zaroori Suchna

Yeh ebook sirf general fitness aur nutrition jaankari ke liye hai. Koi bhi diet shuru karne se pehle apne doctor ya dietitian se salah lein.

Muscle gain ki speed har insaan mein alag hoti hai. Koi bhi diet ya supplement guaranteed results nahi deta.

Sahi Khana. Regular Training. Achhi Recovery.

Simple • Indian khana • Budget-friendly

🛒 Buy Now – ₹199

₹199

PDF • Instant download

🛒 Buy Now

5 reviews for Gym Beginners Diet Plan PDF – Muscle Banane Ka Indian Veg & Non-Veg Meal Guide (30 Din)

  1. Ravi –

    I like that the guide includes regular Indian foods instead of focusing only on expensive diet foods and supplements.

  2. Sahil –

    Veg aur non-veg dono options hona kaafi helpful hai. Isse beginners apni food preference ke hisaab se meals plan kar sakte hain.

  3. Rahul verma –

    The information is presented in simple language, which makes the guide easier to follow if you’re just starting your fitness journey.

  4. Yash aryan –

    Mujhe diet ko lekar kaafi confusion tha, especially protein ko lekar. Is PDF mein information simple language mein di gayi hai, jo samajhne mein easy hai.

  5. Ajay –

    Price ke hisaab se mujhe iska content useful laga. Beginners ko diet aur protein sources samajhne ke liye ek starting point mil sakta hai.

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