Summer is not too far. Despite a busy lifestyle, many of us are striving to get that regal six pack. So why not document our progress? Let's share our pics, tips, and tricks that would be helpful to all of us working on it and motivational to the couch dwellers. What say?

I use Whey Better Protein and Blitz Pre-Workout from Complete Nutrition. Two protein Shakes (40 gms each), 2 cups of yogurt (12 gms each) and 1 chicken breast a day and then regular food. Amounts to about 170-200 gms of protein each day. I'm at 5'9" and 178 lbs right now at 12 percent body fat. Here are my pics. 

आफु त जिम नगाको चार दिन भो, जिउ दुखेर हैरान !

nepali haru le jati nai body banayeni kasto bhyatta apreko jasto dhekcha, body bhaneko gora haru ko asto naturally toned hunu parcha

Divorce guy aka Boston boi! U ain't white neither black bitch. Watch your figure of 5" 4 height in the mirror and stop criticizing about own hommies.

good going guys i too joined a youth club.. n started cycling.
BRING IT ON!!!!

atomic I am 6 ft

Very Proud of you Guys. Keep it Up and Good luck on your Fitness Journey!

But anyone seriously looking for Personal trainer or Dietitian and determine to make commitment for healthy life style,Please let me know I can help You. I train and also provide customize meal plan. Loosing weight, gaining lean muscles, maintain muscle mass or taking fit body to next level....I can help you achieve your goal.

Contact me through email so we can talk detail about programs and Cost. Thank you.


-D'pak

@DPak_Fitness bro, afno body pani dhekhaunu paro ne natra kasari trust garne. Post your picture here.

ब्रोहरु six पैक मात्र निकालेर राम्रो देखिन्न, अलिकति मास पनि हुनुपर्छ| I used to be 145 lbs until two years ago, but I've packed on the pounds and now I'm 178 at 5'9" and 12 percent body fat, abs start becoming visible at 10% body fat. My pictures above are from December when I was at 14 percent and I've cut more since then.

I suggest you do this.

1) Eat everything in sight for about six months and do heavy compound lifting. By everything, I mean complex carbs and non oily foods, six meals a day 3500 calories.

2) Work out 5 days a week, but twice on Saturdays and Sundays.

3) Consume 1gm of protein for every pound you weigh.

4) Don't do cardio.

After six months you'll have gained about 20 lbs, 15 lbs of muscle and 5 lb of fat. AND THEN go on a diet, do more cardio, but keep consuming protein but stay under 30 gms of carbs a day and continue to lift heavy. Protein consumption and heavy lifting will help you preserve your muscle. I have specific diets I follow, please let me know if you need a diet plan to get started, its all free of course.

@Hakim Sahab!
Lu Diet plan share garum na!

This Pic is for @ GoneCrazy bro and other people out there.I am Passionate about fitness so i am reaching out to Nepali communities about the importance of good Physique and Health. I just don't talk the talk but walk the walk. I am experienced , knowledgeable and I have not only changed my Physique but Many more others. And Again, only seriously interested people only I am Passionate about fitness and healthy living so i am reaching out to Nepali communities about the importance of good Physique and Health.

@Lamopuri Broda, This the weight gain diet. The formula is

Bodyweight*18 in calories. For a 150 lb male

Calories needed = (150×18) = 2700

Protein = 150 x 1 = 150g

Fat = 150 x 0.4 = 60g

Protein and fat calories = (150 x 4) + (60 x 9) = 1,140

Carbs = (2700 – 1,140) ÷ 4 = 390

Daily Macros = 150g protein, 60g fat, 390g carbs.

Now, the second part-- to get there. No meat here so that vegetarians like Nas can also follow along


Meal 1. 1/2 Protein Shake, 1 cup of oatmeal both with 1%Milk. 2 egg whites (is available in containers at any walmart)
40 gm protein, 45 gm carbs, 10gm fat.


Meal 2. 1 scoop of Peanut Butter, 1 Greek Yogurt, 2 Bananas. Keep a container of PB, Yogurt and Bananas at the office.

15 gm protein, ,58gm carbs, 10gm fat.


Meal 3. 1 cup Pasta with Marinara/Alfredo and Vegetables, 1 protein bar (15-20 gms of protein)

34 gms protein, 100gms carb, 8gm fat.


Meal 4. 1 cup rice, daal, low calorie vegetables. Cook in Coconut Oil

30gm Protein, 100 gm carbs, 10-15gm fat.

Meal 5. After workout 1 protein shake and 1 sweet potato. 1 Banana

30 gm protein, 70gm carbs, 7-8 gm fat.

Before bed, Gummy Vitamins and Fish Oil


Tetti, ho its simple and not much hassle. If you ask a khaire, he'll blurt some shit like 'GRILLED STEAK WITH TOMATO BEAN SALAD'
or 'Roasted Chicken and Quinoa' or some too exotic or disgusting shit that I'll never eat. Alternatively you can substitute in Tuna, Almonds, Chicken Breast, Tilapia as well.

@LP bro: I am glad this thread is still alive. I remember you opened this thread last year right before summer. Few of us were very motivated and for the first time in life I quit smoking and started running everyday. Later rather than totally quitting cigarette, I ended up quitting running and started smoking again but once I got a job, I again quit cigarette and starting working out. Currently, I am not in a good shape but I do work out 3 times a week and have lost around 12 pounds, unfortunately haven't been able to give up cigarette yet but I smoke once in a week.

DPak: That's what I am talking about man. Darn it, don't know what and how in the world you did it but kudos to you. What's your email address. I am very interested. Let me know how does everything works and cost and I will think about it.

• सेल्फ ट्रान्सफरमेसन :  डे ९

NAS everything is blue bro, hope bloods ain't gonna think u belong to crips

Good going guys! I am doing both fat burn and muscle building at the same time by doing 1.5 hour cardio and 1 hour weights 6 days a week. In ten days... Results has been satisfying so far.

lol NAS ko video..