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Easy way to calculate macronutrients for optimal muscle growth.

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Hello friends, i am sure that everyone who want good physique landup with one important question. What are values of macronutrients for optimal muscle growth??  My answer in is rule of 3:2:1  Carbohydrates - 3gm/kg of body weight Protein - 2gm/kg of body weight Fat - 1gm/ kg of body weight Its really a simple formula to calculate daily macros.  For example  If someones Body weight is 80kgs You need 240gm carbohydrates 160gm protein 80gm fats Important things you should know that  Carbohydrates should be complex ( not simple sugars)  Fats are very important for better hormone production and functioning. Protein including dietary and supplementary proteins( eg whey protein) both.
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Different types of low carbohydrate diets.

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As most of us know about low carbohydrate diet as keto diet, its true but only partially. There are different variations of low carbohydrate diets mainly 3 are very popular, 1.) Ketogenic diet 2.) Atkins diet 3.) Anabolic diet What actually means low carbohydrate?? It totally depends upon individuals due to variations in carbohydrates metabolic capacity and insulin resistance, but it range from only 25 to 50gm of carbohydrates (should complex carb not simple) per day.  1) ketogenic diet As the name suggests body undergo metabolic process called ketogenesis by which 3 ketone bodies are produced and use as energy currency.  For keto diet Low carbohydrate Moderate protein High fat 2) Atkins diet   Initially wse for patient of resistant seizure disorders in which medication are not much beneficial.  For Atkins diet Low carbohydrate Moderate fat High protein 3) Anabolic diet As the name suggests it help in Anabolic action of bodybuilding. In this person ...
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Enjoy Holi with proper skin care.

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Before holi / colour contact 1)  Before stepping out you must apply oil all over the body with special attention to areas like skin folds hidden areas like finger web spaces, behind your ear, nails and private areas. 2) Apply thick coat of nail paint to protect your nails from harsh chemical. 3) Do not apply any creams or serums which has irritation potential. 4) Don’t introduce anything new to your skin one week before and after Holi. 5) One must apply hair oil and tie into a braid to prevent damage and reduce the exposure to colors.   After Holi/ colour contact 1) Stand under shower and get rid of all the colors. 2) Put coconut oil on your body and try to remove color with a mixture like curd, besan and coconut oil. 3) Use a mild body cleanser at the end and clean your body. 4) Don’t try to scrub or remove all the colors in one go.Be gentle with your skin. 5) Apply a good moisturizer after taking shower and repeat it at regular interval in case you feel your ski...
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