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(#171)
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05-14-2019, 06:58 PM

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Originally Posted by 1118lakmalkumara View Post
monada kala exrecize gedara full details dapanko mageth kg 100 k yako

Bench එකයි, dumbbell දෙකයි barbell එකයි ගනින් ඇති හොඳටම. තව පුළුවන් නම් pull up bar එකක් ගනින් මම එකෙන් තමා පිටට කෙරුවේ. අමුතුවෙන් කියල exercise කලේ නැහැ මචන් හැමෝම කරන full body workout තමා කලේ හැබැයි කෑම වැරැද්ද ගන්න එපා මොකද exercise කොච්චර කලත් වැඩක් නැහැ කෑම අවුල් නම්
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05-14-2019, 06:58 PM

ගෙදර ඉඳන් අඟ හදමු
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05-14-2019, 07:00 PM

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Originally Posted by navodwickra View Post

Bench එකයි, dumbbell දෙකයි barbell එකයි ගනින් ඇති හොඳටම. තව පුළුවන් නම් pull up bar එකක් ගනින් මම එකෙන් තමා පිටට කෙරුවේ. අමුතුවෙන් කියල exercise කලේ නැහැ මචන් හැමෝම කරන full body workout තමා කලේ හැබැයි කෑම වැරැද්ද ගන්න එපා මොකද exercise කොච්චර කලත් වැඩක් නැහැ කෑම අවුල් නම්
Calorie Count කරලද කෑවේ?
මොනවද Recomend කරන කෑම?
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05-14-2019, 07:09 PM

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Originally Posted by navodwickra View Post

සොරි මචන් මට මිස් උනා. මම කිලෝ 100 හිටියේ එතන ඉඳල දිව්වා weights කලේ නැහැ දැනගෙන හිටියෙත් නැහැ. 80 විතර වෙනකන් පිස්සට හැතැම්ම නැහැ වගේ දිව්වා බන්. අන්තිමේට අත පය කෙට්ටු උනා බඩ ඉතුරු උනා (දෙවෙනි පික් එක)

මම නම් මචන් සෙට්ස් තුනයි රෙප් නම් මචන් 8-10 වගේ තමා. 10 ගහද්දි වදින්නේ නැත්නම් බර වැඩි කරනවා. rep එකේ eccentric part එක හෙමිට කරපන් එතකොට තමා effect එකක් තියෙන්නේ. ඩොන් ගාල weight එක පහලට ගෙන්න එපා

සීනි අඩු කළා protein and fat වැඩි කළා, එළවලු ගොඩක් කෑව. අමුතු meal plan නම් follow කලේ නැහැ.

ela
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05-14-2019, 07:18 PM

Quote:
Originally Posted by creativeN View Post
ගෙදර ඉඳන් අඟ හදමු
පොඩි typo එකක් බන්

Quote:
Originally Posted by creativeN View Post
Calorie Count කරලද කෑවේ?
මොනවද Recomend කරන කෑම?
මුලින් කළා පස්සේ පුරුදු උනා එහෙම count නොකර කන්න. මෙහෙ මචන් ගන්න ඕනෑම දෙයක calorie විතරක් නෙමේ micro nutrients ඔක්කොම තියෙනවා ඒක හින්ද හරි ලේසියි.

වැඩිපුරම කන්නේ මචන් cottage cheese, eggs, almonds, rice, broccoli, carrot, beans, salmon, wholemeal bread, protein shake.
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05-14-2019, 09:06 PM

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Originally Posted by ScofieldMx View Post
Try karala balanna ona.tikak amarui habi eka welak kala inna
Eka welak kiwwata daily calorie count ekama kanna one eka welata...youtube balapan video thiyenw
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05-14-2019, 09:07 PM

Quote:
Originally Posted by navodwickra View Post
පොඩි typo එකක් බන්



මුලින් කළා පස්සේ පුරුදු උනා එහෙම count නොකර කන්න. මෙහෙ මචන් ගන්න ඕනෑම දෙයක calorie විතරක් නෙමේ micro nutrients ඔක්කොම තියෙනවා ඒක හින්ද හරි ලේසියි.

වැඩිපුරම කන්නේ මචන් cottage cheese, eggs, almonds, rice, broccoli, carrot, beans, salmon, wholemeal bread, protein shake.
Mehe kama thama bn siddiya.....cottage cheese, broccoli kanna giyot gewal dorawal wikunanna wenw
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05-14-2019, 09:41 PM

මේ ෆොටෝෂොප් එහෙම නෙවෙයි නේද? බම්ප්
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05-14-2019, 09:41 PM

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Originally Posted by olu bakka View Post
Mehe kama thama bn siddiya.....cottage cheese, broccoli kanna giyot gewal dorawal wikunanna wenw
Alpha Lee ගේ channel එක බලපන් මිනිහ කියනවා ලංකාවේ කෑම වලින් ඕන දෙයක් කරන්න පුළුවන් කියල. ඔතන සිද්දිය තියෙන්නේ මචන් ගොඩක් උන් කෑම පිටින් ගන්නේ ගෙදර දෙයක් හදාගන්න බලන්නේ නැහැ. Broccoli ඕනේ නැහැ බන් නිවිතියා බෝංචි ටිකක් කාපන්කෝ
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05-14-2019, 09:42 PM

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Originally Posted by hasithayad View Post
මේ ෆොටෝෂොප් එහෙම නෙවෙයි නේද? බම්ප්
නෑ බොල
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