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07-22-2019, 02:54 PM

machan man awurudu 10 ka withara idan Gym yanawa. uba kiwwa wage man cardio ehema karanne na .bara dala gahanawa hodata.muscle nam agath ekka hodata buil wela thiyenne. 47 kg i patan gaddi.dan 68 kg. dawalata witharai bath kanne.udeata ata.rata vege egg fruits. awula thiyenne bada adu wenne nahane.
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07-22-2019, 02:58 PM

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07-22-2019, 02:58 PM

Quote:
Originally Posted by lankaq View Post
machan man awurudu 10 ka withara idan Gym yanawa. uba kiwwa wage man cardio ehema karanne na .bara dala gahanawa hodata.muscle nam agath ekka hodata buil wela thiyenne. 47 kg i patan gaddi.dan 68 kg. dawalata witharai bath kanne.udeata ata.rata vege egg fruits. awula thiyenne bada adu wenne nahane.
10 years kiyanne machan dan hariyatama nokaloth muscles hadanna amarui mokada beginners la (man wage) ta godak muscles hadaganna puluwan first two years athula.

umbe bara wadi una kiwwata machan baluwada muscle and fat % eka? samahara wita ona gaanata wada fat % athi ekai bada wadi.

issara wela eka check kara ganin, fat% eka 10-15 range eke thiya ganin ethakota shape.

kaddi carbs adu karapan thuna welama bath kanna epa. kanna ona nam aduwen kaapan. Egss, meat and fish wadipura kaapan.
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07-23-2019, 03:25 PM

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Originally Posted by tokkaputha View Post
මචං, උඹ Abs වලට කරන exercises මොනවද ?
Sit ups, crunches wage ewa thama ban habayi weight plates ekka. Body weight eka witharak madi
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07-23-2019, 03:29 PM

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Originally Posted by navodwickra View Post
10 years kiyanne machan dan hariyatama nokaloth muscles hadanna amarui mokada beginners la (man wage) ta godak muscles hadaganna puluwan first two years athula.

umbe bara wadi una kiwwata machan baluwada muscle and fat % eka? samahara wita ona gaanata wada fat % athi ekai bada wadi.

issara wela eka check kara ganin, fat% eka 10-15 range eke thiya ganin ethakota shape.

kaddi carbs adu karapan thuna welama bath kanna epa. kanna ona nam aduwen kaapan. Egss, meat and fish wadipura kaapan.

Rep+ machan
bath nam dawalta witharai. dawasema wadi wela inna nisada danne na office eke.fat eka nam baluwe na ban ehema.dan aga hadennema nathi tharam natural
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07-23-2019, 03:31 PM

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07-23-2019, 04:40 PM

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Originally Posted by lankaq View Post
Rep+ machan
bath nam dawalta witharai. dawasema wadi wela inna nisada danne na office eke.fat eka nam baluwe na ban ehema.dan aga hadennema nathi tharam natural
rep added. Poddak gihilla fat % eka balaganin eka wadagath. Healthy male body fat % eka 10-20 athara thiyenna ona
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07-23-2019, 06:43 PM

Mchn 5'8 height...weight eka keeyak wge tynna ooni da.?
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07-23-2019, 07:29 PM

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Originally Posted by Bathiiii View Post
Mchn 5'8 height...weight eka keeyak wge tynna ooni da.?
85Kg unath yanna puluwan habayi very low
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07-24-2019, 09:25 AM

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Originally Posted by navodwickra View Post
rep added. Poddak gihilla fat % eka balaganin eka wadagath. Healthy male body fat % eka 10-20 athara thiyenna ona

kohomada ban hariyatama fat eka balaganne.ara clip eka gahala balana eka nam success na wage
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