How to Gain Your Weight Without Supplement [Healthy Diet Plans]

f.dvla ðï hk fld,af,d fl,af,d uq,au ldf,a flÜgqhs';j;a iuyr wh wjqreoaola ú;r ðï .sh;a uq,ska jf.au ;uhs'fï mdvfuka lsh,d
fokak hkafka we.;a yodf.k nr;a jeä lr.kak úÈyhs'we. yokak kï fukak fï ldrk Wjukd lrkjd
udkaYfmaYS j¾okh fjkak nr jeäfhka od,d yß úÈyg fkdlvjd jHdhdu lrkak'
m%udkj;a mßÈ fm%daàk iys; wdydr .kak ' wfma nr rd;a;,lg fm%daáka .%Eï 2 la jYfhka'
È.ska È.gu jHdhdu lsÍfïÈ wjYH m%udkhg le,ß jeä wdydr .kak 'f;,a
Eu j,ska le,ß .kak tmd '
wefrdaìla jHdhdï lrkjd kï i;shlg ojia 4 la Wmßu jYfhka yd Wmßu úkdä 30 we;=,; lrkak '

yß tfykï oeka nr jeä lr.kkak lEu fõ,lg hka 'yenehs fïfla ;shk úÈygu lrkak neß Wk;a ta fjkqjg wdfoaYl mdúÉÑ lrkak
Wod & uia ke;akï udÆ lkak 'mdka fgdaiaÜ lrkak neß kï ;dÉÑfh od, lr lr.kak '
yenehs uia lshkafk fidifcia"óÜ fnda,aia fkfuhs'

Tkak fï úÈyg lrkak 'yenehs È.gu fi,a,ï lf,d;a m%;sm, wksj¾fhka ,efnkjd 'tfykï mgka .uq'fï lEu
fõ,a mshjr 3 la fjkjd'my; ;shk úÈyg lrkak '

mshjr 1 úÈyg nr jeä fjklï lEu ta úÈyg lkak 'nr jeä fjk tl kej;a;=kyu mshjr 2 wdydr fõ,a j,g hkak

mshjr 1 úÈyg i;s 3 lg miafij;a lEu wrka nr jeä Wfka ke;akï mshjr 2 wydr fõ,a j,g hkak
mshjr 2 úÈyg lEu .kakfldg nr jeä fjk tl kj;sklï ta úÈyg lEu .kak 'mshjr 2 lEu wrka nr jeä fjk tl kej;=yu
mshjr 3 g hkak
mshjr 2 lg .shdg miafi fldÉpr ld,;a i;s 3 lska nr jeä Wfka ke;akï mshjr 3 wkq.ukh lrkak

we. yefok lEu fõ,a '

mshjr 1 Wfoa wdydrh & ;ïnd .;a ì;a;r 2la
*uia$udÆ .%Eï 100
lsß ñ,s,Sg¾ 200la
fgdaiaÜ lr.;a mdka fm;s 2la

^o, jYfhka fm%daáka .%Eï 52 muk wvka.=fõ &

Èjd wydrh & *uia$udÆ$Öia .%Eï 200la
mdka fm;s 3 la
lsß ñ,s,Sg¾ 200 la fyda m,;=re cQia ñ,s,Sg¾ 200 la

^o, jYfhka fm%daáka .%Eï 43 muk wvka.=fõ &

rd;%S wdydrh & uia$udÆ$Öia .%Eï 200la
;rula úYd, t,jÆ i,dohla'
;ïnmq w¾;dm,a w, .%Eï 150'
lsß ñ,s,Sg¾ 200 la

mshjr 2
WoEik wdydrh & ;ïnmq ì;a;r 3la';ïnkak neßkï leï;s úÈylg
uia$udÆ $Öia .%Eï 100
lsß ñ,s,Sg¾ 200 la'
fgdaiaÜ l, mdka fm;s 1 fyda folla

^o, jYfhka fm%daáka .%Eï 61 muk wvka.=fõ &

oyj,a wdydrh & * uia$udÆ$Öia .%Eï 200la
mdka fm;s 3 la ng¾ fyda uefhdakia iu.
lsß ñ,s,Sg¾ 200 la
kejqï ´kEu m,;=rla ^ foaYsh tajdkï jvd fydohs &

^o, jYfhka fm%daáka .%Eï 61 muk wvka.=fõ &

rd;%S wdydrh & * uia$udÆ$Öia .%Eï 200la
;ïnmq w¾;dm,a w, .%Eï 150
;rula úYd, t,jÆ i,dohla

^o, jYfhka fm%daáka .%Eï 59 muk wvka.=fõ &

mshjr 3
Woeik wdydrh & * ;ïnmq ì;a;r 4la';ïnkak neßkï leï;s úÈylg
lsß ñ,s,Sg¾ 200 la
mdka fm;s 4 la ng¾ fyda uefhdakia iu.
kejqï ´kEu m,;=rla ^ foaYsh tajdkï jvd fydohs &

^o, jYfhka fm%daáka .%Eï 72 muk wvka.=fõ &

Èjd wdydrh & * uia$udÆ$Öia .%Eï 200la
mdka fm;s 3 la ng¾ fyda uefhdakia iu.
lsß ñ,s,Sg¾ 200 la fyda ,Sg¾ 1 jk;=re îug yelsh
kejqï ´kEu m,;=rla ^ foaYsh tajdkï jvd fydohs & fïoh wvq Öia iu.

^o, jYfhka fm%daáka .%Eï 74 muk wvka.=fõ &

rd;%S wdydrh & uia$udÆ$Öia .%Eï 200la
;ïnmq w¾;dm,a w, .%Eï 150
idukHm%udkhg yqud,fhka ;eïnQ t,jÆ
t,jÆ i,dohla ^ úYd, tlla &
kejqï ´kEu m,;=rla ^ foaYsh tajdkï jvd fydohs &
lsß ñ,s,Sg¾ 200 la^o, jYfhka fm%daáka .%Eï 112 muk wvka.=fõ &