Continue gym. Tab.Kaucha 3-0-3 Tab.Gokshur 3-0-3
Cap. Ashwashila 1-0-1 after food with water Gokshura tablet 1-0-0 after breakfast with water Diet should be High calorie diet, but eat only when hungry Don’t over eating where digestion becomes problem
HELLO YASH, YOU HAVE MIX OF SKINNY LIMBS WITH CENTRAL FAT, A COMMON PATTERN KNOWN AS SKINNY FAT. THIS USUALLY REFLECTS UNDERLYING METABOLIC IMBALANCES, LOW TESTOSTERONE AND POSSIBLY WEAK DIGESTIVE FIRE GOAL:- GAIN LEAN MUSCLE WHILE REDUCING BELLY FAT, CHEST FAT AND LOVE HANDLES.
PRAKRITI- LIKELY VATA-KAPHA IMBALANCE DUSHYA- MEDA DHATU(FAT TISSUE) , MAMSA DHATU(MUSCLE TISSUE),AGNI MANDYA(WEAK METABOLISM) SROTAS INVOLVED- MEDOVAHA, MAMSAVAHA,ANNAVAHA
AYURVEDIC MEDICATIONS PLAN:- YOU ARE ALREADY TAKING- -CAP. ASHWASHILA- GREAT FOR STRENGTH STAMINA AND TESTOSTERONE -CAP. SEMENTO- FOR VITALITY, SPERM HEALTH AND ENERGY -TAB. NEO- LIKELY FOR MALE REPRODUCTIVE OR VIGOR RELATED BENEFITS
CONTINUE ALL THREE
ADD THESE TWO- 1)FOR MUSCLE GAIN- MAMSAGNI RASAYANA POWDER -MIX OF ASHWAGANDHA CHURNA+VIDARIKAND CHURNA+ GOKSHURA CHURNA(EACH 50GM) + 25 G YASTIMADHU CHURNA -TAKE 1 TSP WITH WARM MILK TWICE A DAY AFTER MEALS. IT BOOSTES ANABOLIC EFFECT, NOURISHES MAMSA DHATU, AND IMPROVES RECOVERY.
2)FOR FAT TO SHAPE CONVERSION MEDOHAR+SHILAJIT VATI COMBO- 1 MEDOHAR VATI+1 SHILAJIT VATI WITH LUKEWARM WATER AFTER LUNCH AND DINNER HELPS MELT FAT(ESPECIALLY BELLY),SUPPORTS METABOLISM
*GYM ROUTINE(5-6 DAYS / WEEK) -DAY 1 : CHEST+CORE -DAY 2: BACK+CARDIO -DAY 3: LEGS+ABS -DAY 4: SHOULDERS+HIIT -DAY 5: ARMS+CORE -DAY 6: FULL BODY CIRCUIT OR ACTIVE RECOVERY(YOGA / STRETCHING) -DAY 7: REST
MUSTS- -FOCUS ON COMPOUNDS LIFTS- DEADLIFTS, SQUATS,PULL UPS,BENCH PRESS -ADD PLANKS, RUSSIAN TWISTS, LEG RAISES FOR YOUR CORE DAILY. -DO 15-20 MIN OF HIIT CARDIO 3 TIMES?WEEK(FASTED MORNING IDEAL FOR BURNING BELLY FAT)
*DIET PLAN
6-7 AM - WARM WATER WITH LEMON +1 TSP HONEY 7:30AM- PRE WORK OUT- 5 SOAKED ALMONDS+1 BANANA+1/2 TSP ASHWAGANDHAA POWDER IN WATER 9 AM- POST WORKOUT- PROTEIN SHAKE PLANT BASED OR MILK+SHATAVARI+ASHWAGANDHA 10AM- BREAKFAST- MOONG CHILLA/PANNER SANDWICH + DATES 2-3 1 PM- LUNCH- BROWN RICE OR MILLET ROTU+DAL/PANNER +SALAD+GHEE 4 PM- SNACK-ROASTED CHANA/BOILED EGG/FRUIT 6:30 PM- EARLY DINNER- VEGETABLE SOUP, DALIYA,KHICHDI WITH GHEE 9 PM- WARM MILK WITH TURMERIC+PINCH OF NUTMEG POWDER
*THIS IS SAMPLE DIET PLAN YOU CAN PLAN ACCORDING TO THIS YOUR MEALS
FOCUS ON HIGH PROTEIN- PANNER,LENTILS,ALMONDS,MUNG DAL,MILK DIGESTION PREFERABLY- JEERA,AJWAIN,GINGER,BLACK PEPPER AVOID- COLD DRINKS,CURD AT NIGHT, SUGAR, BAKERY,EXCESS TEA/COFFEE
LIFESTYLE MANAGEMENT- -SLEEP- MINIMUM 7-8 HRS . HYDRATION- 3 L WATER /DAY MASSAGE- WEEKLY OIL MASSAGE WITH BALAASHWAGANDHADI TAILA IMPROVES MUSCLE TONE AND FAT METABOLISM SUN EXPOSURE- 15 MIN DAILY
*DONT SKIP MEALS. NEVER EAT LATE OR HEAVY DINNER -TRACK YOUR PROGRESS WEEKLY(STRENGTH GAIN+CENTRAL INCH LOSS) -BE CONSISTENT- BODY SHAPING IS SUSTAINABLE BUT NOT OVERNIGHT SO PATIENCE IS KEY
DURATION-MINIMUM 6 MONTHS
DO FOLLOW HOPE THIS MIGHT BE HELPFUL THANK YOU
Hello Yash Sawant
" NO NEED TO WORRY "
" I WILL HELP YOU UNDERSTAND & TO RECOVER WITH UR MUSCLE BUILDING SAFE EFFECTIVELY PERMENENTLY "
UR ISSUE
21 Yrs Old Thin Hand Legs Belly Fat Chest Fat Willing To Gain Muscle and Reshape Body Tone
MY ASSESSMENT
Ur Body Type - Vata Kapha
TARGET OF TREATMENT
* Improve Appetite * Improving Digestion Metabolism * Body’s Nutrition * Muscle Building * Body Tone shape
• I must Appreciate ur Move to built Healthy Muscular Body and Body Tonning with Natural Safe Remedies already ur taking seeking good advice to Build muscle fast
• Our Muscle Mass Depends upon lots of Factors like Our Prakrti ( Body Type ) Genetics Heridity Diet Nutrition Lifestyle Physical Activities Stress Hormones Basic Digestion Metabolism Gut Health Secondary Diseases Physical Activities Exercise Stress etc
( Check with All Above Factors where Ur Cause Lies )
SECRET TO BUILD MUSCLE FAST
A) EXERCISES
PROFESSIONAL GUIDENCE, PROPER GYM ,TRAINER & TRAINING - Muscle Building needs Proper Muscle Gym Training Choose Good Trainer under his Guidance start doing Workout Plan as per his Advice
TARGET MAJOR GROUP OF MUSCLE EXERCISES Start with 2-3 workouts per week, focusing on major muscle groups (legs, back, chest, shoulders, arms).
FOCUS EXERCISES Choose a variety of exercises that target these muscle groups, including bodyweight exercises like push-ups, squats, lunges, and pull-ups, as well as exercises with free weights or machines
DO REPETITION & SETS Aim for 8-12 repetitions for 3-4 sets of each exercise, focusing on good form and controlled movements.
INCREASE OVERLOAD GRADUALLY
Gradually increase the weight, repetitions, or sets over time to continue challenging your muscles and promoting growth.
START WARM UP & END WITH COOL DOWN
Start each workout with a warm-up (dynamic stretching) and end with a cool-down (static stretching
B) NUTRITION
DIET AS PER CALORIES:-
To build muscle, you’ll need to eat in a slight calorie surplus (around 350-500 extra calories per day).
BALANCED DIET
Muscle building requires a careful balance of carbohydrates, fats, and protein as well as plenty of vitamins and minerals, all of which are best absorbed through food. Focus on lean protein sources (chicken, fish, eggs, beans, lentils), complex carbohydrates (oats, brown rice, quinoa), and healthy fats.
PROTEIN INTAKE
Aim for 1.4-2 grams of protein per kilogram of body weight per day to support muscle repair and growth.
HYDRATION
Drink plenty of water throughout the day to support overall health and muscle function.
C ) REST & RECOVERY
Allow your muscles time to recover between workouts (at least 48 hours between working the same muscle
D ) SLEEP
Aim for 7-9 hours of quality sleep per night, as sleep is crucial for muscle growth and repair.
E ) CONSISTENCY
Be consistent with your workouts and nutrition to see results over time.
F ) LISTEN UR BODY
Don’t push yourself too hard, especially when starting. Rest when needed and adjust your routine as necessary.
• IN MY CLINICAL PRACTICE I HAVE SEEN 100 % BEST RESULTS BY COMBINING FOLLOWING TREATMENTS
" Proper Gym under Professional Guidence + Safe Herbs/ Ayurvedic Medicines+ Muscle Gain Diet+ Proper Muscle Gain Suppliments+ Good Physical Activities Exercise+ Yoga + Antistress Regime+ Proper Lifestyle "
100 % SUCCESSFUL AYURVEDIC MEDICINE FOR MUSCLE GAIN U MUST TRY ( Will Get Visible Muscle Gain in 3 Months)
ALREADY U R TAKING
For Stamina Strength Energy Testosterone * Cap.Ashwashila ( Patanajali Pharma) 1 -0- 1 After Food For Seminal and Ojus ( Energy) Testosterone * Cap.Semento ( Aimil Pharma) 1 -0- 1 After Food For Dhat & Reproductive health * Tab.Neo ( Charak Pharma) 1 -0- 1 After Food
U ASKED FOR MEDICINE
For Only Muscle Gain * Dhatupoustik Churna ( Baidyanth Pharma) 2 Tsf Morning 2 Tsf Night After Food OR * Quista Pro Gym Powder ( Himalaya Pharma) 2 tsf -0- 2 Tsf Night After Food
For Body Shape tone * Tab.Muscle tone ( Sharangdhar Pharma) 2 -0- 2 After Food
• HOME REMEDY FOR MUSCLE GAIN TO TAKE ALONG WITH ABOVE MEDICINE
DELICIOUS THANDAI MILK
Home Made All Dry Fruits Mix Powder + Elayachi+ 1 Pepper + Khas Khas ½ Tsf + 1 Tsf Jaggery + 1 Tsf Pure Cow Ghee + 1 Glass Milk
DELICIOUS DRY FRUIT LADDO
Dry Fruits Mixes ( Kaju badam Pista Akrod Kishmish Khajoor Anjeer) + Seed Mix ( Sesam Flaxseed Pumpkin seeds Sunflower Seeds) + Dry Mashed Coconut+ Gond+ Jaggery+ Pure Cow Ghee — Prepare Laddo —Have 1 to 2 Laddo with 1 Glass of Luke Warm milk
MUSCLE GAIN DIET PLAN
EARLY MORNING 7 AM
Overnight Soaked Almond (5) Figs(5) Resins ( Kishmish) ( 15 ) + 1 Glass Luke Warm Milk
BREAKFAST 9 AM
Veg - Banana milkshake, or simple banana with a glass of milk. 1 bowl of vegetable Daliya or oats. 2 slices of wheat bran flakes or multigrain bread 30 Grams Panner Non Veg - one boiled egg or 2 chicken breasts if you are non-vegetarian. A glass of warm milk is a must.
MID MORNING 11 AM
1 whole fruit with 1 glass of Lassi or butter milk or coconut water.
LUNCH 12.30 PM- 1 PM
Veg - Multigrain Roti /Chapati /Veg Pulav/ Curd Rice + Vegitables (Potatoes Sweets Potatoes)+ Green Vegitable ( Methi Palak) + Dals ( Masoor Moong) + Salad Rayta + Butter Milk /Curd Non Veg - Chapati + Chicken/ Mutton/Fish Curry+ Jeera Ghee Rice
EVENING 5 PM
Veg - 1 glass of banana shake with 1 bowl of roasted chana or 1 bowl of upma. You can also take mango shake. Or you can eat 1 grilled sandwich. Or you c1 bowl of vegetable Non Veg - chicken /Mutton soup
DINNER 9 PM
Veg - 2-3 chapattis, 1 bowl of vegetable, with 1 bowl of dal + Ghee Rice + Any sweet ( Kheer/Paysa) Nov Veg - chicken/egg/ fish (if you are non-veg). BED DRINK 1 Glass of Luke Warm Milk + Turmeric + Elayachi+ Khajoor+ khaskhas
• DO’S :- Take All Alkaline Leafy Vegetables Fruits salads sprouts Dry fruits Sweets Milk Products Non Veg Honey of ur Choice Afternoon Sleep Physical Activities Exercise Outdoor Games Dhyan Meditation Surya Namaskar Rest Good Sleep
SPECIAL DIET
Cereals - Wheat, Rice, Brown rice, Ragi Bajra, Oats, Quinoa , Sorghum, Amaranth, Finger millet, Little millet Pluses -Green gram, all washed dals Vegetables -Cucumber, Carrot, Sweet potato, Pumpkin, Celery, Red onion, Parsley, Beetroot, Radish, Ginger, Bottle gourd, Ridge gourd, Round gourd Fruits - Apricots, Watermelon, Banana, Guava, Papaya, Muskmelon, Apple, Sapodilla, Plum, Pomegranate, Kiwi and Pear Dairy Products -Milk Panner Fresh Buttermilk Cow Ghee Spices - Coriander, Cumin, Thyme, Fennel Drinks - Coconut water, Clear soups, Sugarcane juice, homemade soups, Green juice, Herbal tea, Aloe Vera juice, Homemade juices Non Veg - Lean meat, Fish, Chicken, Boiled eggs- white part only Dry Fruits - Soaked Almonds, Figs , Soaked Dry Grapes , Khajoor Oils - Cow ghee, Mustard oil, Olive oil, Soybean oils Sweets - Jaggery, Honey Other - Home Made Fresh Luke Warm food
• DON’TS:- All Acidic Spicy Salty Sour Masala Fried Fast Foods Bakery Maida Items Packed Canned Processed Foods Stress Strain etc
• YOGA - Anulom Vilom Pranayam Malasan Utkatasna Panvanmuktasan Surya Namaskar
• EXERCISE - Walking Jogging Cycling Skipping Swimming Mild mobility Exercise Push ups Pull ups Squats Light Weight Lifting Neck Exercises
• ANTISTRESS REGIME - Dhyan Meditation
REGARDS
Dr Arun Desai
God Bless You 😊🙏
If you have any questions u can ask me .I will answer to the level of your satisfaction.U have text option.
When working towards achieving a well-shaped body with muscle gain, it’s important to approach this holistically through both exercise and appropriate dietary and lifestyle adjustments. Given your current use of Ashwashila, Semento, and Neo, it’s wise to complement these with targeted lifestyle practices rather than merely adding more supplements, since balance is key in Ayurveda.
To start with, integrating a structured gym routine with strength training will stimulate muscle growth. Focus on compound exercises that engage multiple muscle groups, like squats, deadlifts, and bench presses. Consistency is crucial, aim for at least 4-5 sessions a week while ensuring adequate rest for muscle recovery.
In Ayurveda, ensuring your digestive fire, or Agni, is strong is critical for tissue nourishment and muscle growth. A weak Agni can hinder the assimilation of nutrients. Incorporating digestive spices such as cumin, ginger, and fennel in your meals can enhance Agni. Trikatu churna, a blend of black pepper, long pepper, and dry ginger, taken with meals, may help enhance digestion and nutrient absorption.
For muscle gain, you might consider incorporating Gokshura (Tribulus terrestris) as it supports muscle tone and energy levels. Mukta (pearl) Shukti bhasma, known for maintaining proper metabolism and supporting bone strength, can also be beneficial for overall body harmony. It’s vital, however, to obtain these medicines under proper guidance of a qualified Ayurvedic practitioner.
In terms of diet, ensure you’re consuming adequate protein, vital for muscle repair and growth. Sources like lentils, chickpeas, and paneer are excellent, especially when paired with a balanced intake of vegetables and whole grains. After workout, consider having a meal with proteins within 30 minutes to aid muscle recovery.
Lastly, ensure you’re getting sufficient hydration and sleep. They are often underestimated components of muscle growth and overall body balance. Aim for 7-9 hours of good sleep each night to allow your body to effectively repair and rebuild muscle tissue.
Remember, while supplements support the process, real gains come from consistency and balance in workout, nutrition and rest. Take a holistic view, honoring your unique body constitution and needs for sustainable health and fitness.
