#AsuultSambar :

end hoolnii talaar yaritsgaay odort hed idej baina her ih idej baina arhi uuj baina uu geh met

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Gariin useg

In English: (orchuulj chadah ni orchuulaad ogoorei)

Breakfast :
Egg white omlett with 4 egg whites or
Fat free greek yogurt with extra thick rolled oatmeal and berries + apple or
1 Cup Cottage cheese with 1 cup orange juice

(It's very important you get protein for your breakfast so your metabolism starts going, in general, even if you're on diet, a banana in the morning will get your metabolism going, because metabolism lowers significantly while you're sleeping for the purpose that you don't wake up from hunger, so to start off metabolism, eat little of carbs 10-15grams and around 30grams of protein which should be ideal. If you're losing weight, skip lunch and get very high quality breakfast, lots of high quality protein which include protein from milk, egg shite, soy and whey.)

If trying to lose weight, skip heavy lunch and have a hand full of nuts. The body needs fat+carbs to burn fat scientifically. Thus you need good fats, which comes from nuts (preferably not peanuts, although its still fine, peanuts are very high in fat), tofu and fish.

For the remainder of lunch, get some carbs from something that will make you full with a minimum amount of carbs, which comes from vegetables. Most non-starchy veggies are negative calories foods due to fiber, which means it takes more or equal amount of calories to digest them than they have. Make sense??


Basic science of maintaining weight.

I'm finishing up my degree in diet+nutrition, plus I have a ton of different dietary ways that I have tried myself, so if you have any questions, feel free to ask. I'm gonna be certified very soon, so I wouldn't give you false info.

There are so many ways to manipulate your body and raise your metabolism above and beyond normal ranges just in the timing, quantity and quality of the foods you're eating. Exercise is ideal, but not necessary to preserve lean muscle mass and lower body fat.




to be continued...

Za minii beltgeltei odriin ideh huvaari.

7 tsagt: Ogloo bosood protein shake, neg ayga tarag, 2 zusem tsagaan talh.
9 tsagt: ajil deer ireed 2 shirkheg sharsan zaidas 2 zusem tsagaan talh.
11 tsagt: 2 shirkheg chanasan ondog
12 tsagt: 2 shirkheg chanasan ondog
13 tsagt: odriin khool (takhinii snitsel esvel sharsan zagas budaatai huuragtai)
15 tsagt: 250ml tarag 1 alim
16 tsagt: takhianii moch neg shirkheg 200gr tsagaan budaa
17 tsagt: 2 shirkheg chanasan ondog
20 tsagt (beltgel duusaad): protein shake
21 tsagt: jignesen aduunii makh 300gr + chanasan goimon esvel budaa, toms
23 tsagt: Neg stakan suu + alim esvel banana

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"STAY STRONG"

odorjingoo l iddeg yum baina daa bi ntr hajuud ni barag olon zelmuun yavdiim baina haha

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Gariin useg

архагууд нь бичээд байгаарай

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Жаргалыг хүснэ...

заза хүмүүс эхнээсээ их хэрэгтэй зүйлүүлд бичээд эхэлж. үргэлжлүүлээд байгаарай.

нэг асуух зүйл байна. би өглөө ерөөсөө олигтой юм идэж чадахгүй, ерөөсөө хоол орохгүй байна. яах вэ. яаж өглөө сайн иддэг болох вэ? ямар нэгэн арга байж л таараа даа

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www.facebook.com/sayan.tracy

эрт босвол өөрийн эрхгүй хоол хайгаад унадаг гэсээн би бас өглөө хоол идэж сурах гээд л байгаа

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Жаргалыг хүснэ...

heleed yu gehev zarim humuus ogloo bosood l hool und erguuleed yavdiim baina lee

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Gariin useg

uesegui yostoi idhiig uzuuleg zaluu bnadaa....kkkk...bi bol ogloo bosood suu 250gr...talh nusto choladnii cream,,,,,,odor 2 ondog sharj eswel chanaj idne....udees hoish ih asudaltai bdimaa.danaa gaduur yawj taardag bolhoor....oroi hool..yamar ch bj bolno.tgd muscle juice suund nairuulj uuna.tgd untahdaa tarag ymuu suu uugaad untdagdaa.gehdee bi er n neg udaagiin hoollolton dr baga ideed bdimaa

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Shan amidar eswel uh....

neg yman drees unshj bsan ym ba.ogloo bosood erchimtei gymnastik 10 minutiin tursh hiigd jahan bj bgad olsdog gsn...erchuud shan suniasan ch bolishde....oroi untahdaa zogiin baltai suu uuwal sn zogiin bal hodoodnii uil ajillgaag demjdeg bodisiin soliltsoog turgesgdg uchir ogloo bosohdoo olstson bh bolno gj naidj bna..turshaad uzhed buruudkui blguide.

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Shan amidar eswel uh....

what are your stats? Like weight, height, daily calories? Are you bulking right now?

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General advice:
A good rule for bulking, bulking means when you're trying to gain muscle, is to eat protein in the same amount as your weight times 1.5. So if you weigh 170 lbs, then you will need to eat 170X1.5= 255 grams of protein to gain.

Eat something that would put a huge drop in your insulin, like candy, white bread, anything with empty sugar. After 30 mins, you will be hungrier than before.
Once you start eating in the morning, your body will get used to the routine. So you may have to force it a little bit, but choose something you like.


Untahaasaa omno ih iddeg uu???

aimr iddiin bnshdee, en nuguu 6 sariin dotor 20 kg nemsen hoolnii deglem chin munu, mun bol ingej idej surxaas

hool gesenees soninoos bi uul ni hoolond taaruu baigaam, tegeed uurag uuj ehleed heden sar bolson owoo oorchlolt garaad, odoo hoolond saijraad sayahan heden udaa all-you-can-eat Korean BBQ orson chin urd hojid uzegdeegui ih mah ideed ter ni doroo shingeed, odoo shono dund hurtel olsoj yum ideed er ni bol jaahan tomroh tusmaa hool bol govj ogdog boloh shinjtei.. ogloo bosool bolj ogwol ih shim tejeeltei hurdan shingedeg hool ideh heregteim shig baigaam, shonojin untaad bulchin chin tejeeliin dutagdald ortson baigaa..

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http://facebook.com/khundaga

spirtleg yum her gusaj baina humuus

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Gariin useg

ogt amsdaggui shd

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"STAY STRONG"

Ogloo Oatmeal proteintei holiod hajuud ni 2-4 ondog idchihed hangalttai uurag avchina.
100 gr oatmeal - 10 gr uurag
1 halbaga protein - 20 gr
1 ondog - 6 gr . oiroltsoogoor barag 45 gr uurag.

white bread, candies are not in my food list hehe cuz those foods contains high amount of carb and sugar, gives me fat. can u give me some list of foods that has lot of protein and edible in the morning (quickly digestable)

untahaasaa umnu baga iddeg shd

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www.facebook.com/sayan.tracy

everything's edible in the morning. I don't know what your problem is I wake up feeling like a hungry monster. lol Just force yourself to eat.

mongoloor bichhed yaachaad baigaa tsusnuud vee

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Gariin useg

r u guys american or europian??....mongolooroo l blda.zarimda americ forumd bga ym shig sanagdhin.

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Shan amidar eswel uh....

"amidral chamd nimbeg ogohod teruugeer nimbegnii undaa hiij uu" geed neg hun helsen baidag daa.. hun haanahaar yarih ni tuhain hunii erh huseliin asuudal, harin teriig uzel surtaldaj durguitsej ooriigoo yadraajiihaar adaglaad angli helee jaahan ch gesen saijruulchih practical oodrog talaas ni harsan ni deer baihaa..

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http://facebook.com/khundaga

hetsushde.angli helgui humuus yu yariad bgag chin oilgohiig husj bga l bh..

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Shan amidar eswel uh....

suuliin ued mass nemj bga n elt medegdeed uramtai bna shu.creatin hereglsen uneheer ur dungee ogjina.

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Shan amidar eswel uh....

Tsagaan talhaa(guril) bolison n deer, if you want a build an abs.Try to eat wheat flower.

Ogloo 7.30 boortsog,suutei tsai
udur 13 tsag 1 buten tsuivan,1 niislel salat
15s 17 tsagt beltgel hiij zovlogo zovono taraad 1 minute maid booroldoj uuna
oroi 6 tsag 2 tom ayaga yanz buriin hool 1sh sentry bitmiiin
ingeel boloo shd hahaha