FREE Intermittent Fasting DIET PLAN for Fat Loss OR Muscle Gain | BeerBiceps IF Diet
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- Опубликовано: 25 июл 2024
- Science of Intermittent Fasting : • A Complete Intermitten...
Detailed KETOGENIC DIET for fast fat loss : • Detailed Diet Plan for...
Weight loss playlist : • BB Summer - Free & Gui...
Detailed fasting diet plan :-
GROUND RULE : Stay hydrated throughout the day. Don't aim to drink a certain amount of water, just make sure your urine is clear most of the time.
Meal 0 (DURING FAST) : Black coffee, Green Tea, Black Tea (WITHOUT SUGAR)
MEAL 1 - Big bowl of fruit
MEAL 2 (2:00 PM) - Big serving of protein (Chicken, fish, eggs, egg whites, red meat) + Big serving of carbs (Roti, brown rice, oats, sweet potato) + OPTIONAL high fat ingredient (Nuts, egg yolk, ghee) + Veggies (Keep mixing it up) + OPTIONAL Dal
Meal 3 (4:30 PM) - Eggs + Toast/Carb source. OR Big serving of Upma/Oats/Soya chunks (for vegetarians)
Meal 4 (7:00 PM) - POST WORKOUT - Protein shake + Water + 2 Bananas. (If you don't use protein shakes - eggs, chicken, paneer, soya chunks, dal, sprouts)
Meal 5 (9:00 PM) - Same as lunch
Meal 6 (10:00 PM) - OPTIONAL (For those trying to gain weight) - Serving of nuts (Almonds, Cashews, Walnuts, Peanuts)
Finally coming out with today's detailed and free of cost Intermittent fasting diet plan, to help all of you with your fat loss or muscle building journey. This is my full day of intermittent fasting eating diet plan for fast fat loss. Fasting diets and intermittent fasting lifestyles can be a little challenging if you don't know how to go about it. Thats why i thought I'd come out with today's video. This IF diet plan will work for you irrespective of your goals - if you want to burn fat, keep your calories below maintenance/ if you want to put on muscle, eat slightly above maintenance. Intermittent fasting diet plan for fast fat loss in the form of a free diet chart.
Here's y full day of eating on intermittent fasting - Hope you guys like it!
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Hope you lovers love the video. Remember, the detailed WRITTEN diet plan is in the description box. Hit the thumbs up button & share this video if it helped you :)
Peace,
Ranu
BeerBiceps keto + if ? is that a good option?
If you're able to do it!
BeerBiceps thanks man... I was 106 kgs in January..I followed a keto diet now I'm 79kg just want to thank you for the all the knowledge and motivation... :-* love you bro..
BeerBiceps is that thumbnail your actual transformation through IF or that ones by keto?
BeerBiceps Can I eat four eggs daily in summer... is it harmful???
Anyone here in 2024??
🙋
We are
Me
Me😂
Me
The whole of India was desperately waiting only for two things. Bahubali 2 and this IF diet plan video ☺️
Telugu movie 💥💥😍
Can we dl cardio in the non eating period?
@@sussyboi1305 you will get fatigue
@@sussyboi1305 yea
I really admire what you do. It's a job of humanity according to me. You have been a pretty great teacher. I only look forward to adapt this IF plan successfully to lose weight
I've watched a ton of these type of videos. And this is the first one that makes sense. Thank you.
Nice video! well made....just a piece of advice , soak the almonds for a few hours before eating. Soaking will remove the phytic acid from them, making them more easily absorbable.
I love your channel and this video is exactly what I needed to see! So motivated to plan out a diet plan! Keep up the amazing work
It's not about dieticians but educated individuals....💯💯💯
you're awesome! i might just do this when I start working, coz I anyway don't like having too much breakfast in the morning, and love green tea :D
bro u r doing a great job .. thanks alot for all that info. Keep doing ur work u r really v talented ✌️👌
Mah man! Fantastic video man! I've been watching your videos from last few days and you have provided essential information about everything that too in a Indian way. I have been working out from last 6 years. 4 years in gym and from last two years practicing calisthenics and kick boxing.
Well, keep up your work and I appreciate your efforts a lot.
Cheers!
Finally somone talking sense!! Starting today I'll be back of I find this video again and give you my feedback..
This is the only guy who i have seen drinking green tea in a beer mug😁
Beer* biceps😂
Beer Biceps
Having heavy meal before the workout might cause in hernia if the abdominal walls are weak. Make sure you are not that full also!
i love dark coffee without sugar... it has certain bitter and a bit sour nodes to it.. when you have to sit for 8 hours+ for studying... coffee helps concentration and alertness.... with nearly zero calories....
God ! I am a caffiene addict
Me too. I love dark coffee❤️ that bitterness that's love
u rock beerbiceps u clear all my doubts in ur videos thanks keep going doing great work
I simply love the way you explain stuffs ….. so damn clear and passionate
THANK YOU, finally!!
a video on working out at home without weights ? and thanks for this video bro :)
a little tip for all my health and fitness freak friends is that try out Mint tea, It has been shown that even the smell of mint tea when introduced to a person.. can lower the hunger of a person and help give the fullness signals from the stomach to the brain, so it helps you to suppress your cravings and maintain a caloric deficit easily ...
Much love from pakistan and keep up the good work bhaiya .... love your vids
You always sound sense - Keep the good work going ✌✌✌
I am so motivated now 👏🏻👏🏻
bro..you are doing awesome job !
I wished I watched this before doing a shit ton of research. This explained all I needed to know
lost 6 kg in two months without gym only dieting
Kunal Ramchandani
What did you eat
Kunal Ramchandani how
Vaishali Ghodke Lost 12 kgs in 3 months that to from 85 to 73 just by controlling portion size. I never used to have junk food like cold drinks and chips but used to eat a lot. For eg 8 rotis at night everyday. I loved rice more xD
But yeah so it was easy for me to eat less as I used to eat so much. Cut down on potato, rice basically carbs and don't compromise on protein. Chicken doesn't make you fat. Eat lots of protein and less carbs. Dont go very low on carbs that would make you grumpy.
Akashdeep thank u for this most important information. I can't eat junk food.and also go for workout.then what should be my diet.because of workout everyone said that eat regularly. How can i maintain my diet for fat burn .help me .
Vaishali Ghodke Look I lost all of this without hitting the gym. Not even running. For fat loss you need to eat at a caloric deficit. Say 500 calorie less than what you used to consume before. Now you can go on a deficit, in whatever way you want. You can lose some by workout rest by diet, or anyway. For me controlling portion size was easier as cutting from 8 rotis to 4 rotis meant a deficit of 350-400 calories. Plus I restricted my rice consumption too.
So yes if you burn 500 cals through exercise stick to your regular diet . Or eat a little less.
Thanks for this video... good to know all these useful info... i am doing intermittent fasting for last on week and i was feeling very low interms of when doing weight trainings in gym... Can u suggest some supplements or solutions to overcome or getting enough body energy...
was waiting for this..thanks
Thanks for the info. Could you please let me know for how many days I have to be on IF?
I'm the best at this i sleep at 10pm and wake up at 9pm
23 hours of sleep wow 🤣🤣
What you do in remaining 1 hour? Eating?
Ainn
@@adityarajchaudhary9664 no he takes nap
It's best for teens
I need a Fullday of eating during intermittent fasting video
was eagerly waiting fr dis!!!!!! thanks RANVEER BRO
the video i was waiting for
Hi Ranveer! Nice thought to give a blueprint instead of a precise diet plan. A blueprint works for most people as they can tweak it a little bit to suit their convenience.
I'm following I.F right now. I have one question. Can I take BCAAs in those 16 hours while i'm fasting? Thanks for your reply in advance.
Hey.. I love the way u describe n explain food n science behind it... I also have a question for u regarding IF.. if anybody whose working hours is from 4pm till 1am can the person follow the blueprint u shared here ?
I wachted all channel video about IF but only this guy video so usefull so i leave a like.
bruh ngl youre one of the real og in yt from india.
Hi! My name is Serene and I'm from London. I took up IF two months ago and WOW it has changed my world and also helped to overcome the annoying plateau I was stuck on! Your videos are so encouraging, so informative and educational! It feels like I have sooo much in common with you! Thank you so much :) your efforts are much appreciated. I'm currently IF 20:4 6 days a week. Is this ok in your opinion? I also do cardio 3 times a week after my eating window. Should I up this? Thank you thank you thank you!!! Xx
2:19 I.F. diet starts.....
Thanks man
U dropped this 👑
hey, i have been following you for a long time now add i absolutely love your content...I have a question as I'm a O+ blood group type my gym trainer suggested me not to take whey protein as i might not be able to digest it. and he suggested me to take isolates instead and i wanted a second opinion should i take it? i would really appreciate if you reply thanks in advance.
love ur work bro 😊
Started Intermittent Fasting during Quarantine on 22nd April with 75kgs of Weight. After 10 days checked my weight it was 73 without any workout.The Goal is to reach 68kgs before the end of lockdown.
So how much you wiegh now ?
How much do you weigh now?
@@jasbir710 As of today it is 67 kgs....Resumed my work shift from 13th July...still I eat limited food but whenever i eat i include proteins in it....
@@keshavgupta1701 67 kgs
Is 12 hours fast OK , for 15 year old ?
I have night shifts, what timetable do you suggest I should follow? My shift starts from 10:30pm till 7:30am
Got u brother...thanks....what u are teaching is really really helpful.
This is best blue print before I start my deit plan... Want to loss at least 12 kg in coming couple of months for my rock climbing course...!!!
Just started following you, hope it'll work for me. 😊😊
A big thanks to this guy, I have been following IF diet for 6 days and I just stuck to the basics. I was weighing 76.75 Kgs. Without any exercises, now I weigh 74.45 Kgs. I was not even very strict about the window for 3 of those 6 days. I fast from 10 PM to 2 PM. Couple of days I couldn't finish my dinner by 10 and it extended to 11, one of those days, it even went to 12.00 midnight. But I religiously follow the 2.00 PM deadline to break the fast however hungry I feel before that. I have lemon water first thing in the morning and 1 or 2 black coffees without sugar to keep me from feeling hungry. I follow a very normal diet only avoiding sugar and simple carbs like rice. I am wondering how much effective this will be if I follow this more seriously.
I want to do this!!! I want to have simple homemade food where my carb intake is limited but at the same time I am not putting an extra effort to prepare any special meals .
@@deepikatrilokekarshringarp5044 lol who are you talking to hehe only you can fix this
Thankyou.... That was awesome
Anda,egg,dim,mutta,muttai,inda,oeuf,ei....... Thats all you need for a day... One day. And then all of it starts again.
Egg price hike is a cause of Ranveer.
You son of an angel.
lovely!
the same guy who commented lovely earlyer, but u deserve it.😌
Great video. loved it. :)
about d workout routine,, if we do that just an hr before ending the fast, the results are much more pronounced than working out with a full stomach.
as per research.
Waiting for this Bhai thanks❤️❤️✌️✌️✌️
Man trueeeeeeeee ❤️ur osum nailed it its not about dietitian its about education
I really like your bgm and intro music
Anyone here in 2023?
Yeah
Me
Here in 2024😅
@@neelimagajwani2115me in 2024
2024
Bro aren't we supposed to eat almonds after soaking and taking the peel off. Please explain.
Detailed and informative video on IMF. Thanks a lot
Thanks for a wonderful and very informative video.. much appreciated.. I want to ask you.. I do my workout in the morning around 6.30-7am.. n I prefer to do my eating window from 3pm- 9pm..e.i: 18:6.. so would it be ok.. or do I need to take bcaa or something else.. or how can I do intermittent fasting if I do early morning work outs. To save muscleloss and burn fat..pls reply me too confused..
I usually reach my gym by 5 45am and start my workouts at 6am on most days. How do I include this diet plan in that time span?
hey ranveer thanks for the vedio.but can u give a blue print of veg diet as well which is also good for pcos.thank u so much. n pls do rpy.waiting.cudos.
Watch GURU MANN'S video FOR nutrition ON PCOS
Hi bro this help a lot regarding IF Deit..... I was having doubts how to figure out the meals and all others plan...... Thanks bro it helps a lot..
i literally love your videos n the content!i request you to make a video on IF meal plan for keto diet also
When u explain any concept it becomes much easier to follow.... Keep up the work.
Today I'm almost 85 kg + ill follow this IF diet and ill come up with my experience on this video on next sunday at 11:30 pm.
OK give us the feedback...
Its more thn 4 years we haven't received your feedback lol
@@mayurmadania1283 🤣🤣
I’m still waiting for your feedback 😢
@@mayurmadania1283 he might have failed on the first day given his commitments
Trust me water and black coffee helps a lot when you feel hungry
Just a little tip for those who find it very difficult to do IF as it is a little difficult in the start
1. Try to control your hunger for as long as you can try ti divert your mind each time you feel hungry straight away drink 2 whole glasses of water this helps 99 percent of the times.
2. If you just can't tolerate dont go and eat anything its a thing called under 50 calorie intake in which if you take something below 50 calories your results will not hinder but remember this is for just some times haan...so the best option is radish yes guys radish i know it isn't tasty but very very less in calories....and in summers its cucumber
Hope it helps
Thanks 👍
Recently i subscribed to ur channel,u r really cool and unique, u have cleared all misconception I had regarding eggs,addiction towards sugar,it's really helpful as I reduced sugar consumption,, pls do more videos,i also have a request , could u pls do a video on cycling machines and weight loss with just cycling? is it possible ?
All the best..may ur channel hit millions of subscribers :)
Bro... You rock 👏👏...cheers
i am doing intermittent fasting from 13 April today is 27 I has been 2 weeks and I already lost 4.5 kg with a good workout.
I HAD A PERSONAL TRAINER TOO ..THEREFOR I GOT MY RESULT FASTER ..SO DONT LOSE HOPE IF U GET SLOW RESULTS
edit 1 -giving an update after 3 years sorry for that I completely forgot, in total, I lost 27 kg in 5 months but I was hitting gym very hard with IF, I was 18 back then it completely changed my body I went from XXXL to xl slim fit,, yeah.
then I went to college and gained all the weight back in the next two years cause of the messy lifestyle I left IF in college ( i should have continued ) , i was eating a lot of junk food ...bake samosa daily ..
it's easy to lose weight and hard to maintain
IF is easy after a week or two u will get used to it and u will not get hungry
I used to eat an apple, egg whites, sprouts, boiled veggies ( hate it ), chia seed, paneer, oats, salad and desi rice and lentils sometimes ( no need to go for brown rice and bread of any kind )
I used an app called myfitnesspal ( u can use any app that u like there are plenty of them) to calculate calories and check on nutrients.
i will start it again after lockdown
BEST OF LUCK
D!V! That's so good
D!V! I have been IF and doing no workout at all. But have already lost 3kgs in 14 days. Am I doing it wrong? 🤔🤔
Varsha Raj. ... you are doing it right if you are losing weight workout is optional ... in the end everything depend on your diet and nutrition ..workout just act as a catalyst .
D!V! That's great man
D!V! How much carbs/protein/fat did you intake?
please make a video on" Dates " can we have them in weight loss
Hi..
My goal is fat loss and muscle building at a same time. Then how can I go about my calorie intake? Whether it has to be fat loss first then muscle gain or vice-versa? Or is there any middle solution I can see further? Your reply would be very helpful brother. Thanks in advance.
Hi dear, learning a lot of videos. Just want to request you to make a video of keto and IM together. How to go about it. Plz
Started Intermittent Fasting from 14th November 2020
Weight-87 KG
Goal -70 KG
Will update after 3 months
Update
Update??
update ???
Bhuk se guzar gaya lgta hai
Can I have avocados instead of egg yolks? are those healthy ?
Yes, both are good source of fats.
Thanks Brother I will surely try this
Glad, mere bhai :*
Hi. Thanks a lot for this excellent plan. I want to try this. I work in night shift, USA timings 6:30pm to 3:30AM. Could you advise me the best time to follow this plan. Thanks in advance.
dude you look so cute in that shirt you wore in last part of the video
gAY
@@18acc16 its 2020, get over your homophobia fucker
blueberrymuffin shawn fcuk u
blueberrymuffin shawn wt the fk did u accomplish
blueberrymuffin shawn stupid dump fcuk
What if we have to take preworkout early in the morning for gym...
@meenahayat have only black coffee without sugar this will help you a lot
Hi , I am loving your in depth and science based approach towards based loss. I would really appreciate if you can help me in sort out this confusion on proteins supplements or even if I need. in past I have done insanity workout,, I did loose Weight but no muscle gain and I couldn't continue also. at present I am 60 kg(ht. 5'3") I love doing HIIT but my concern is my nutrition. I am a vegetarian and my source of protein Is cottage cheese, cured, green vegetables, legumes and beans and some seeds. but I am unable to see results even though I put my maximum efforts. if I can buy only one kind of protein supplement which shouldn't be expensive and yet available also,what would that be( whey protein ore creatin I heard it improves your performance). I have 20-25% body fat, I don't either loose or gain weight easily. my vision is to have maximum endurance and strength. thanks in advance
Hey Ranveer great work.Could you please tell me if intermittent fasting works for women with pcos too?
Ranveer Bro but the plan that u are giving contains a lot of carbs won't it affect people who don't do workouts or cardio during I.F as ur telling to eat carb at lunch, eat upma at evening(it contains carbs), and then again carbs at dinner. Can you please reply I am really confused
Love the video! I had a question about breaking fast. Would I rather break my fast with oats + berries (cooked with water and a dash of milk) or a mixed bowl of fruit? For additional info, my next meal is usually half a sandwich with either eggs or chicken + half a cucumber. I'm trying to lose weight, and I consume less than 1400 (aprrox) calories a day - oats included.
If you don't want a high spike in insuline then eat oats
m definitely gonna try this... i hope it works for me too... ☺
Hello pls suggest what to opt in South Indian meals , that would be of great help thank u 😀👍
Enjoyed dieting so far to loose my belly fat
Hi Ranveer, is the timing of 10pm to 2pm for IF diet fixed and best? Or can I do the diet from 6pm-10am?
you can choose whatever time you are comfortable with. But make sure it is 16 hours or more. Because that's what IF is about.
Lokesh Goenka you can just make sure u need to hit 16hours fast
Very good video, I'm doing IF diet between 8 am and 4pm, is that good?
Murli K Yes!
Murli K yes I'm doind somewhat the same. 7:30-5
Better to only start a few hours after waking
Hi when we doing work out, after workout we have to take protein , so when we r doing fasting weather we have to have protein or not.
a good video , should the workout split be as heavy as 5 days a week on IF?
Hey ranveer stumbled upon your videos some time ago . I really like the way you present your videos and backing that up with science.But there is one thing which i heard , that was if you don’t eat for long periods like 16 hours or 18 hours then our body think there is a food deficit and then whenever you eat next it tries to store it as fats .is it true ? If not then can you explain how.
sidharth katyal this is true and intermittent fasting might help u too loose weight bt not at all good for your body in long term.
So Should we avoid it Or what?
This is not Intermittent Fasting! Its just a diet plan. Intermittent fasting is not a diet, it's a pattern of eating. It's a way of scheduling your meals so that you get the most out of them. IF doesn’t change WHAT you eat..it changes WHEN you eat. The simplest way to do this is to have a meal at 11:30 am and then at 4:30 or by 5 pm. OR when you're really hungry. No snacking in between. You could have black coffee, green tea, water or black tea..and also apple cider vinegar in an empty stomach does wonders. I lost 4 kgs in 2 weeks. Now I lost all that just by eating what I love. I love my rice n fish curry! And i don't wanna sacrifice any of that for some stupid diet plan. 😂
Can you detail your whole day diet plan and timings if you don't mind.
He posted it on a different video
Waawww is that true????
She is right.it works for me
hey pooja can you please help me with your diet
much needed video bro.....thnxx😃
Hey thanks for the informative video. But please help me with calculating maintenance calories. How to calculate that?
bhai m doin engineering first year..aur ye assignmnts vagere k vajah se tym hi nhi milta gym janeko aur ghr aane pr thak jata hun..jiske vajah se weight badh gaya hai! plz giv some advic about how to maintain body!
NITZ 13 do calisthenics routines
What happened to your Vlogging series? :((((((((((((
Nice video bro and intermittent fasting is very useful 1 year back iam 98 KG now iam 83 and full muscle
Great video mate ! Had a question though, you have chicken almost everyday do you look for organically raised chicken ? If not aren't you worried about the Growth hormones and antibiotics injected into the chicken that you end up eating ?
Bro...I'm doing workout in the morning and hw can I do intermittent fasting
eat bf and skip lunch.
Can we drink lemon water without sugar during fasting period as it helps in detoxifying body
yes you can for sure
@@Healmyheart68 I drink 2 tbsp alma juice in 300ml water in the morning ll it break my fasting or its ok??
I have never seen a fitness video like this which lacks all the scientific backing and proper knowledge. Recommending simple carbs? WOW. How did you manage to reach to such 'Amazing' knowledge??
I have started the if diet from today. I'll update you soon.
Ranveer is right! I lost 45 lbs within 3Months by doing IF! Those who r saying that it decreases metabolism & consuming frequent meals increases metabolism, both are myths & it has been proven wrong by research! I eat 1 meal a day. The main thing that makes you fat is insulin & IF improves insulin sensitivity & those who think that 3 meals are essential are wrong because uropians introduced this 3 meals a day concept to native americans to establish structe in their eating habbits. However 3 meals are not based upon our biological needs. In the morning our bodies cortisol hormone levels are on spike & when you break fast in the morning you can become insulin resistance. IF is very effective guy it increases testo, hgh, lifespan & it also decrease gherlin & it also has millions of benifits. Just think & study scientific literature before posting any comment. 😊
Should I take 3 meals or one meal is enough for a day for IF
How can we eat all the macros in one meal???
What did you eat?
bro don't you think soo that eating 6 times a day makes IF useless since its primarily based on less insulin secretions and more of HGH and spiking insulin 6 times a day isn't that don't you think soo?
You do have a point.A lot of other IF proponents recommend either 2 or 3 meals mostly.
GHOST snow You are right to keep insulin down you gotta make sure you eat with less frequency also
Desi Fit I'm glad at least two guys got my point out of 38k
Ranveer has shown a very basic level of IF, with 6 meals, you can go for 4 meals and then to 3 meals and even 1-2 meals in the feeding period. Not everyone can directly go to 3 meals plan. I hope I made things a little clearer.
ADITYA G KULKARNI 15BEC0760ppp p
Background music would have avoided, it makes it hard to listen the info
But best info 🙌
Very informative