gym food creatine and vitamin ,heathy food .

 the ultimate 7 day gym diet plan.

when it comes to nutrition ,things can become overly complicated .however, it is clear that nutrition has a huge impact on the progress that you make in the gym.

table of contents.

1. foods to add to your gym diet plan 
2. gym diet-pre-workout foods 
3. gym diet- post -workout foods
4. ideal 7 day diet chart plan .
5. foods to avoid in your gym diet plan .
6. nutrition dos and don'ts
7. summary frequently asked questions (FAQs)

this article will highlight a number of considerations that must be made and applied in order to bring about substantial changes.

in addition ,it will also serve as a resource and highlight the nutrient-rich foods that one should incorporate into their daily gym diet plan.

foods to add to your gym diet plan.

there are mainly three macronutrients that  play a crucial role in maintaining bodily functions and  even promote changes in strength and composition -they are carbs, proteins ,and fats and it is essential that we consume all three macros in ample quantities to optimize progress accordingly .

foods to add to your gym diet plan.

there are mainly three macronutrients that play a crucial role in maintaining bodily function and even promote changes in strength and composition -they are carbs, proteins ,and fats and  it is essential that we consume all three macros in ample quantities to optimize progress accordingly.

carbohydrates

 firstly ,carbohydrates are the primary source of energy for the body and therefore play the most substantial role in fueling exercise. There are two different types of carbohydrates i.e. complex and simple. the names give an indication of time taken to digest complex carbs that take a longer time period to digest than simple carbs.

furthermore, complex carbohydrates provides the body with prolonged slow- release of energy and have ,fast releasing energy,they ,contain little nutritional value . 

therefore,you should consume complex carbohydreates for example whole -grains,beans ,nuts,fruits,and vegetables for maintaining a proper gym diet plan.

                                                                                          thank you .............

next page.

Mohammad Usman.

 well come to the indian army power person Mohammad Usman.

born: 15 july 1912
bibipur (now mau district ),united 
provinces,british india

died:3 july 1948 (aged 35)
nowshera,jammu and kashmir,india.

allegiance:british india 
india

service/ british indian army

branch:indian army.

years of :1934-1948.
service:
rank;


brigadier

unit: 10 th baluch regiment dogra regiment 

commands:50 para brigade

77 para brigade 

14/10 baluch 

battles/wars: second mohmand campaign world

 war2

indo-pakistani war of 1947

awards :maha vir chakra 

brigadier Mohammad Usman MVC ( 15 July 1912-3 July 1948 )was the  highest ranking officer of the indian army killed in action during the indo - Pakistani war of 1947.as a Muslim, Usman become a symbol of Indians inclusive secularism. the time of the partition of india he with many to the  Pakistan army due to the illegal occupation and riots and continued to serve with the indian army. he was martyred in July 1948 while fighting Pakistani soldiers and militia in Jammu and Kashmir. He was later awarded the second highest indian military decoration for gallantry in the  face of enemy, the maha Vir chakra.

birth and education.

Mohammad usman was born in bibipur, now mau,uttar pradesh ,in the united provinces,british india on 15 july 1912 to jamilum bibi and mohammad farooq khunambir.

usmans maternal family  was  a large land - owning  zamindar family from yusufpur,more ,commonly known as the ansaris  of yusufpur,through this side was  distant relatives  of dr. mukhtar ahmed ansari, faridul haq ansari, hamid ansari and mukhtar ansari. usman and his younger brothers, subhan and gufran,were educted at harish chandra bhai school ,varanasi.

jumped into a well to rescue a drowing child.

Usman later made up his mind to join the army ,and despite the limited opportunities for Indians to get commissioned ranks and despite intense competition, he succeeded in gaining admission to the prestigious royal military college, Sandhurst (RMC) .he entered RMC in 1932,was commissioned as a second lieutenant and appointed to the unattached list for the indian army on 1 February 1934. he was attached in india to the 1st battalion of the Cameroonians on 12 march 1934 for a year.

military career.

at the end of his year with the Cameroonians ,on 19 march 1935, he was appointed  to the indian army and posted to 5th battalion of the  10th Baluch regiment (5/10 Baluch). later in the year he saw active service on the north -west frontier of india during the Mohamad campaign of 1935. he qualified as a 1st class interpreter in Urdu in November 1935.

usman 1947 pakistan sent tribal irregulars into the princely state of jammu and kashmir in an attempt to capture it and accede it to pakistan. usman, then commanding the 77th parachute brigade ,was sent to command the 50th parachute brigade, which was  deployed at jhangar in december 1947. on 25 december 1947,with the odds atacked heavily against the brigade,pakistani forces captured jhangar. loacted at the junction of roads coming from mirpur and kotli,jhangar was of strategic importance .on that day usman took a vow to recapature jhangar-a feet he accomplished three months later,but at the cost of his own life.

in january -february 1948 usman repulsed fierce attacks on nowshera and jhangar,both highly strotegic locations in jammu and kashmir.during the defence of nowshera against overwhelmir.during the defence of nowshera against overwhlming odds and numbers ,indian forces inflicated around 2000 casualties on the pakistanis while indian     forces suffered only 33 dead and 102 wounded. his defence earned him the nickname lion of nowshera.

Lan Cardozo.

 well come to Lan Cardozo ,indian army officer.

major general Lan Cardozo AVSM SM  is a former indian army officer. He was the first war- disabled  of  the indian army  to  command a brigade. he is amputee due to a war injury.

early life.

Lan Cardozo was born to Vincent Cardozo and Diana (nee de Souza) Cardozo in 1937 in Bombay ,Bombay presidency, British india. he studied at st.xaviers high school, fort and St. Xavier's college, Mumbai.

military career .

Cardozo graduated from the national defence academy and then  attended the  indian  military  academy, from where he joined the 5 Gurkha rifles (frontier force) and  he was  commissioned and later commanded the 1th battalion of the 5th regiment of gorkha rifles aka 1/5g (ff) or 1/5 Gurkha  rifles. He has also served with 4/5 gorkha rifles and has fought two wars alongiside them-indo-Pakistani war of 1965 and the indo-pakistani war of 1971. he is the  first NDA cadet to receive both gold and silver medals. The  gold  medal is given to the cadet of the passing out course for best all round performance.

the silver medal is given to the cadet who in order of merit .for the first time in the  history of the national defence academy, the  cadet who was awarded the gold medal was also first in order of merit. this has happened only one more time thereafter.(source: general himself and from his profit)

    pakistani-bangladesh war of 1971.

at the outbreak of the  Pakistani- Bangladesh war of 1971,cardozo was attending a course at the defence services staff college, wellington. his battalion, 4/5 Gorkha rifles ,was already deployed in the eastern theatre of operations. the battalion second-in -command was killed in citron and  Cardozo was ordered to replace him. He arrived at his  battalion in time  to accompany them on the  indian army's first heliborne  operation during the battle of Sylhet. he was popularly named cartoons sahib by his Gorkha regiment as they found it difficult to pronounce his first name .cartoons means a cartridge in Hindi.

after the fall of dhaks, Cardozo stepped on a land mine and his  leg was critically injured .due to non-availability of morphine or pethidine, and absence of medics ,his  leg could not be amputated surgically .he subsequently used his khukri to amputate his own leg. afterwards, his unit captured a Pakistan army Surgeon .Muhammad Basheer ,who operated on Cardozo. however, the veracity of the  account has  been questioned by brigadier (retd) rattan Kaul stating that Cardozo stepped on a mine set up by his own forces ,Hince was a battle accident casualty and was brought to battalion medical post and captain DK Sengupta, regimental medical officer was the one who cut hanging ligament, later, a Pakistani surgeon amputated his ankle in a Pakistani hospital in Sylhet. According to rattan Kaul, there were several witnesses to the event.  rattan Kalus version was also produced at the instance of press council of india in newspaper, the Hindu on august 2,2023.

Jaswant Singh Rawat.(indian army )

 well come to Jaswant Singh Rawat.

rifleman Jaswant Singh Rawat, MVC (19 august 1941-17 November 1962) was an indian soldier and a posthumous recipient of the prestigious maha Vir chakra of which  he was awarded for his actions of valor during the battle of Nuranang in the Sino- Indian war.

rifleman Jaswant Singh Rawat
born:19 august 1941
Dhumakot, Pauri Garhwal, British India
died: 17 November 1962 (aged 21)
Nuranang, North-East Frontier Agency, India.
allegiance:  republic of india 
service: Indian army
branch:
years of :1961-62
service:
rank: rifleman
unit:4th Garhwal rifles
battles/war: Sino -Indian war
awards: Maha Vir chakra.

Sino-india war: battle of Nuranang.

see also: battel of Galwan, battle of Pangong ,battle of Rezang la, battle of Gurung hill, and battel of nuranang and sela pass

during the battle of nuranang on 17.

Jaswant Garharb memorial, Jaswantgarh,
Arunachal Pradesh.

novemberb1962 in the north -east frontier agency ( now  Arunachal Pradesh), the rifleman Jaswant Singh Rawat was serving in the 4th battalion of 4th Garhwal rifles regiment. On that day, the 4th Garhwal rifles had beaten back two peoples liberation army charges on  their position . during a third intrusion, a Chinese medium machine gun (MMG) had come close to the indian defenses and was firing accurately at their positions. rifleman Jaswant Singh Rawat, along with lance naik Trilok Singh Negi and rifleman Gopal Singh Gosain volunteered to subdue the MMG .Rawat and Gosain, aided by covering fire from Negi closed within a grenade- throwing distance of the machine gun position and neutralized the Chinese detachment of five sentries, seizing the MMG in the process. however, while returning ,Gosain and Negi lost their lives and Rawat was seriously injured, although he managed to return with the  captured weapon. the battle resulted in 300 Chinese casualties, whereas the 4th Garhwal rifles lost two men and had eight wounded.

rewets company eventually decided to fall back ,but Rawat remained and kept up the fight with the help of local monoa girls named sela and Nura (Noora).later, Sela was killed and Noora captured .rushing from position to position, Rawat held off the enemy for 72 hours unit the Chinese then stormed a local supplier, who told them that  they were facing only one fighter. The Chinese then stormed Rawat s position, but  the exact details of his death are unclear. Some accounts claim that Rawat shot himself with his last round of ammunition: others state that he was taken prisoner and executed by the chinese.the war over. Sela pass, Sela tunnel and sela lake were named after sela in commemoration of her actions.

legacy: Jaswant garh memorial and post.

the bravery of Jaswant Rawat was honored by naming the army post held by him as the Jaswant garh post where he fended off  the peoples liberation army, and Jaswant garh war memorial was built at the post. memorial at the army post lies 52 km southeast of tawang and north of  tunnel on NH-13 trans - Arunachal highway s dirang -tawang section.

air india chief marshal ap singh.

 well come to marshal ap Singh.

the chief of the air staff (CAS)is a statutory office held by the professional head of the indian air force (IAF),the aerial branch of the indian armed forces. customarily held by a four-star air chief marshal, the CAS is the senior -most operational officer of the IAF ,mandated with the responsibilities of supervising the forces overall functioning during states of peace and wartime, committing to the establishment-cum-continuity of air deterrence and executing India's security objectives vis-a vis the  preservation of the country's air sovereignty.

being a permanent  member of the chiefs of staff committee (COSC) and the national security council (NSC), the CAS also bears the responsibility of advising the nations civilian leadership i.e., the government of india on all matters privy to the IAF .

statutorily, the CAS ranks 12th -overall in the indian order of precedence, and is the IAF s status-equivalent of the chief of defence staff, the chief of the army staff and the chief of the  naval staff- all three positions of which are also occupied by four-star officers from the armed forces.

description .

roles and responsibilities.

*  advising the central government on all matters privy to the IAF .

* coordinating various components of the IAF towards the protection -cum -realization of the nation s air sovereignty during states of armed conflict or war.

* providing direction towards the overall functioning of the  organizations facets, such as command, control, administration and strategy.

* convening courts-martial at the behest of the central government to review cases of misconduct during peace and wartime.

*reviewing the judicial sentencing and pleas of  officers convicted of  professional misconduct whilst in service.

* in addition to these responsibilities ,the CAS is also a permanent member of.

• chiefs of staff committee (COSC) 
• national security council (NSC)
• defence planning committee (DPC) 
• defence acquisition council(DAC)

the offices eminence in the aforementioned groups thus grants the appointee with the role to advice the minister of defence on the affairs related to the IAF s functioning and the promotion of an comprehensive integrated planning policy with respect to the affairs of tri-service integration, doctrinal strategy, capability development ,defence acquisition and infrastructure.

   structure.

as the professional head of the force ,the CAS is assisted by one subordinate officer and one principal staff officer, namely:

• subordinate
•           vice chief of the air staff (VCAS)
• Principal staff officer
•          deputy chief of the air staff (DCAS)   
•          air officer in charge of administration (AOA)
•          air officer in charge of personnel(AOP)
•          air officer in charge of maintenance(AOM)
• director -generals
• director general (inspection and safety)-DG(I AND S)
• director general air operation _DG(ops) 
• director general of works and ceremonial _DG(W AND C)
• director general (aircraft)-DG (AC)
• director general (systems)- DG(sys)
• director general of medical services (air) -DGMS (air)
• director general (administration)-DG(admin)
•          

     promotion.

initially ,beginning in the pre- independence era, until 1966, the office of CAS was held by a three- star air marshal: the first six chiefs in the post -independence IAF were  three -star air marshals. however, the  offices rank -specifications was raised to the four-star rank of chief marshal in January 1965,initially as a recognitive measure to air marshal arjun Singh the Indo- Pakistani war of 1965; every CAS -appointee since then has been an air chief marshal.

the move to appoint  a new  designate to the  position usually begins three months before the  change  -of - command , wherein the  ministry od defence (MoD) reviews the resumes of the IAF s senior -most air marshal which  regularly includes the vice chief of the air staff an at -most  three of the  air officer commanding -in -chiefs (AOC-IN-C ) of the  forces combatant commands. appointments to the position are made by minister of defence, upon recommendation from air HQ; appointees to the office are subsequently promoted to the rank of  air chief marshal.

since 1950,the senior-most air marshals in the IAFS command cadre have customarily been appointed as CAS, nevertheless ,this tradition has been broken twice, first in 1973-when then - air marshal om Prakash Mehara to supersede two senior officers, and  again in 1988-then -air marshal S.K. Mehra Superseded one senior officer to become CAS.

tenur.

during the initial years of the post -independence IAF, CAS -appointees were given one four-year term, with the possibility of extension: air marshal Subroto Mukherjee was the longest serving chief-at 6 years,7 months,7 days, and the only appointee to have ever received a second four-year term: nevertheless, he  unexpectedly died Halfwit through it.

currently, according to the regulations for the air force ,2000-a Cas-appointee reaches superannuation upon the completion of three years in the position or at the age of 62, whichever is  earlier. however, an  appointee may also be dismissed from office by the president of india before the conclusion of the tenure under section 18-19 of the air force act,1950 and article 310 of the constitution.

additionally, a CAS -appointee is  also eligible to be selected for the position of chief of defence staff (CDS),in accordance with the air force regulations, 2022-which prescribes that the designated nominee, in this case the CAS - appointee has ever been appointed as CDS.

    

captain Vikram Batra

 well come to captain Vikram Batra life history.

    captain Vikram Batra  (9 September 1974-7 July 1999) was an  indian army officer .he was posthumously awarded the param Vira chakra, the highest indian military decoration ,for his actions during the Kargil war; on 7 July 1999,batra was killed while fighting Pakistani troops around area ledge ,point 4875,in the Kargil district of erstwhile Jammu and Kashmir.

Vikram  Batra
official military portrait,1997
born:9 September 1997
Palampur, Himachal Pradesh, India
died: 7 July 1999 (aged 24)
Kargil, Jammu and Kashmir ,india.
allegiance :india
service/Branch: Indian army
years of service:1997-1999
rank: captain
service number:IC-57556H
unit:13 Jammu and Kashmir rifle 
battles/wars: Kargil war
battle of point 5140
battle of point 4875
awards: PARAM Vir chakra
alma mater: DAV college(BMSc)
Punjab university 
indian military academy.

early life and education.

Batra was born on 9 September 1974 in Palampur, Himachal Pradesh. he was the third child of Gandhari Lal Batra, a government school principal, and Kamal Kenta Batra, a school teacher. the older of twin sons, he was born fourteen minutes before his  brother, Vishal. The   twins were nicknamed : luv (Vikram) and Kush (Vishal) ,after the  twin sons of the Hindu deity Rama, by their mother who  was a professed devotee of  Rama. he had two sister : Seema and  nutans. as a young child ,Batra received his primary education under the tutelage of his mother / he received his primary education at GPS tikri-mushehara in mandi district of Himachal Pradesh .he then  attended the D.A.V public school in palampur, where he studied up to middle standard. he received  his senior secondary education at central school in palampur.

besides his academic andeavours ,Batra also dabbled in a variety of his school, which he represented at the national level during  the  youth parliamentary competitions in Delhi .he also represented his  school and college in table  tennis at all india KVA national .he also was a greenbelt holder in  karate  and to attend a national level camp in Manali .

after completing his class XII bord examinations  in 1992 from central school ,he  attended DAV  college ,Chandigarh in BSc medical sciences .at  college ,he  joined the air wing of the national cadet corps (NCC) while he was in his first year. during the inter-  state NCC camp, he was adjudged the  best NCC air wing cadet of  Punjab directorate in north zone . he was selected and underwent a 40-day paratrooping training with his NCC air wing unit at pin Jore airfield and flying  club ,about 35 kilometers away from  Chandigarh. during the next two years in DAV , he  remained a cadet of the army wing of NCC . in addition ,he was the president of the youth service club of his college.

he afterward qualification for the c certificate in the NCC and attained the rank of senior under officer in his NCC unit .subsequently .in 1994,he was selected and took  part in the republic day parade as an NCC cadet ,and  when  he come home ,he told his parent that he wanted to join the army .his maternal grandfather was also a soldier in the indian army .in 1995,while still in college ,he was selected for the  merchant navy at a shipping company headquartered in Hong Kong, but ultimately he changed his mind ,aspiring to do something great, something extraordinary ,which may bring fame to my country .that same year he completed his bachelors degree, graduating from DAV college in Chandigarh.

following completion of his  bachelors degree in 1995, he enrolled at Panjab university in Chandigarh, where he took admission in MA English course ,so that he could prepare for the  combined defence service (CDS) examination. he attended evening classes at the  university and worked part- time in the morning as a branch manager of a travelling agency in Chandigarh.

Indian navy

    the indian navy is the maritime branch of the indian armed force. the president of india is the supreme commander of the india navy. The chief of naval staff, a four star admiral, commands the navy as ,the strait of Malacca, and  routinely conducts  anti- piracy  operations with  other navies in the reginal ,it  also conducts routine two to three month-long deployments in the south and east China seas as well as in the western mediterranean sea simultaneously.

the primary objective of the navy is to safeguard the nation s maritime borders ,and in conjunction with other armed forces  of the  union, act to defect any threats or aggression against the territory ,people or maritime interests of india. both in war and peace. through joint exercises, goodwill visits and humanitarian missions ,including disaster relief, the indian navy promotes bilateral relations between nations .since October 2008,the indian navy  keep  s at least one frontline warship on continuous deployment in the gulf of Aden.

      as of June 2019,the  indian navy has 67,252 active and 75,000 reserve personnel in service and 300 aircraft . as of September 2022,the operation fleet consists of 2 active  aircraft carriers and 1 amphibious transport  dock,4 landing ship tanks, 8 landing craft  utility,14 destroyers ,14 frigates,2 ballistic missile submarines,16 conventionally-powered attack submarines, 18 corvettes, one mini countermeasure vessel ,4 fleet tankers and numerous other auxiliary ships .it is considered as a multi- regional power projection blue- water navy.

history

early maritime history.

the .maritime history of india dates back 6,000 years to the pre-Indus valley civilisation .a Kutch mariners log book from 19th century record that  the Dirth tidal dock in india was  Buit at Lothal around 2300 BC during the Indus  valley civilisation ,near the present -day  hatbox of Mangrol on the Gujarat coast .the rig Veda credits Varuna , the  Hindu god of water and the celestial ocean, with knowledge  of the ocean routes and describes the use  of ships having hundred oars in the naval expedition by Indians. there are also references to the stabilise the vessel during storms. Plava are considered to the precursors of modern-day  stabilisers.

alexander the great ,during his campaigns in india ,built a harbour at the ancient city of Patajo, which has been Hyphothzied to be the present day city of  Thatte. his army retreated to  Mesopotamia using ships built, record show that emperor of Maurya empire , Chandragupta an admiralty division .many historians from ancient india recorded indian  trade  relations .indian trade reached java and Sumatra. there  were  also  references to the  trade routes  of countries in the  pacific and indian ocean .india also had trade  relations with  the Greeks and  the romans .at one  instance roman history  Gaius Plinius Secundus mentioned indian traders carrying away large  masses of  gold and  silver from Rome, in sandal wood, herbs, perfumes, and spices.