Best Vegetarian Muscle Building Diet in 2025 | Full Day Eating | 6 Meals | 150G Protein | ENG SUB

[@FitnessMyLife]

Check my bulking diet here - kzbin.info/www/bejne/inbUeWikg715Zs0

[@yogendratiwari9799]

Meal 1: Oats + 1 Banana + Black Coffee Calories-405 Carbs-66g Protien-12g Fats-8g Other Options: 1 whole Bread + Peanut Butter quinoa/Upma Dalia(Cracked wheat) + low fat Milk Sweet Potatoes Meal 2: Carbs and proteins is more important in post workout meal than fats as fats slows the digestion. Fast digestion carbs/proteins imp. Boiled Potatoes whey proteins 1 scoop (as per budget) Calories-285 Carbs-45g Protien-29g Fats-0g Other Options: Banana + 8 egg whites Banana + 2 cup milk (low fat) sweet potato + low fat curd Meal 3: white rice/ green chilke vali dal (any dal will do) beetroot/salad Curd home made - good for stomach/gut-additional proteins 1 spoon ghee in daal - anti inflammatory + helps absorbing nutrients Calories-711 Carbs-108g Protien-41g Fats-16g Other Options: Brown rice + chapathi + choley rajma salads + Greek yogurt Meal 4: proteins pack salads- boiled choley + moong + roosted peanuts + lemon + tomato + onion as per taste Calories-258 Carbs-25g Protien-15g Fats-11g Other Options: Almonds, Peanut butter or apple or any other fruits Meal 5: soya chunks boiled 2 chapathi salads -cucumber + tomato etc. Calories-483 Carbs-46g Protien-36g Fats-15g Other options: chapati + paneer sabji/tofu + salads Meal 6: paneer Calories-265 Carbs-2g Protien-18g Fats-20g Other Options: low fat or full cream Milk

[@mygooglename7275]

Did you really just type all of this ?

[@yogendratiwari9799]

@@mygooglename7275 yes sir, was looking for a veg diet since long but was always getting either improper diet or costly diet, this was something properly explained and a diet which can be followed easily without spending much.

[@headhunterindian1881]

@@yogendratiwari9799 bro why egg it's veg diet not egg diet 🤣

[@tanushreenagar3116]

Thanks 😊 too much

[@shaikhaltaf1781]

Bro can you please make a budget diet for me i am a student and i do some part time job i just need a proper diet to follow please make one for me requirements is 200 gm protein And 2500 calories please🙏🙏

[@vikramrajput577]

Sir I watched soo many videos about veg diet but yours this video is really worth it thank you soo much 💕

[@FitnessMyLife]

Most welcome 😊

[@SahilSingh-kd2tv]

was it helpful? in gaining muscles?

[@kunalkhanna985]

I live in the United States n the common perception is a lot of meat is needed for bodybuilding, am glad your channel is challenging that misconception. Keep up the good work!

[@FitnessMyLife]

Thanks Kunal. 😊

[@SahilSharma-pb8eh]

Hello Kunal mujhe bhi us ana h kaise possible help kro

[@sohampaul4595]

You're one of the most honest youtubers around here❤ Keep going Sir✌

[@FitnessMyLife]

Thank you! :)

[@9010550233]

Cant thank you enough for this vegeterain diet routine. Plz keep doing more like these.

[@FitnessMyLife]

Sure. Thanks 😊

[@sonaibanerjee5073]

TRUST ME !!! THIS IS THE BEST AND OBVIOUSLY THE MOST AFFORDABLE DIET PLAN THAT WOULD ACTUALLY WORK FOR YOUR BODY ..... Utmost Thanks brother fr this gem (video) 🧡

[@FitnessMyLife]

Thanks for your nice comment😊🙏 ❤️

[@atishayjain3415]

Sir please tell about my diet 1)) 1 tbsp chia seed in water 50 gm bheege chane kale 2-3 besan Cheela or toor dal ubli hui 350 ml milk with 7 tbs oats and 1 tbs peanut butter 2 )) 2-3 roti or chawal 1 katori daal papad and salad with 2-3 chammach ghee Eve snack Pumpkin flax and sunflower seed and 300 ml chaach 3))) 350 ml milk and 400 ml curd with dates

[@FitnessMyLife]

HI Atishay, I cannot tell just by the diet. I need to know your details like weight, height, Body Fat%, etc. to know your calories need and protein need, etc. You can watch my diet plan video to find out your calories and macros and see if these items are giving you the calories and macros. kzbin.info/www/bejne/epmkl6uNjt9nkM0&lc=UgxSRvr6gGhzb2NDmcp4AaABAg

[@KeshavKumar-bm7gf]

Saari meals affordable hain.. And easy to get hain..thanks brother❤

[@guruworld3]

My diet plan Breakfast 2 whole wheat roti with any vege or daal... 200 ml milk with 2 table spoon peanut butter Snack 2 banana or any fruit + 100gm paneer (or 5 egg white) Lunch 4 whole wheat roti with any vegi or daal Evening snack One handful Rosted chana + peanut After gym 1 scoop whey Dinner 2 whole wheat roti with dal or vegi. Before bed 200 ml milk or shake

[@Raju-pe6im]

Simple and to the point. Loved the video sir. Looking forward for more of these.

[@vinaymaheshwari4998]

this is the best recomended video by youtube after a long time!!!!

[@parasprajapat01]

Best diet video till now i seen on KZbin thank you sir so much🙏

[@brijeshrokaya8957]

This content is GOLD.

[@jatinvea1351]

One of the best diet plan ❤️🤟 for middle class boys 🤟

[@vickyraghuwanshi6463]

One of the best video so far for vegetarian 😋 And works great 👍

[@FitnessMyLife]

Thanks 😊🙏

[@MagnusGoGo]

Thanks for this great video! I was looking to incorporate more vegetarian options in my diet, and the knowledge you have shared here really helped me. One thing that I really, REALLY appreciate is your use of correct Hindi grammar. I'm from Pakistan and speak Urdu, and I am SO tired of people saying things like "AAP ye kar sakte HO", which is wildly incorrect but has somehow become widespread on both sides of the border. It should be "AAP ye kar sakte HAIN", just like you say throughout the video. Bravo, brother! So refreshing to hear. I hope more people can follow your example. Thanks again, have a nice day, and take care!

[@FitnessMyLife]

Glad to hear that! Thank you 😊🙏

[@varun104]

Wonderful much needed video. Very doable and nothing fancy. Thank you ❤️ Planet Fitness - Its in Canada ! The audience is Indian 😅

[@wynandbrummer309]

Thank you for this

[@FitnessMyLife]

You’re very welcome ☺️

[@VivEKYadav-mk3fs]

M iski 3x diet le rha hu (veg.) Gaining time leti hai so,lge rho bhai ek din bnegi 😀

[@pankajrajput7843]

This video will help me in gaining and pure muscle gain because I’m pure vegetarian.

[@officialyash9592]

Bro kha re ho ky ye diet

[@pankajrajput7843]

@@officialyash9592 kya

[@niteshmaj6360]

Thanks for clearing myths about soy . People have lots misconceptions about Soy.

[@atailang5435]

As a vegetarian it was very difficult to take 100+ grams of protein per day but your video helped alot 😃 one request make a video on low carbs fat loss diet it will help alot 😄

[@FitnessMyLife]

Thanks, Ayush. Low carbs/ Keto all that are not the best ways to lose weight. We should follow something which we can sustain for a long because any transformation takes time. These are just temporary things which I personally don't suggest. Carbs are very important no matter if you want to lose weight or gain muscles. In order to lose weight first, you need to be in a calorie deficit, and eat a healthy and balanced diet that helps you in that process. In the next video series I'm going to talk about weight loss for the beginner so stay tuned :)

[@anujdas8161]

@@FitnessMyLife yes I also believe that low carb diet is not sustainable. I tried and failed.👍

[@kashafali9843]

@@FitnessMyLife you are right bro .....I am 15 years old now....I did keto when I was 12 but after some time it's affects vanished I was just able to loose around 8kgs....due to this keto dieting I slowed my metabolism and now I get fat even if I eat too less (1500 kcal / day) now I want do gain muscle.....I am not a vegetarian but non veg protein is very costly and I cannot afford it now I'll try your diet plan soon InnShaAllah Love from Pakistan 🇵🇰

[@youcancallmex8079]

The Best diet video i ever seen Thank you so much bro 🤞🤞 Carry on 😍🥰

[@FitnessMyLife]

Thanks 😊 🙏

[@Renusangeetsangrah]

Amazing video sir from today it will be my diet for next 90 days... thanks for such an amazing video 😍

[@lunaticgaming832]

Please tell your experience till now with this diet

[@balkrishnagade6088]

What are results now?

[@rubelchowdhury6379]

Always likes to watching your videos... Please suggest a complete diet and workout plan for people of age 40+.. consider as beginners with resistance bends only... Keep smile and stay safe 🙏🙏

[@FitnessMyLife]

Thanks Rubel, you can follow my beginners workout routine with bands and you can follow this diet if you are a vegetarian. If you are not a vegetarian then you can add Eggs and Chicken breast in your diet for more protein. If your focus is on weight loss then weight for my next series.

[@ajitkumar-qy7qp]

This is the first video in vegetarian diet for muscle building which is cheap and affordable by all.

[@raavi2945]

Loved the simplicity of your meals

[@FitnessMyLife]

Glad to hear that! 😊

[@sanketjain9320]

Really helpful. Can you tell how did you compute protein intake for your lunch which included Dal? I think 41g is on the higher side!

[@udaymhetre7632]

Pure soul brother ...

[@elizabethtukula1142]

The hardest part about building muscle is having a good diet. That was my main problem until I found the Agoge diet plan. Now I'm gaining more muscle than ever.

[@kathyrnwolfgang9214]

Agoge diet works great, I've been using it for about 3

[@robloxgamingmoregameing8895]

great information

[@ashishgr8764]

Can i build muscle at 40

[@REDDRAGON7011]

@@ashishgr8764 yup

[@FAUX2003]

How much money you put and the amount of muscle you gain is directly proportional.

[@marmmanishsingh9333]

Hey Shrey.. I am glad that I found your video/channel while randomly surfing through KZbin...it really made me happy..Love and Keep it up..from Manish Singh

[@FitnessMyLife]

Hello Manish Sir, Great to see your comment. Thank you so much !! Kahan ho aap aaj kal? Kaise ho ? Apni contact details share karom [e-mail] pe main baat karunga. 🙏🙏

[@marmmanishsingh9333]

@@FitnessMyLife sure ..😊

[@prashadperera8646]

Very informative & interesting video Sir. I just started to follow up this meal plan. Well done & keep it up👍

[@FitnessMyLife]

Thanks and welcome

[@adityabajaj2387]

Bro any results?

[@rudrapratapsingh6006]

It's really very helpful bro...i was looking for something like this...thanks alot 🙏

[@FitnessMyLife]

Awesome! 👍

[@rudrapratapsingh6006]

@@FitnessMyLife thanku🙏

[@arjunray5275]

Really enjoyed your video. I'm also a recent turned vegetarian. I'm 44 and I work out in moderation. Please suggest any food item and exercises suitable for post 40 men.

[@FitnessMyLife]

Hi Arjun, Thanks for your comment. You can check out my channel and I have uploaded many workout videos using resistance bands. You can follow those. Let me know if you have any questions. And you can follow this diet according to your calorie needs.

[@tusharpatel116]

Very informative video Will follow this strictly Could you please make a video for people working 9-5 jobs with daily different diet plan for vegeterian people.

[@FitnessMyLife]

Thanks. Wait for my next video! Its something similar.

[@vibhourbhatia828]

This was the so needed video, thank you for the amazing vegetarian diet plan. I have a question that do we have to weigh soya chunks 60gram before soaking or after soaking?

[@FitnessMyLife]

Thanks Vibhour, its before soaking weight.

[@vijay1984ist]

AFTER EATING 😂

[@vipulagarwal8394]

Great 👍 u gave us enough options for a lifetime, stay blessed man

[@FitnessMyLife]

Glad to hear that. 👍

[@skn2089]

Proud to be Vegetarian 👍

[@AnitaSharma-ef4ri]

Kafi clarified vedio thi awesome. 👍🏻👍🏻

[@FitnessMyLife]

Thanks Anita 😊🙏

[@sunnyrana1744]

Very informative for youngsters .keep it up sir 🙌

[@MahiSharma-bd2ig]

Thank you for all sir Really beautiful explanation and one of the best Vedio from best weight gain Vedios ❤🎉

[@FitnessMyLife]

My pleasure.

[@yeshwanthsharma1300]

Being a vegetarian I personally felt it very difficult to maintain a good muscle mass. Even some of the items I take are shown in this video. But can you give me more information about protein content per 100 grams of these sources.

[@JackSparrow-zj4hj]

Eggs kha lo agar hardcore vegiterian nhi ho

[@aaravtanwar5677]

4 bje ka snack mai chole chaat badhiya idea h dhanyavd bhai

[@susheeltamrakar945]

Love the plan, great video and advice. Thank you much

[@FitnessMyLife]

You’re welcome

[@navyavats47]

Such a nice human being, you're sir!

[@FitnessMyLife]

❤️🙏

[@rlm3574]

Khane ke alawa bhi aur bhut kaam hote h ..saara din khane aur khana banane m hi nikal jayega. Aur bacha hua time hangne me

[@ankur05chauhan]

Itna protein khayega toh dhang se hag b ni payega

[@adarshawadhiya3463]

Sir this is the best video on veg muscle building diet , very simple and balanced diet . Thankyou so much ❤️👍

[@FitnessMyLife]

Most welcome 😊

[@pateldivyesh1113]

Thanks brother for giving the amazing Diet plan & can we took creatine in post workout with protein? 💪🤘🤟

[@FitnessMyLife]

Yes you can. 👍

[@babadurg]

बहुत ही अच्छा और ज्ञानवर्धक वीडियो, धन्यवाद मेरे भाई..🙏🏽❤️ एंड मेरे प्यारे भाई आप शुरू से ही शाहकारी हो या बाद में बने हो??

[@FitnessMyLife]

Dhanyawaad 🙏.. Main bachpan se hi shakahari hun 😀

[@babadurg]

@@FitnessMyLife तब तो सच में बहुत बड़ी बात है मेरे प्यारे भाई, मुझे सच में गर्व है आपके ऊपर... आज से मैं आपका फैन/भाई......... बस इसी तरह से अच्छे अच्छे और ज्ञानवर्धक विडियोज बनाते रहिए और हम लोगों का मार्गदर्शन करते रहिए मेरे भाई.. thanks again and may God always Bless you n your all family members amen..🙏🏽❤️ XOXOXO

[@RavikFic]

Is there any one who can guide me who uses only Vegetarian diet. No supplements, no eggs and smell of non-veg.

[@Savesoil9]

Bro use legumes and lentils for protein source and seeds of 60 gms and groundnut 60gms if you are less weight

[@RavikFic]

@@Savesoil9 thank you

[@sayantanpaul1655]

In india you need to spend around 12-15k for maintaining a good diet which is not affordable by maximum people...hence hardwork alone is not enough for bodybuilding.. you need rich background for it...

[@nurainmohdnizam6203]

I've been following the Agoge diet for a couple of months and have built so much muscle. Just wanted to share for those feeling stuck with their muscle building.

[@THESAMEERALI69]

This video is very helpful best on yt

[@yejisow6990]

I can't recommend the Agoge diet enough, that stuff helped me gain so much muscle.

[@madhavandave4322]

discipline is key

[@guruworld3]

I think one of the best vegetarian diet....

[@FitnessMyLife]

Thanks Vicky. 😊👍

[@pradhyumansinghrathore7817]

I love the way you explain the things and recipes or soy ,.!👍🏻✨

[@kali4844]

Wow,isi ki zaroorat thi.Mazza agays thank you so much bro ❤️.Please make a video on "HOW TO BUILD MUSCLE AND LOOSE FAT AT SAME TIME. 🙏🙏

[@FitnessMyLife]

Its in my plan.. will make something in the future

[@rajnishsharma34]

Bahut badiya. Very well explained.

[@FitnessMyLife]

Thanks 😊

[@siddhantrajput6299]

You are just awesome ❤ Keep growing

[@shobhitbhatt1983]

Superb! Affordable and quite healthy too!!

[@FitnessMyLife]

Thanks Bhai 🙂🙂😍👃

[@mohanramaswami8572]

Enjoyed your video. Nice if subtitles were included.

[@FitnessMyLife]

Thanks! Subtitles are there. Turn it on. 😊

[@piyalmukherjee8034]

Very informative video So simple but healthy diet plan Thank YOU very much for sharing Stay Safe Stay Healthy

[@nishankmajumdar9251]

u deserve more views my brother❤❤

[@FitnessMyLife]

Thanks 😊

[@Abhinav_11_46]

perfect diet plan..... tysm ❤️❤️

[@FitnessMyLife]

You're so welcome!

[@Stromewithskin]

Thank you so much...must needed video

[@FitnessMyLife]

You’re welcome

[@pramodkinge8225]

A proper and peactical diet !!

[@FitnessMyLife]

Thanks 😊

[@surajshukla8647]

Best diet video💙

[@FitnessMyLife]

thank you!

[@vatsalnanawati2444]

Desi log ke according hai 💯

[@wiktorman]

Thank you for this great and informative video sir. I enjoyed it.

[@FitnessMyLife]

Awesome ! Thanks for watching.

[@Behuman0627]

It's a grt video... Soychunk recipie I will try on Monday 🙏🙏👍👍 Subscribed 😊

[@FitnessMyLife]

Thanks and welcome

[@unnikrishnan3910]

Yeye yeeye mood mood❤️❤️❤️

[@abdullahmirza6840]

Yo bro! Please Please make a video on MUSCLE MEMORY. You explain the best, please make a video on this topic!

[@FitnessMyLife]

Great topic. Sure will make something in the future.

[@sangrampradhan5166]

Sir diabetes vegetarian diet upload kijiye please... Want muscle building... Glucose in control with medicine... Thanks in advance

[@FitnessMyLife]

Sure. Noted. Will do.

[@Sk-gu6qo]

Bhai bhut vdo dekhi pr apki vdo sbse htke hai....lv u bro ❣️ Meal 6 me dahi ki jgh milk ya bnana shake use kr skte hai kya

[@vikrantsharma3120]

After seeing this iam totally tension free thanks sir 👍

[@FitnessMyLife]

Awesome! 👍

[@vibhordubey88]

Very well explanation, good to see a vegan diet plan

[@FitnessMyLife]

Thank you!

[@attilawerner9366]

This works as long as you are young and mostly driven by hormones, but as you get older 35 or even 40+ you can not stimulate muscle protein synthesis with meals containing only 10-15 grams of protein, so as you age, it is a better approach to have a lower meal frequency like 3/day, and maximize the protein intake within those mails to at least get above 30gr/meal. There is a quite robust research behind this (prof. Don Layman). But nonetheless, I like your video :)

[@FitnessMyLife]

Let me read more about that. 👍

[@tushar333rishu]

Bhaiya ek number simple or low budget diet bana di apne ...👏🏻👏🏻can I take meal 4 as my meal 1 because I workout in the evening??

[@FitnessMyLife]

Yes you can.

[@arpitchauhanthemyth9176]

Thank u so much bhai for such informative video with simplicity..

[@FitnessMyLife]

Always welcome

[@monishca2013]

Thank you for this information 🤠 Please can u make video on what we can eat on those days we mis the gym workout due to travel n all

[@FitnessMyLife]

Just try to be in your calories and eat healthy. I just reduce my carbs by 10-15% as I don’t need a lot of energy during rest days.

[@monishca2013]

@@FitnessMyLife thank you 💖☺️

[@samdavid8712]

I enjoyed watching. It's a piece of very good information. However, what about insulin resistance as you eat 4-5 meals a day? Modern science nowadays believes in only two meals a day without breakfast. Think about it.

[@FitnessMyLife]

Thanks Sam. According to so many research these are the main causes of insulin resistance Excess body fat: Scientists believe obesity, especially excess fat in your belly and around your organs (visceral fat), is a primary cause of insulin resistance. A waist measurement of 40 inches or more for men and people assigned male at birth and 35 inches or more for women and people assigned female at birth is linked to insulin resistance. Studies have shown that belly fat makes hormones and other substances that can contribute to long-term inflammation in your body. This inflammation may play a role in insulin resistance Physical inactivity: Physical activity makes your body more sensitive to insulin and builds muscle that can absorb blood glucose. A lack of physical activity can have opposite effects and cause insulin resistance. In addition, a lack of physical activity and a sedentary lifestyle are associated with weight gain, which can also contribute to insulin resistance. Diet: A diet of highly processed, high-carbohydrate foods and saturated fats has been linked to insulin resistance. Your body digests highly processed, high-carbohydrate foods very quickly, which causes your blood sugar to spike. This puts extra stress on your pancreas to produce a lot of insulin, which, over time, can lead to insulin resistance. Certain medications: Certain medications can cause insulin resistance, including steroids, some blood pressure medications, certain HIV treatments and some psychiatric medications.

[@doge836]

Love it. Subscribed

[@saivenkatakrishnareddy.tet3862]

Sir please make a video on fatloss diet🙏

[@FitnessMyLife]

Hi Sai, Fat loss ki koi alag diet nahi hai bus aapki calories deficit me rahengi. Matlab aapki jo total calories hai pure din ki wo aapki maintenance calories se kam honi chahiye.

[@saivenkatakrishnareddy.tet3862]

Thank you sir

[@athungongullie6916]

this is the best diet thank you

[@FitnessMyLife]

You're welcome 😊

[@sagarbidkarfitness8795]

Bro very good so simple and low bajet diet ❤️

[@URMI2906]

4:50 Sir merko typhoid ho gya tha bhot long tym tk 3 s 4 mhine tk dwai jhade lgwate rhe or mera weight ,50 s 43 ho gya h or ab kitna b kha lu weight bilkul b gain nhi ho rha

[@youcancallmex8079]

Sir please make video on cutting diet also please🙏 ☺☺

[@FitnessMyLife]

Sure. I added to my list 😊

[@harvey2733]

this channel deserves way more supplements. good work bhaiji,. keep it up. konsi planet fitness jaate ho?

[@FitnessMyLife]

Thanks Suraj. I live in the USA. There is one PF next to my house. Easy access 😊

[@harvey2733]

@@FitnessMyLife hai bhaiya violet colored equipments dikhe isiliye pata chala PF...even I live in US to main yehi puch raha tha k konse state me ho aap?😄

[@tajindergoyal5464]

It’s great vegetarian diet. Great work sir. Just have a question What we gonna change in the diet if doing workouts in the evening. Thanks

[@FitnessMyLife]

Thanks! You can keep this almost the same. Sprout salad + Coffee can be your pre-workout and you can have whey protein and potatoes / banana after the workout (before dinner). Rest is all same.

[@ganeshacharya6866]

Bahut aacha informative video hai..last diet mai panner ki jagah chenna kaisa rahega...?

[@FitnessMyLife]

I think so.

[@RajShah202]

Being a vegetarian this video is very helpful for us I am living in USA 🇺🇸and ❤your great quality content My question to you is that when we take any food our insulin is getting spike and for the pre diabetic or diabetic people it's not harmful? Please let me know 🙏

[@FitnessMyLife]

HI Raj, thanks for your comment. Every food will not spike insulin. Only foods with high GI would spike insulin like sugar, white rice, pasta, bread, potatoes, mainly simple carbs. You can avoid all those foods and have all other stuff like green vegetables, oats, brown rice, quinoa etc. (Complex carbs)

[@PraneetK]

I’m so fucked up with non veg diet pimples and all Going to try vegetarian 🌱 diet Thank you

[@FitnessMyLife]

Try it out 👍

[@ananda3166]

Great bro it's very much in budget 👍🏻👍🏻 and this will help me to avoid eggs. I am scared of eggs due to heat problem.

[@FitnessMyLife]

Great 👍

[@rohitkumar98153]

Great Content and knowledge 💙

[@FitnessMyLife]

Thanks 😊🙏

[@prasoonkipathshala]

Great diet in low budget

[@rishidixit7939]

Sir great video. Beginner hoon skinny fat. Pehle muscle gain karna chahiye ya weight loss. Aur related workout plan ki koi video hogi kya

[@FitnessMyLife]

Be in slight calories deficit (10-15%) with high protein diet and do 5 days resistance training. 😊👍

[@rishidixit7939]

@@FitnessMyLife Kaunsi excercises karni hogi gym mein.

[@rishidixit7939]

@@FitnessMyLife really appreciate the reply. Logo ka channel chalta hai to reply nhi karte but aapne kiya

[@payalkp]

Sir, Can this diet be followed by women too? (for weight lose)

[@FitnessMyLife]

Yes, absolutely but be in calories deficit to lose weight. That’s the key. 😊

[@groundedasmr1234]

Thank you!

[@FitnessMyLife]

You’re welcome ☺️

[@SaddamKhan-qs2ml]

Superb sir 💪💪💪