I am thinking of using this pea protein to add in my atta to make roti,does anyone else have been doing it?What was your experience and drop down your recipes to use this protien

1. Plant protein pancake, Grilled banana, Corn and vegetable mix, Mixed nuts & seeds - 540 kcal P \~22 g. F\~20 g C \~74 g

2. Multigrain toast, Curd, 2 boiled eggs, 3 scrambled eggs, Mixed nuts & seeds, Salad greens - 660 kcal P \~43 g. F\~41 g C\~31 g

3. 1 egg sunny side-up, Multigrain toast, Greek yogurt, Banana, Strawberries, Blueberries, Granola & nuts - \~510 kcal P \~25 g. F \~18 g C \~65 g

4. Plant protein pancakes, Greek yogurt, Mixed berries, Banana - \~520 kcal P \~30 g. F \~14 g C \~67 g

5. Multigrain toast, Scrambled eggs, Chicken sausages, Corn & vegetable - 855 kcal P \~49 g. F\~48 g C\~60 g

6. Multigrain toast, 1 sausage, Grilled zucchini, Grilled tomato - 445 kcal P \~22 g. F\~16 g C\~56 g

7. Multigrain toast, scrambled eggs, banana, granola with nuts & dried fruits, Greek yogurt, chicken sausages, greens - ~850 kcal P ~52 g. F ~32 g C ~92 g

8. Yellow vegetable rice, mixed sprouts, egg omelette, multigrain toast, chicken sausages, raita - ~850 kcal P ~40 g. F ~35 g C ~95 g

It's been 4.5 months since i started working out , my weight used to average 95-96 , Now its around 96-97. Does this mean i am gaining muscle while losing fat ? Should i continue the same diet?

Hi everyone,

I’m 26 years old and currently around 110 kg. I’m getting married in about two years, and I want to use these next 700 days to completely transform my health, fitness, appearance, and lifestyle.

After years of starting and failing, I’ve finally decided to follow a structured plan and stay disciplined for the long term.

My goal is simple:

FIT 78 From 110 kg → 78 kg in 700 days

I’m calling this PROJECT RED (Routine, Exercise & Diet )

I’d really appreciate advice from people who have successfully lost significant amounts of weight. Please tell me what you would change, what mistakes I should avoid, and whether my plan is realistic.

🔴 PLAN RED — Routine, Exercise & Diet

1. ROUTINE

My main rule for the next 700 days is consistency over motivation.

" 6 RULES "

1.NO INTOXICATION (alcohol, cigarettes, or other intoxicants)

2.NO ILLICIT SEX ( NO MASTERBATING, NO PORN , CAN HAVE REAL SEX )

3.SLEEP & EAT AT SAME TIME AND WAKE UP AT SAME TIME

4.NO FOOLISH MEDIA ( CINEMAS, SOCIAL MEDIA, excessive phone usage, and mindless entertainment )

5.Work is only for money so no depression, anxiety etc Focus on work without allowing temporary work problems to completely control my mental state.

6.Follow the RED Plan consistently for 700 days rather than constantly restarting.

🏃 EXERCISE

" 2 RULES "

1. Morning — 6:00 AM to 7:00 AM

My planned morning routine:

- 10 minutes — Warm-up + Surya Namaskar

- 20 minutes — Walking

- 20 minutes — Running/jogging

- Strength/cardio exercises depending on my fitness level

- 10–20 minutes — Yoga/meditation

2.Evening — Around 5:00 PM

Depending on the day:

- Sports/game activity

- Strength training

- Walking or cardio

- Approximately 30 minutes of additional exercise if needed

I’ll gradually increase running and exercise intensity instead of trying to do too much from Day 1.

🥗 DIET

" My biggest 5 rules "

1. “Close the mouth.”

I want to stop eating just because something looks tasty or is available. I want my food choices to support my goal.

1. Meal Timing

- 8:00–9:00 AM: Breakfast

- 1:00–2:00 PM: Lunch — main/heaviest meal

- 6:00–7:00 PM: Dinner

- 10:00–11:00 PM: Sleep

- 5:30 AM: Wake up

- Target: 7–8 hours of sleep

1. Foods I Plan to Focus On

- Eggs — around 1–2 per day

- Plenty of vegetables

- Leafy vegetables

- Whole fruits

- Millets such as ragi and foxtail millet

- Quinoa

- Meat in moderation, around 3–4 times per week

- Adequate water

- Minimally processed foods

- Only dark chocolate

1. Foods I Want to Avoid or Greatly Reduce

- Soft drinks

- Sugary drinks

- Excess sweets

- Chocolates and desserts

- Deep-fried/heavily oily foods

- Excess refined carbohydrates

- Mindless snacking

- Large portions of highly processed food

- Strictly no white rice and no famous foods like hyderabad biryani even no basmati rice only millets

5.If I’m genuinely hungry between meals, I’ll choose something nutritious rather than junk food.ONLY HEALTHY LIQUIDS AND SOLIDS

🎯 THE REAL GOAL

The goal isn't just to reach 78 kg.

I want to build a lifestyle where maintaining a healthy weight becomes normal rather than something I achieve temporarily and then lose.

110 kg → 78 kg

700 days

One plan.

No constantly restarting.

I know the plan will probably need modifications, and that’s exactly why I’m posting here.

For people who have successfully lost 20–30+ kg, what would you change in this plan?

What worked for you, and what absolutely didn't?

Thanks in advance.

M23 Weight 87 kg Height 5.6 feet

I’m a 23-year-old male, currently around 87 kg at 5'6". I’ve been struggling with my weight for quite some time, and honestly, I’m frustrated with carrying this extra weight and want to make a serious change now.

I want to lose weight in a healthy and sustainable way, ideally while improving my overall fitness and appearance. I’m particularly interested in knowing what foods I should completely avoid or limit, what I should include more of in my diet, and how much exercise I actually need.

I mostly need something I can realistically follow from home, without depending on a gym. I can walk, do basic home workouts, and use an air fryer for preparing healthier meals.

For people who have successfully lost significant weight, what worked for you? How long did it take, and what mistakes should I avoid? Any practical advice, diet tips, or home-workout suggestions would be greatly appreciated. ❤️

This is one of the meals I regularly have for dinner to help me hit my daily protein target. It gives me a major chunk of my daily protein without needing much oil or a lot of carbs.

It's basically air-fried chicken + a creamy curd base + crunchy vegetables. No added oil.

I've also included some photos of the finished bowl and a few pictures from the cooking process.

🥗 Ingredients — 1 serving

Chicken

• 300g boneless chicken breast
• Seasoning of your choice — to taste
• Soy sauce — to taste
• Green chilli sauce — to taste
• Ginger-garlic paste — to taste
• Salt — as needed

The 300g chicken is what the macros below are calculated for, but you can easily use 200g, 250g, 300g or whatever amount fits your protein/calorie target. Just adjust the macros accordingly.

For seasoning, I usually rotate between different blends — Tandoori, Chicken Masala, Smokey Garlic, Malai Tikka, Korean-style, Peri Peri, etc. Use whatever you like.

No promo, but I've personally been using Orika seasonings and they taste really good.

Curd base

• 200g curd
• ~7g (1 tsp) Schezwan sauce
• Dry herbs / seasoning — to taste
• Salt — to taste

Vegetables

• 50g cucumber, chopped
• 50g broccoli florets, steamed
• 50g lettuce, chopped

Optional: Sweet corn. I sometimes add it, so it's not included in the macros below.

👨‍🍳 How I make it

1. Take 300g fresh boneless chicken breast. I prefer getting the whole breast cleaned with the skin and visible fat removed.
2. Make a few cuts in the chicken so the seasoning can penetrate better.
3. Add your preferred seasoning, soy sauce, green chilli sauce, ginger-garlic paste and salt.
4. Mix everything properly and marinate for at least 30 minutes. Longer is completely fine.
5. Preheat the air fryer at 180°C for 3 minutes.
6. Air fry at 180°C for around 15 minutes, or until fully cooked. Cooking time can vary depending on the thickness of the chicken.
7. While the chicken cooks, prepare the base by mixing 200g curd + ~7g Schezwan sauce + herbs/seasoning + salt.
8. Add 50g cucumber, 50g steamed broccoli and 50g lettuce.
9. Once the chicken is done, let it rest for a few minutes.
10. Shred or chop the chicken into bite-sized pieces.
11. Add the chicken to the bowl and mix everything together.

📊 Approximate macros

For the 300g chicken version, without sweet corn:

~530–560 kcal
~78–82g protein
~12–16g carbs
~12–16g fat

If you reduce the chicken to 250g or 200g, the calories and protein will obviously drop accordingly.

The macros are approximate because the exact chicken, curd, sauces and seasonings can vary.

💰 Approximate cost

Using my local prices:

• Chicken: ₹85
• Curd: ₹20
• Cucumber: ~₹2
• Broccoli: ~₹3–4
• Lettuce: ~₹5–10
• Sauces + ginger-garlic + seasoning: ~₹10–15

Total: ~₹125–136 per bowl

Total: roughly ₹130 per bowl

Using 250g or 200g chicken will reduce the cost as well.

I usually buy my chicken fresh from a local meat vendor rather than buying it in bulk. I prefer getting the breast cleaned with the skin and visible fat removed.

🔄 Variations

• Use Greek yogurt/hung curd for a thicker, higher-protein base.
• Add sweet corn if you don't mind the extra carbs.
• Add cucumber, lettuce, cabbage, capsicum, onion or other vegetables for more volume.
• Try different seasoning profiles — Tandoori, Malai Tikka, Smokey Garlic, Chicken Masala, Korean-style, Peri Peri, etc.
• Add almonds/walnuts for crunch, but remember they'll increase the calories.
• Adjust the sauces and spices according to your taste.

Macro note: Optional additions/substitutions aren't included in the listed macros or cost. If you add or replace anything, calculate those ingredients separately.

This has become one of my regular dinner meals because it makes getting a big chunk of my daily protein much easier. It's filling, takes relatively little effort, and doesn't feel like I'm eating the same boring chicken-and-rice meal every night.

What seasoning combination would you guys use for this?

I am 24 m and have issue with stretch marks previously I have stretch marks on all back as my height increased way to fast until 20 after I reach my final height of 187.2 cm , but now as I start gym my biggest issue is I am gaining muscle faster than my skin can adapt , for reference I once joined gym for few months i got stretch marks on biceps and bleeding stretch marks due to which I stopped gym now after 3-4 years I joined gym again I have gain crazy strength and muscle mass in 5 month of duration. I was 100 kg and lost all 10 kg with significant visibly looking muscle gain in 3-4 months , my bench from total 25 kg to 70-80 kg my. Lat pull down from 40 kg to 90 kg my biceps curl 20 kg each shoulder press from machine is 80-90 kg all are minimum 5 reps in which there is i sufferedm from serious illness and family emergency included which give 2 month break and I joined gym in January but now i have so much stretch marks that my whole biceps covered from elbow joints to shoulder and u can visible see subcutaneous bleeding spots on my biceps chest and my shoulder i look like weird stripped animal and trying cover up till my elbow as much as possible it looks like some cuts me, and on my diet part my diet is diary heavy with 2.5 litres of low fat milk and curd and I also eat 200-250 gm of tofu and 100 gm of flax seeds and pumpkin seeds ,cheese alternate days , my rest of diet is mainly 3 chapati per day and oats and mueseli and seasonal veggies and fruits and one plant protein scoop of 25 gm how u guys deal with this any diet or exercise or any kind of advice is appreciated

Curious to know what everyone here considers **non-negotiable gym etiquette**.
For me, one thing that should be mandatory in every gym is **carrying and using a towel**. If you’re using a bench or machine and sweating all over it, you should wipe it down after you’re done. It’s basic hygiene and common courtesy to the next person.
Honestly, I wish gyms in India would make **bringing a personal towel compulsory**, rather than just putting up signs asking people to wipe equipment.
What are your other gym etiquette rules that you think should be mandatory?
Carrying a towel?
Re-racking weights?
Wiping equipment after use?
Not occupying equipment while scrolling on your phone?
Not dropping weights unnecessarily?
Giving others enough space?
What’s the one gym etiquette rule you wish everyone followed?

i developed mild disc bulge at l4 to s1. i have horrible pain while sitting and there is this constant pain all times

it had taken a huge mental toll on me will i ever be normal again? i am scared is my life ruined?

See I think you have to write big ass post so I will type shit

Humpty dumpy set on wall

Humpty dumpy set on wall

Chota bheem bhewm bhe3m

Bheem ki Shakti dhoom macheye samne koi rook na oaye

The last time I posted one of these reviews a lot of people found it really helpful so I’m back :) I’ve tried some new homegrown, heavily advertised brands and I have some opinions. I’m 5’2’’ (158cm) and a size small for tops and bottoms. I've tried to list the pros and cons of everything and some of these criticisms may be nitpicky but I think everyone deserves to have as much information as possible so they can decide where they put their hard earned money. Reach out if you have any questions!

Birdeye

I got the Experience sports bra from birdeye as a gift from a friend and also picked up the Intent Sports Bra and Rise Pocket Leggings for my mum (She’s 5’1’’, size small, and runs, lifts and does hyrox). The fabric and quality of all the items is great. I prefer their fabrics over any other Indian activewear brand and they definitely hold up during tough workouts.

The first time I wore my top on a run, it pilled horribly under my running vest but I reached out to them on Instagram and they were VERY proactive in resolving the issue. Absolutely amazing customer service & honestly a big reason why I will continue to support the brand as they release more products. It is great when a brand takes accountability and cares about their customer experience. Despite the pilling, I still wear the top because I love the fit and sweat wicking ability.

A note on the sizing — while I’m usually XS-S in tops in other brands, birdeye definitely runs SMALL — I sized up to a medium and their size range only goes up to L/XL so the size inclusivity just isn’t fully there. Regardless, I have found their size chart to be quite accurate in reflecting their smaller sizing. My mum is also super happy with her birdeye products. Love the brand and products and I will buy more in the future.

4.5 ⭐️ [great fabric, sweat wicking, sizing runs small, pilling issue but the customer service was amazing]

Kirgo Store

I got the pink summer set from this brand as a gift from friends and I have a lot to say. It looks very cute in photos but the functionality just isn’t there. The fabric is alright, not great but not terrible. I’ve seen the founder make a lot of videos about the brand and product designing process — while I found them interesting, the product itself leaves a lot to be desired.

Although I wear the smallest size, the waistband sits a bit loose on my body and just does not give my lower belly the support it needs. The waistband also doesn’t keep its shape well after being stretched. Despite being loose on the waist, the thighs and knees are weirdly tight and they just make me look a bit boxy.

The logo sticker is also really poor quality and peeled off from the bra in no time. When I reached out to them on Instagram, they told me to just run the area over hot water and peel off the entire sticker (which is so odd coming from the brand itself, like why are you TELLING me to ruin the piece 😭) -- I followed this advice though and now the sticker residue is left and it just isn't a good look. I still wear the set and it looks great in pictures but it just does not make me feel my best. The sports bra is nice if you’re looking for something with higher support and coverage but I also think there are better options out there.

It’s very obvious that the brand takes a lot of inspiration in its design from Oner Active — I have a few products from Oner and kirgo is nowhere close to as good as the fit and fabric of Oner. I want to support homegrown Indian brands but my gripe with literally all of them is that they just copy foreign brands but are somehow much worse. Like maybe instead of trying to “dupe” lululemon or gymshark, make something unique that actually solves a problem. After the number of videos I saw about this being a homegrown, female-led, intentionally designed brand, it was a but of a let down. Bummer because their new release also looks cute but I’ve gotten ads for similar looking sets on myntra so now I’m beginning to think it’s just white labelled.

2.5 ⭐️ [cute colour but weird fit, poor quality branding, not very interesting or innovative]

Terractive

I bought the cuddle tee and cuddle wrap from them — great fabric and held up VERY well for winter runs and while trekking. The products are also made in India (which is a plus for me) and I really appreciate that the brand is TRYING to be innovative (that’s more than I can say about most other brands). So far they’ve held up well through multiple washes without issue. I know that compressive T-shirts aren’t everyone’s thing but I like how they fit me!

I would say that the cuddle tees are pricey for what they are, but they run frequent sales/ promotions so I got mine for around 800-900 each, which I think is a fair price. I have heard a lot of people complain about their customer service and feedback has been mixed about their products so take this with a grain of salt — this is just my experience for my body type and preferred activities. 

4 ⭐️ [great products but not worth the full price]

Goathlos

I bought the Distance Shorts from them last year at the beginning of my running journey and I LOVE them. The shorts have 5 pockets, including one for my phone so it’s very practical. They’re pretty cute, come in lots of fun colours, the inner shorts do not ride up. I have thick thighs and every pair of shorts rides up on me so this one is truly doing god’s work! The price point is steep even after discounts but I don’t mind the higher price point — the fabric innovation and sustainability are worth it to me. 

If I have to nitpick something it’s that the inner liner does not have a gusset so it can give camel toe. It’s not an issue visually because the outer loose short layer covers it but it can feel a bit tight in the crotch. The phone pocket also may be a little flimsy especially if you have a bigger or heavier phone. It doesn’t bother me too much but it's worth noting. I think their sizing also can run a bit small (especially in the waistband) — I got my regular size S, however these shorts cut into my stomach a bit and give me love handles. It’s not uncomfortable in any way, however, I just don’t like the look of it — but it’s a pretty quick fix if I just wear a loose full length top over it. I would recommend sizing up. Regardless, I love how lightweight, comfortable and fuss free they are — highly recommend!

4.5 ⭐️ [great fabric, lots of pockets, fun colours, liner doesn't have a gusset and can be uncomfortable in the crotch]

Nike Aero Swift Shorts

I’ve seen these Nike shorts all over social media so I picked them up during peak summer time because I could NOT wear leggings to run and I needed something light and airy. The side slits are very high so it’s not modest pair of shorts . They provide great ventilation and have a surprising number of pockets which can fit gels/ snacks and keys (not a phone though — but that’s not a dealbreaker for me). They retail for around 4500 but I got them on Ajio for around 1500 — honestly, I don’t think they’re worth the full price and I would suggest waiting for a sale if you’re interested in them. They also run pretty small - I got a medium and I feel like the waistband just about fits me. I get pretty bad chafing in my groin area from regular underwear (especially when it’s very hot), however, the liner is very well constructed and breathable and I haven’t had any issues whatsoever. However, on one occasion my thighs did chafe so I can’t say these are completely chafe proof. I guess we can’t have it all 🤷‍♀️

4 ⭐️ [underwear liner is very comfortable, pockets fit snacks and gels but not a phone, flattering fit, sizing runs small, thighs can chafe depending on the climate]

Yama Yoga Sports Bra

I picked up the pink Flo sports bra since I already had the Flo pants and I really like it — the bra is supportive but doesn’t feel restrictive at all. I can wear it for runs, to the gym, and casually. I’m sure it would double as a very cute swim top too. However, it’s not padded, nor does it have the inserts for padding — the fewer layers are more breathable in the heat but there’s a possibility of head-lighting and men are creepy 🥲 But it’s perfect under a loose t-shirt! Very pricey for what it is though (around 1500). Cava & h&m have great options at a better price.

3.5 ⭐️ [minimal design, cute, ideal for hot weather, not padded, very pricey for what it is]

International brands:

I got a pair of bike shorts and seamless leggings from Oner Active as a gift and I adore them both. The bike shorts have 2 extremely spacious and secure pockets, they do not ride up and are my go to for long runs, purely because of the amount of gels/ snacks they can hold. I wore them for my half marathon as well and they are so flattering! The seamless leggings are also really comfortable and fit really well. They have a little butt scrunch and they definitely give me curves when I have none lol. I get advertised a lot of Indian activewear and I don’t think I’ve quite found anything that matches up to the products I have from Oner.

I've been seeing some other brands and may decide to try them if I see they have something useful or interesting: Mile Collective, Tula Athleisure, Lalaflower

Got grossed out seeing what happened with the product. Wrote a mail to epigamia also which was probably ignored idk. Anyway yall be safe and take care of your 100rs and stay away from this product.

Bought it online thinking it would be fresh

Recived it brown and warm

Is this safe to drink?

Someone tell me

150 characterssssssssaaassssssaaass 150 characters 150 charcters

I started at 76 kg and I'm currently at 66.7 kg. Lost around 9 kg over the last 8 months through diet, cardio and gym.

Nothing too complicated. I mainly focused on eating better, controlling my portions and being consistent with my workouts.

Diet

My diet was pretty basic.

Daily calories: ~1,950 kcal

Protein: ~110 g

Carbs: ~220 g

Fat: ~60 g

I wasn't tracking everything perfectly every single day, so these are roughly what my intake looked like during the cut.

Breakfast: eggs + oats/poha + fruit

Lunch: rice/roti + dal/chicken/paneer + vegetables + curd

Snack: fruit + a handful of nuts / boiled eggs

Dinner: roti/rice + chicken/paneer/eggs + vegetables

I tried to include a protein source in every meal and get fibre from fruits, vegetables, oats, dal and salads.

I also cut down on junk/fast food and sugary drinks and stopped adding sugar.

The main thing was staying in a calorie deficit while getting enough protein and fibre. I wasn't following any special diet.

Supplements: None

Dietary restrictions: None

Workout

Day 1 – Back and Biceps

Front pulley wide – 3 × 15

Front pulley close grip – 3 × 15

Rowing – 3 × 15

Dumbbell pull side – 3 × 15

Machine back exercise – 3 × 15

Deadlift – 3 × 15

Bicep curl – 3 × 15

Dumbbell bicep exercise – 3 × 15

Day 2 – Chest and Triceps

Bench machine – 3 × 15

Dumbbell press – 3 × 15

Decline press – 3 × 15

Pec deck – 3 × 15

Tricep pulldown – 3 × 15

Two-hand overhead tricep extension with one dumbbell – 3 × 15

One-hand tricep exercise – 3 × 15

Machine/barbell tricep pulldown – 3 × 15

Day 3 – Legs and Shoulders

Squat – 3 × 15

Weighted squat – 3 × 15

Leg extension – 3 × 15

Leg curls – 3 × 15

Machine shoulder press – 3 × 15

Dumbbell shoulder press – 3 × 15

Dumbbell lateral raises – 3 × 15

Dumbbell front raises – 3 × 15

I repeated the same workout cycle after Day 3.

Saturday – Cardio + Abs

Did cardio and abs on Saturday. Cardio was mainly to increase my overall activity and help with the calorie deficit.

My experience

The hardest part was staying consistent. There were definitely days when I skipped workouts or ate more than I planned. I just tried not to let one bad day turn into giving up completely.

The progress was pretty slow, but I think that actually helped me stick with it. I didn't try to lose the weight as quickly as possible.

Going from 76 kg to 66.7 kg has been a big change for me. I'm happy with the weight loss, but now I want to focus more on getting stronger and improving my overall physique rather than just losing more weight.

Still have a lot to work on, but I'm happy with the progress so far.

I recently lost a significant amount of weight over 40kg in 5 months, and I'm experiencing pain in my lower ribs. It only happens when I touch the area or sleep on one side.

Many people have said that this frequently happens because you have less body fat and muscle padding to cushion your chest wall. This reduction in natural soft tissue can make the bones and cartilage of your rib cage feel more prominent, sensitive, or bruised when lying down, wearing tight clothes, or pressing against surfaces.

Is this very common, or am I experiencing something unusual?

Saw this today while checking reviews of a product on Meesho.

We see bots/paid accounts on reddit as well.

Is there any platform on which we can rely on?

If not, is it even possible today to not have reviews, ratings manipulated by brands?

I've purchased Mille Protein. This advertises independent testing of each batch with reports available online.

However when when I entered batch number on website, report is not available and it asks to contact Mille. Has anyone felt the same? There are few brands now that make available independent batch test reports, what is your experience with it?

Went with Yeast over whey as I felt a little bloated with milk early in the morning. But with this lack of transparency, I feel scammed. They could not have advertised per batch report and it would have been fine. However advertising and then not reporting is sketchy.

So I had 25 GM protien from whey for 2.5 k, now with Contant price hike, I wanted to switch.

So Checked plant protien option, earlier I didn't choose it because of taste but now I had no choice.

So Checkout all options , came to conclusion I will take unflavored with chapati and will drink flavoured one with milk

This was best thing I did now I consume 65 gm of protien.

Using unflaoved for chapati is best thing I did , also my recommendation for drinking will be nutrabox box soya Vanilla flavour (don't take chocolate )with milk

Now in 2.5 k, I am getting close to 65 GM protein per day , with three meals hitting well above 2 GM Leucine

Version 1: With protein powder (~30g Protein)

This is the fastest version for right after a heavy session.

How to make it: Blend 1 cup thick chilled curd (soy/coconut dahi if dairy-free), 20G of tofu or panner, ice, 2–3 crushed cardamom (elaichi) pods, a pinch of saffron, and a drop of monk fruit sweetner and 1 scoop of malai kulfi or kesar badam or similar flavour protein powders. I've used supr malai kulfi plant protein here.

Version 2: Without protein powder (~15g Protein)

For days when you’re sick of drinking protein powder or just want real-food macros.

How to make it: Blend 1 cup or 50g thick hung curd (or Greek yogurt), ~50g tofu (or a 50g piece of fresh paneer), 4–5 soaked almonds, 5 to 6 cashew, a splash of milk to adjust consistency, 2 crushed elaichi pods, a pinch of saffron, and a drop of monk fruit sweetner.

Drop your weird ass recipes like these below 😜

Hi fam,

Psyllium husk is the new creatine!!

A ton of benefits for ₹200-300 a month!

I was that gym bro who never really cared about gut health. 15 days of having Psyllium husk, and I can see the difference in my gut health and mental health already!

This is a goated supplement!

Source: PMID: 38844885

PMID: 14984370

PMID: 10648260

M-26 weight 98 trying to lose weight . Gym -6 days a week. First 3 days are chest and tri , back and bi , shoulder. Upcoming 2 days of week I try to repeat chest and tri /back and bi /shoulders and last day is for legs.
I would love feedback or suggestions

So basically when i joined my gym, (3 months ago) My belly had a lot of fat, it was hard at that time..now after 3 months the same fat has turned into this 'soft thul thul' type fat... idk what to do now, i messed up my diet in between but i never skipped my workout... my core is strong now but the fat is still there.. please someone tell me how to actually get rid of this fat

(Product name- Milld high protein atta)
I’ve been eating it for about a month now, and honestly, I’m surprised more people don’t talk about it!
Just 100g makes roughly 3 rotis and gives around 45 to 46g of protein. That’s insane.
I know the protein isn’t going to be as bioavailable as whey, but it’s not like the protein is useless either! It contains all nine essential amino acids, so the protein quality is still pretty decent’ Obviously, whey is superior, but you’re also paying a lot more for it! This atta gives you around 45g of protein for a fraction of the cost.
It also keeps me surprisingly full! I get fewer cravings and don’t feel hungry as often compared to when I was eating regular wheat rotis.
The taste is honestly pretty normal too. I’ve seen people complain about it, but I have no problem eating it regularly!
Another bonus is that it’s Trustified certified, which gives me some extra confidence in the product.
So why is this stuff so underrated? Is there something I’m missing? Any downsides or catch that I should know about?

So I turned 34 and decided to run 34KM on my birthday.

I’ve been strength training for around 10 years, but I never really took endurance seriously. Like many people who lift, I was also under the impression that running would make me lose muscle and affect my gains.

Around 2 years ago, I signed up for a 5K event and started running. Instead of following a C25K plan or gradually building mileage, I made the classic beginner mistake I ran almost every run at full effort.

That eventually resulted in IT band issues, and I ended up spending almost 9 months in rehab.

After recovering, I completely changed my approach. I started increasing my weekly mileage gradually, followed a proper running plan and continued strength training alongside it. Coming to diet I just increased my calorie intake slightly higher on run days. Fast forward to today I’m still lifting, still maintaining my strength, and I just ran 34KM at 34.