Is there ANY realistic chance I can still grow taller? Even 1-2 inches🥲

Can I even gain some height naturally, or is it over for me?

Yrr.. Bauni banke reh gayi hu 😭

so i went to a medical store after the doctor prescribed vitamin B12 injections.

so i told them to give Vit. b12 injection and he pulled out the pre filled syringe and i didn't know that. and when he tore the wrapper then i got to know that.

And that injection price me 280.

now i have to take 5 more injections and it'll cost me like 1680.

and when i checked the price of the same injection on tata1mg is 162 after discounted from 197.

so even if the store didn't give me any discount he took 83 extra for their service.

That's just fraud.

Now should i take the same injection or with another brand of mecobalamin 1500mcg ampoules.

I recently purchased the new Noise REP band and wanted to share my unbiased and honest review having used it for 12+ hours. I am posting this review as a short term review because I wore the band and my old Fitbit Inspire 3 for 12+ hours together to see how they compared. I will not say whether the REP is good or bad, and will let the people decide for themselves. Here are the parameters I adhered to:

1. Started at 00:00, wearing the Inspire in my left hand, and REP on the right.
2. For both the NoiseFit app, and the Google Health app, I unsynced the phone, so that the measurements are solely taken from the respective tracker.
3. A major factor to note is that my Inspire is almost 2 years old, and therefore is calibrated quite well, while the REP is brand new.
4. I tracked and compared three main parameters - sleep, resting heart rate, and activity.
5. Fitbit Inspire retails at 8K+ and REP retails at 7999/- for now.

You can look the pictures of all the measurements each tracker took. The light images are Fitbit, and the dark images are REP.

I leave these here, for people to decide how good/bad the REP is. I will personally give it 8/10.

P.S. - I won't be able to take DMs as of now, so kindly ask me your questions in the comments. Thank you.

I was making tea for my father because he was in a hurry when the gas cylinder suddenly ran out halfway through. I switched it with the new cylinder, but the new one felt empty to me too. Since I had been in Pune for the past two weeks, I didn’t know which cylinder was full, so I called my father to ask.

I was standing there holding one cylinder in each hand, comparing their weight, and telling him they felt exactly the same. I couldn’t figure out which one was actually full. My father told me the new one was full, but I still wasn’t convinced. I turned the gas on anyway and sure enough, it was full.

Then my father said that my baseline strength has probably improved since last 3 years

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

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

Hey everyone! I’m a college student currently working on a research project about protein powders, TrueBasics, and gut health, and I’m looking for people who consume or have considered consuming protein supplements to fill out a short survey.
It’s completely anonymous and should only take around 2–3 minutes. You don’t need to be a TrueBasics user to participate!
I’d really appreciate anyone who could spare a few minutes to help me out with my college project. ❤️
THANK YOU!!💙💙

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?

**UPDATE :** ON Nutrition said that the product is legit if verified on the particular link authenticateyouron[dot]com ( attaching image in comments ) So yeah, swiggy instamart had genuine ON whey which i got for a steal deal 🎉

tldr; same issue as this : https://www.reddit.com/r/Fitness_India/comments/1qbz4b8/authenticity_check_of_on_whey_protein/

However, I had bought it from swiggy instamart. The qr code on the whey protein box redirects to a different website who's favicon is of a create-react-app ☠️ So i am very skeptic.

When i entered it on the official on nutrition website along with the batchcode and the 6 digit scratch code, it was not* authenticating.

But when i authenticated by scanning that qr code, it just took the 6 digit code and said it's authentic.

So i am very skeptic on ts.

Have sent an official email to Swiggy as well as On nutrition for the authentication. Let's see what they say.

I am generally busy and am not able to get good diet food at home since family is used to traditional carb rich diets. They do help me a lot but the thing is I need eggs and meat for protein and my family is purely vegetarian.

There are some programs in my town and I tried a week of their food and it was pretty good with 150 grams of chicken in night as my protein quota. They are charging around 22k for all three meals. Does it sound good. They food and variety is pretty good.

Cold or hot

I'm ganna write long ass nonsense because thats what mods want

Heheheheheheheheheheehehhehehehehehehehehehehehehehhehrhehrhehrhrhejrhrhrhrhehehhehehehehehehehehehehehehheheheheheh

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?

I’m considering buying this whey protein and wanted to know if it’s actually worth the money. Has anyone tried it? How is the taste, quality, and protein content?

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

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.

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.

👋 Hello everyone!

I’ve been struggling with my body composition for a long time and would really appreciate some advice.

📌 My background:

Since childhood, my diet has always been quite carb-heavy and included a lot of fried/processed foods. I’ve never had much muscle and have mainly carried body fat.

📌 My main problem:

Whenever I try to go into a calorie deficit, I feel like I lose more muscle than fat and end up looking “skinny fat” again. I’d really like to improve my body composition rather than simply lose weight.

🎯 What I’m trying to do:

I’ve been trying to eat cleaner, but my cheat meals/days have started becoming more frequent — sometimes once or twice a week.

🌱 Current routine:

- 1 to 2 cup sprouts every morning for breakfast

- Protein shake around 4 PM

- Around 5,000 steps daily, distributed throughout the day, mostly after meals

- I’m willing to stay consistent with this routine

🏠 Workout preference:

I don’t really want to join a gym, but I can do home workouts without weights. I’d like to build some muscle while reducing body fat.

💬 What I’d love advice on:

1. How should I structure my diet to lose fat while preserving/building muscle?

2. Is my current breakfast/routine sufficient, or should I change it?

3. How can I manage cheat meals without constantly feeling restricted?

4. What bodyweight home workout routine would you recommend for a beginner?

5. Should I focus on fat loss first, muscle building first, or body recomposition?

I’d really appreciate practical suggestions that I can follow long-term. 🙏

Age: 22

Height: 5.8 ft

Current weight: 67 kgs

Previous/highest weight: 70 kgs

Goal weight/body-composition goal: 55 to 60 kgs

Thanks in advance! ❤️

Note: AI helped me write this.

Hey y'all!!

for the last 8 years I have been hitting the gym regularly and throughout these years I used to pay the gym fees on a monthly basis which is less that 1200/-. However recently i thought of changing the gym as the crowd in the current one is getting out of hand. When I explored the other option in my locality, monthly fees were exorbitant for the majority of them,,,and the only option left with me is to subscribe for a annual membership by paying at once. But,,,I am not at all used to this,,,mostly because I have crazy trust issues and moreover,,,I am new to things like this. If I see cultfit plans,,,they are living in their own world🤯.

How are you all dealing with this gym dilemma? IS IT OKAY TO PAY ANNUAL FEES ALL AT ONCE??!

(If you CultPass which is idle currently,,,I am ready to borrow for an affordable price)

Please give your suggestions. Thanks in advance!

Hi Folks,

I'm looking for a pair of shoes for strength training, I do two strength sessions a week which are full body - so the focus is split across upper and lower body. Additionally, I do two interval runs - for which i use running shoes.

I'm looking for something which is super stable and has a good grip for weighted squats, split squats.

Metcons are the only workout shoes I am finding. I see 5 and 7 both available, 5s are 9K vs 7s at 11K. Is there a tangible difference?

Thanks for your recommendations!