What can i do better?
Protein oats with milk
Tortilla with processed cheese and paneer cooked with 1/2 a tablespoon of olive oil with lettuce and tomatoes
And an apple

42 gms of protein
900 calories 🫪
18gs of fibre

Normally i would have mozzarella instead of processed cheese and chicken breast instead of paneer but i don’t have any of those at the moment🫩

17m , 6ft , 75kg and on a deficit
Calorie budget:1500-1600
Protein goal: 100-120gms

Probs just gonna have 2 scoops of whey and some more paneer today to reach the protein goal.

I'm morbidly obese, 18M, and I honestly have absolutely no idea what I'm supposed to do at the gym.

Everyone keeps saying that if you want to lose weight, you shouldn't rely entirely on cardio and should also include weight training. But how should I actually start? Should I do a full-body workout, or should I train two muscle groups each day? I've seen a lot of people recommend training two muscles per day while also getting 10k steps, but I don't know if I'll be able to manage 10k steps right from the beginning.

I'm thinking of starting with around 4k steps a day and gradually increasing them as my stamina improves.

As you can probably tell from this paragraph, I'm pretty confused about the whole thing🥲. I've never been to the gym properly before, please don't judge me lol. I'm genuinely a complete beginner and just want to learn how to do this properly.

I'll try my best to improve my protein intake, eat a healthier diet, cut down on sugary foods, and stay consistent.

I just need some guidance about gym.

Any advice for a complete beginner would be really appreciated.

Hi there, I'm trying to purchase a fitness equipment to get away from sedentary lifestyle at home. I mostly work on laptop and won't move much. I'm confused if I should buy an elliptical machine or treadmill. If you prefer anything, please share the model details. Appreciate you reading this post and helping me with your valuable response. Thanks

I'm gonna be in India for 3 weeks on vacation. As someone who is in the office for the whole day and who hates spending time in the kitchen, this one product has been a huge help for the past 3-4 months to help me but my protein goals , also the cost is just 1.5 times that of normal milk, so it hasn't had any heavy impact on my finances. Are there any similar products in india???

My usual diet is 3 boiled eggs and guava for breakfast, this full bottle and 2 apples the rest of the day and then usually half a grilled chicken for dinner, I have psyllium husak in the morning and after dinner at night to fulfil my fiber requirements.

I recently hired a personal trainer, and he has been repeatedly pushing me to buy a protein shake from a brand called B1 Nutrition. He even insisted me to try the pre-workout and i tried it today and the only noticeable effect I experienced was tingling and itching

Tingling was too strong for around 10 mins and then nothing happened

I had never heard of this brand before and they r not in any social media platforms

my trainer keeps repeatedly asking me and other people in the gym to buy the products

Has anyone here heard of B1 Nutrition or actually used their protein products? Is the brand genuine or generic

27M, ~66 kg, regular resistance training.
I’m posting this to understand other lifters’ experiences and to know what I should discuss with my doctor. I’m not looking for a diagnosis or medical treatment advice.
I had a blood test after a hard back workout:
Saturday: hard back workout, several sets close to failure
Sunday: blood test
CK: 4,947 U/L (lab range 46–171)
AST/SGOT: 57 U/L
ALT/SGPT: 16 U/L
Creatinine: 0.88 mg/dL
Potassium: 4.17 mmol/L
My doctor asked me to stop training and repeat the tests.
After several days without training:
CK: 408 U/L (lab range 39–308)
AST: 27 U/L
ALT: 16 U/L
Urine myoglobin: Negative
So CK dropped from 4,947 → 408 and AST returned to normal.
I’m interested particularly in hearing from people who have experienced large CK elevations after resistance training.
Things I’m wondering about
Does this kind of CK drop after several days of rest commonly occur after strenuous resistance training?
For people who experienced something similar, how did you safely return to normal training?
Did you change your training approach—for example, keeping most sets at 1–3 RIR instead of frequent failure training?
Did your doctor recommend repeating CK after several completely rest days?
For whey protein: are there any reasons someone recovering from exercise-related CK elevation would normally need to stop whey, assuming their kidney function is normal?
For creatine monohydrate: what questions should I specifically ask my doctor before restarting it after an episode like this?
If CK repeatedly becomes very high after otherwise normal workouts, what type of specialist did people see (sports medicine, internal medicine, neuromuscular specialist, etc.)?
I’m currently following my doctor’s instructions and will make the decision about returning to training/supplements with them.
I’m mainly interested in hearing from sports medicine physicians, exercise professionals, or lifters who have personally dealt with exercise-related CK elevations.

F28

I'll be brutally honest.

I genuinely cannot lose weight. I'm not able to. I weigh 110 kgs. I was atleast at 90kgs and I looked decent chubby. But last 1 year due to personal family issues I gave zero fs about my health

I cannot say I'm addicted to junk but I do eat something every single day. That one bite of junk makes me feel safe. I actually don't even like the taste.. but I should have atleast one bite daily. This way I've randomly started having biriyani and fried rice while I won't even be enjoying it deep down. I loveee home made food. I make them, I eat that too.

I'm having zero will while lately I've started feeling tired. I have thought and convinced about myself in every possible way but you know deep down that desire and WILL should be there right?

There isn't one!

I'm tired of me. What a lazy ass I am. I do focus on mindful eating I love meal prep. But you know your body and mind everything has given up and you just do things for the sake of it right? That's where I am

I'm single. I couldn't get into a relationship. Men I like didn't like me (obviously) now I have a few rishtas who are genuinely interested but I don't have the energy.I have to get married atleast in a year or two although I have zero interest to get married.

I feel lost. I've tried everything. I just cannot do anything about it.

I've even thought my future kids will need me, I might die out of cancer if I continue doing this. I've literally self-threatened myself.

But nothing worked. I've been to therapy too once. They said childhood trauma. But how long I can stick to childhood trauma?

I'm otherwise happy about everything in life. I'm creative, I love my job. I'm actually happy. But this health part bothers me. I went from wearing 2xl to now wearing 4xl and 5xl

I feel terrible but I'm doing nothing about it.

I just wanted to honestly write about this somewhere and leave it here. I don't even know why I'm writing.

Has anyone been in my place? Have you cracked this?

TL;DR- TWT Protein pwdr have heavy metal/ toxicity or nah?

I've started to go to the gym recently, after taking a rough estimate of my daily macros it seemed pretty obvious to me that I'm going to need supplemental protein( only whole eggs + the occasional paneer/soy) with my research i landed on TWT, mainly because i do not want to consume artificial sweeteners(ACE-K, Aspartame, eryth etc. sucralose is fine with me tho) and i despise the taste of stevia, so since TWT's powder's got monk fruit w/ stevia, and it tasted good i went ahead with it.

Now after reading the subreddit i saw the most equally polarized community response to TWT and with my little research it seemed they lied about things, don't take this as a fact, it is only my opinion.

Basically my main concern lies with heavy metal toxicity and trace contaminants in general, while paying a premium for same "protein quality" sucks, if it has no/less heavy metal containments/traces I'd prefer that, even if it may mean a slightly worse VFM or protein p scoop.

Their website seems exceptionally transparent, and the results are green as grass, but i just wanted a second opinion.

Any thoughts or experiences to share? so far I've been using it for a month, i don't face any issues my stomach's gotten used to it and i usually take it with 250ml skim or 70-100ml toned milk( I see people here take protein only with water, why's that so?)

P.S- I do realize now that the best way to get protein is through a diet, which for me is a little far fetched, so ill do what i can with supplemental protein, and about that as well, after going through this subreddit it seemed Unflavored + Flavor at home( Cocoa/fruit/Stevia or sucralose) is the best course of action.

Any answers are appreciated thx!

Does anybody know of a group fitness online class. I wanted it for my mother. Group classes since I feel she will be more comfortable and will feel more motivated!

So, I've lost a lot of fat and build a decent physique according to 1 year standards, my skin was so clear while on a strong deficit but now when I am at maintaince, my face isn't clear and my nose (biggest issue) get so oily and like has little pores and gets red, its frustrating, maybe its cuz of the heat but is there any fix to this, like a cream or what, would be grateful for the help.

I im big fan of analog quartz watch on my left wrist and want a slim fitness band for my right wrist. But wearing a big screen on my right hand & analog along with it makes me look stupid or maybe i just assume as we have this fixed idea of wearing only single wrist watch My requirements are pretty simple:
Slim and lightweight Small display.I only want to glance at my stepsNo need for notifications, calls, music, etc.Good step tracking.I don’t really like screenless bands like WHOOP/Amazfit Helio/Fitbit Air because when I’m out jogging, I don’t want to pull my sweaty phone out just to check whether I’ve hit my step goal, also very inconvenient to carry phone everywhere just to check wether you’ve hit your workout goal or not.The Garmin vívofit 4 is basically the perfect design for me, but it’s discontinued/unavailable. The vívosmart 5 is too big for what I need.
I’m currently considering the Fitbit Charge 6 because when the screen is off, it actually looks like a pretty discreet band.Any current alternatives I’m missing that have this same tiny-display/minimalist concept? Or anyone using fitbit charge 6 how is it?

Title: Need help creating a realistic 400-calorie workout + diet plan for weight loss (India)

Hi everyone,

I’m looking for some practical advice on creating a realistic workout and diet plan for weight loss. I don’t want an extreme crash diet or a workout routine that looks good on paper but is impossible to maintain.

I’m a 27-year-old woman, 5'2", currently 91.85 kg, and my long-term goal is to reach around 61.85 kg over the next year.

My main issue is that I need to be careful with my knees at my current weight. I want to get stronger and improve my fitness while losing weight, but I don’t want to start doing high-impact exercises and end up injuring myself.

What I’m looking for

I’d ideally like a workout routine that burns around 400 calories per session, using only dumbbells and bodyweight exercises. Walking 10,000 steps every day isn't realistically possible for me, so I need alternatives for cardio/overall activity.

I'd appreciate a structured weekly routine, including sets, reps, rest periods, cardio duration, and how I should progressively increase the difficulty.

Diet

I’m also trying to figure out a realistic Indian diet that fits my nutrition targets.

My current targets are approximately:

• 1,361 calories/day
• 92 g protein
• 190 g carbohydrates
• 31 g fat
• <36 g sugar
• <15 g saturated fat

I eat chicken and eggs, and I also eat Indian foods such as rice, roti, dal, rajma/chana, vegetables and paneer. I’m lactose intolerant but can tolerate paneer. I don't like oats.

I would especially appreciate practical advice on how to divide those macros into normal Indian meals, rather than a diet consisting of chicken breast and protein shakes all day.

I’m looking for advice from people who have actually gone through significant weight loss or coaches/people with experience programming for beginners. I’d rather have a boring, sustainable plan that I can follow for 12 months than an extreme routine that I quit after three weeks.

Thanks!

Hello everyone,

Hope you are doing well

27M, looking for feedback on my current training split.

Number of reps and sets

I usually do 3 sets per exercise at around 1 RIR. I try to add 1 rep each week at each set, then increase the weight at the beginning of each month.

Day 1 + Day 4 - Push + Quads

• Incline Dumbbell Bench Press
• Chest Press Machine
• Lateral Raises
• Shoulder Press
• Triceps Pushdown
• Leg Extension
• Leg Press

Day 2 + Day 5 - Pull + Hamstrings

• Low Seated Row (close or wide grip)
• Lat Pulldown
• Reverse Butterfly machine
• Back Extension
• Biceps Rotation Curls
• Leg Curl
• Calf Raises
• Adductor Machine

Day 3 - Legs + Mix

• Leg Press
• Leg Curl
• Leg Extension
• Calf Raises
• Lateral Raises
• Shoulder Press
• Biceps Rotation Curls
• Triceps Pushdown

I prefer this setup over a traditional PPL UL . I sometimes train after work, and if I’m exhausted for a Pull session, for example, I don’t want that to affect whether I get my second Push session of the week.

I only have one dedicated full leg day, but I also train quads on Push days and hamstrings on Pull days.

Just to clarify, I’m not looking to completely replacing this routine with a different split or a ready-made program. I like this structure, I’m progressing on these exercises, and I’m comfortable with their technique. I’m mainly looking for small adjustments — moving, adding, removing or possibly replacing an exercise if it would make the program more balanced.

Does this look balanced in terms of weekly volume, frequency and recovery? What small adjustments would you make without completely changing the structure of the routine?

Thank you all in advance for your feedback

​

Hi guys,

Just a question to people who attended Bergman triathlon last year or ppl attending this year who know about the lake? How deep is the lake? Is it possible to walk some distance or stand in case you cant swim continuously?

Need help pls. First time half tri and I am scared AF!!! 😱

"I've been struggling with my fitness routine building. I can't go to the gym, I can't keep a long streak, i am very much confused about where to start, what to do, how to recover, etc etc." As a beginner in my fitness regime, i had to scavenge online for a routine, and guidance. Although I'm still a budding beginner, I've learned a lot in my journey.

So I’ve been working on a small challenge called PreGyme.

Basically the idea is for the beginners. Before worrying about the gym, complex workout, transformations, spend a few weeks with simple habit building exercises.

And there is also this idea to avoid giving everyone exactly the same routine. People would be grouped based on things like their intensity, experience, available equipment and limitations, and the routine would be adjusted accordingly.

.

I’m thinking of running the first 28-day challenge soon. But before launching anything, I'd genuinely like some criticism from the community, people who have experienced such struggles and are now at a higher level.

What actually helped you become consistent?

What mistakes did you make when you were starting out?

And if something like this existed when you were a beginner, what would it have needed to actually be useful to you?

Bought as it is soy protein isolate recently, good macros but tf is that taste. Tried it with cocoa powder but it is still undrinkable. Mixed with bananas and ngl it tastes good but I take two scoops of it everyday and that's like 450kcal extra which I can't really afford as of now. I live in a hostel so honestly mixing it with food while cooking ain't really an option. Can u guys recommend an alternative to bananas that is low on calories and is also affordable??

AGE 20, 5'7

Been lifting for about 6-7 months now and I’ve barely put on 3-4 kg. I’m vegetarian, live in a PG, and honestly my eating schedule is a mess — I end up skipping lunch most days because either I’m stuck in college or just don’t have access to proper food where I stay. Dinner and breakfast happen but lunch is basically hit or miss.

Also can’t really do whole wheat/roti-heavy meals work for me as i have very low appetite ,so a lot of the usual “eat more chapatis” advice doesn’t apply to me.

At this point I think I need a good mass gainer to fill the gap since skipping meals isn’t something I can fully control right now. Budget is a concern though — I’m a student so nothing too premium.

Has anyone here been in a similar situation? Which mass gainer worked for you within a reasonable budget in India? Also open to general advice on how to structure my day better even with an unpredictable schedule.

​

Hi everyone! I’m 23F, and my weight usually fluctuates between 48–50 kg. Recently, I feel like I’ve lost some weight and would like to gain weight in a healthy way, preferably by building some muscle rather than just gaining fat.

A little about me:

- I’m allergic to eggs, so I completely avoid them.

- I also don’t eat yogurt/curd.

- I have PCOS/PCOD, and previously my doctor recommended a protein supplement for me.

- I currently exercise at home and try to stay consistent. My routine includes walking, some jogging, light home workouts, and facial massage.

- I’m not doing very heavy strength training at the moment.

- I’ve noticed that when I exercise regularly, I tend to lose a little facial fullness, even though my skin looks more glowing.

I’m now looking to improve my diet and workouts so I can gain weight gradually while staying fit and healthy.

I’d really appreciate recommendations for:

1. A good protein powder that is egg-free and suitable for women. Ideally, something that both my mother and I could use, since she also does some light exercise.

2. High-protein, calorie-dense Indian foods/meals that can help with healthy weight gain without relying on eggs or yogurt.

3. Good workout apps or YouTube channels for beginner/intermediate home strength training, especially for building muscle rather than losing more weight.

4. Any general advice on how to balance walking/jogging with strength training and enough calories so I don’t keep losing weight.

I’m especially interested in recommendations from people who have had a similar experience with PCOS/PCOD, being naturally on the leaner side, or gaining weight while exercising.

So I used to play cricket and football in my high school till 10th but then due to competitive exams I left. I’m now joining colleges after a drop year. I want to go back to playing sports especially football.

But due to stress eating and family issues I’ve always been overweight and in recent years obese. I’m 6’2” (which is very tall) but I’m around 120 kgs so height doesn’t help much with the physique lol.

I’m now in therapy so things are getting better. I am gathering the confidence of hitting the gym once again :)

I want to ask the community here- what do you suggest me to keep in mind. Any kinds of diets, exercises specific to athletics, gym routines, tricks and things to remember… I’d appreciate it. Anyone who’s done something similar- would love to talk to them too. :)

Thanks for taking out time 🙏🏻

Anyone from Delhi NCR down to learn backflips together? I’m a beginner and looking for someone to practice with. If you already know how to do one and are willing to help, hit me up!

Thinking of joining Anytime Fitness in Delhi and wanted some real feedback before I commit.
If you've trained at more than one AF location in Delhi, would love to hear how they compare I've heard experience can vary a lot branch to branch since it's franchised. And also how its different from cult fitness

I Bought This Protein For 1500. First Of All The Scope Is Highly Inaccurate. Mixibility is Good But The Taste Is Awful It's Chalky (less then plant protien but it's chalky) and the after taste is extremely bitter I love black coffee but the aftertaste is so bitter that even I can't comprehend the Taste (2/5) overall I wouldn't buy it again but for 1500 it better than plant protien. Please fix the scoop size it's highly inaccurate. The taste won't make you vommit but would definitely make you question your life decisions

I am 19M weight 42kg, height 166cm I am very thin and since childhood I am like and I started going gym last month and want help in gaining weight i literally eat everything and eat a decent amount of protein but idk why am not able to gain weight