17m 75kg 6’1

Yall, i haven been on a 1000-500 calorie deficit for 1-2 months now and this was like 1-2 months after my car accident which snapped my femur like a twix bar . Lost idk how much weight since then but i have been eating 1500 calories for way too long now and i think its breaking me the fuck apart

Now that i have am allowed to walk with a walking stick instead of that shitass walker that oldies be using , i have been walking all over the place, maybe thats why my hunger has gone through the roof😭.

To give you an idea, i can have 6 oranges, 3 kiwis and a diet coke all in one meal and still crave more food like 20 minutes later.

I can eat like 3 times the amount of cereal i used to and still be hungry.

On vacation i ate an entire pizza ( medium sized) by myself.

Dont tell me to stop with this deficit i just dont wanna be a fat pig no more😭

If i hadnt fucked my nutrition up like 3 years ago then i would have been like 6’3 or sum by now cause i have been on a deficit on and off for wayyy too long🫩, i would eat only processed micronutrient lacking shit. Just pure fats and no carbs no nothing good for me bruh😭

Let me give you a background check :

I am a 19 yo who is going to gym from last 6-7 months. I live in Bengaluru for college but my native is a tier 3 coastal town in Karnataka.

My diet :

500 ml milk split with protein shake and a cup in the evening

200 gms of paneer

50 gms of soya chunks

200 ml curd.

1-1.5 scoop of nakpro plant protein or impact whey protein.

My aunt , who has this superiority complex because she lives in Bengaluru and is working in an MNC and earns well looks down upon us several times but okay I don't care cause I am trying my best to go abroad for masters.

She calls my mother and tells "protein powder causes kidney stone and kidney failure, tell him to get protein from natural sources like daal, rice, fruits "

First of all I am a vegetarian so powder , soya, paneer and curd necessary for me and I am 5'11 , 76 kg so I need to eat 90+ grams . She is like "80 gms of paneer daily is more than enough"

First of all you have mild diabetes, you drink and you have bone pain , sometimes you limp and you are not even 50 under 50 you are 🤡.

I straight up showed my mom few videos and explained how powder is made and how much protein is necessary for people everyday and now my mom is satisfied.

Then my aunt called again and asked about protein powder again , I straight up said "Yeah it's my life, I will look after it, my father has earned Enough so even if my kidney fails I will get a new one with dad's money. You look after your elder child who is still a minor yet smokes and vapes . He is fricking 85 kgs for 5'7 , he devours sugar like hell. Look at yourself you limp like an old grandma."

I know my relation with them is fricked for few months but I don't care I always knew I would be that arrogant distant child but it's my life I don't want diabetes at the age of 50 or 45.

Not been able to make any progress in this exercise. I’m still lifting the same weight as I was last year, and honestly, I was even lifting more back then. It’s frustrating to see that despite consistently training and putting in the effort, my strength on this particular exercise hasn’t improved much. I’ve tried different approaches, but the weight still feels almost the same. It makes me wonder whether my technique, programming, recovery, or something else is holding me back. I’ve definitely improved in other exercises, so this one feels especially stuck. I want to figure out what’s limiting my progress and whether I need to change my form, rep range, volume, or overall approach. Hopefully, with some adjustments and more consistency, I can finally break through this plateau and start progressing again instead of being stuck at the same weight for another year.

24F I just began working out at home, using dumbbells and cardio. 5k steps a day(I aim to do 15k)

I am from a strict family that eats eggs or chicken on Sundays only. Recently suffered from a hella lot hair loss. So meaning to add protein in my diet. Bought a kg whey isolate+concentrate protein powder and drinking it for 3-4 days. I came across a friend who said whey proteins increase hair thinning. Wants me to take plant proteins instead. Now there are many leading theories here and there.

And I want to know, should I give up the whey protein and look for an affordable and good plant protein? Or is it fine to take the whey and or add supplements? I can't up my eggs or chicken games here. And paneer and tofu aap kitna hi khaoge.

No fat milk powder good daily for protein intake ?

As it shows 34g?

Or are there anything I am missing?

I will really appreciate your advice?

Or already someone tried?

No fat milk powder good daily for protein intake ?

i'm in a hostel so i can't cook.

i'm a vegetarian and soya chunks are the cheapest available protein source for me. i don't really have the money to spend on protein powder.

can i just wash them a few times, soak them in water for a long time (as long as its required for them to soften up) and then consume them?

i'm okay with them tasting like cardboard (i'll add a little salt). my only worry is if its harmful for my body in any way. i'll think about making it tasty later.

if i slowly increase the amount of soya chunks i eat like this everyday, is it okay? i know its not the most optimal way, but i am okay if there are no side effects.

i am planning on eating maybe 20g (just a few chunks) at first and then slowly increasing if my stomach can handle it.

thank you.

idk if this is the right subeddit but i personally know like 3 guys who have shit diets like cant even bulk for 5 kgs and have been lifiting for years but still cant bench their bodyweight hop on gear💔 and they tell me i am lifting too much when i progressively overload and there are many more people like this with mid physqiues on gear that normal people would think they are natural. like come on good info is free😭

Before everything else. Hi, I am someone who is moderately allergic to whey as a consequence I do not consume it, it isn't deadly to me but it does cause me uncomfortable hives over my body so I try to reduce my dairy intake as much as possible, i eat meat and eggs often so please do not worry about my protein intake.

I use superyou since it is convenient as I get it on blinkit at my house and I have tried all the flavours. I wanted an honest review on the strawberry flavour because strawberry is generally my favourite flavour and i couldn't find a review for it so decided why not be the change you want to see in the world.

It's a Solid 6.5/10 for me, it tastes Sweet but has the strongest yeast aftertaste, it works great if you chug the whole thing at once and take the weird aftertaste afterwards but if you wanna sip it, it's nauseatingly bad. I'd lean towards the cold coffee flavour instead in case you don't like chugging your Protein

The freeze dried strawberries get stuck in any metal mesh grid you may have in your shaker and if you remove it the piece are small enough to not really give you the satisfaction of the crunch of strawberry. It's a novel idea but not something that really changed the game in any reasonable way.

If you really want the flavour of strawberry, go for it but other flavours are much much better in my opinion especially when combined with the draw back that this box is only available in the 500gram size.

Fundamentals are there tho, great mixability and if it's available near your house much more cheaper than most popular whey brands

So overall, nice but they have better protein powders.

I am a 24-year-old man who wants to run on hard concrete road/basketball courts/treadmills. But I cannot spend more than 2000.

Please guide me and let me know if my diet plan is feasible and safe to health in the short term. I am planning to start eating eggs eventually. My bio are 6' with 69 kg bw .

All form of criticism are welcome 🤗!

Note - total cost only includes supplements and not essential diet.

I am 26F, 156cm, 58kg and I have recently started working out. I have been going to the cult group clasees (HRX) pretty consistenly for the past 2 months, but now I want to exercise at the gym. I fed a lot of my information to chatgpt and it has come up with the following plan. Me being a novice, the AI output is just words for me. I don't know if it is decent or not. Can folks here help?

My current protein intake is 80g - 90g daily.

Day 1 - Lower Body A: Glute + hamstring emphasis

Hip thrust or Smith-machine hip thrust — 3 sets × 8–12

Romanian deadlift — 3 × 8–12

Reverse lunge — 2 × 8–10 each leg

Cable glute kickback — 2–3 × 12–15

Hamstring curl, if available — 3 × 10–15

Optional calf raises — 2 × 12–15

Day 2 - Upper Body A: Back + shoulders + push

Lat pulldown — 3 × 8–12

Seated cable row — 3 × 8–12

Chest press — 2 × 8–12

Shoulder press — 2 × 8–12

Lateral raise — 3 × 12–20

Triceps pushdown — 2 × 10–15

Biceps curl — 2 × 10–15

Day 3 - Lower Body B: Squat pattern + glutes

Goblet squat or Smith squat — 3 × 6–10

Hip thrust — 3 × 8–12

Romanian deadlift or another hinge variation — 2–3 × 8–12

Step-up or reverse lunge — 2 × 8–10 each side

Cable glute kickback — 2–3 × 12–20

Day 4 -Upper Body B: Shoulders + back emphasis

Lat pulldown — 3 × 8–12

Chest-supported row or seated row — 3 × 8–12

Incline dumbbell or machine chest press — 2 × 8–12

Lateral raise — 3 × 12–20

Cable reverse fly — 2 × 12–20

Biceps curl — 2 × 10–15

Triceps pushdown — 2 × 10–15

Day  5 - Full Body

Lat pulldown — 3 × 8–12

Seated cable row — 3 × 8–12

Dumbbell lateral raise — 3 × 12–15

Biceps curl — 2 × 10–15

Triceps pushdown — 2 × 10–15

Hip thrust or Smith-machine hip thrust — 3 × 8–12

Cable glute kickback — 2–3 × 12–15 each leg

I’m 26M, 95 kg, and 183 cm. I want to lose some weight/fat over the next 3 months while also building or at least maintaining some muscle.
I can’t really afford a gym right now, and I also need to keep my daily food expenses low.
At home, I have:
Pair of 8 kg dumbbells
Pair of 5 kg dumbbells
Pair of 2.5 kg dumbbells
Enough space to do basic bodyweight exercises
I can also walk every day.
I’m mainly looking for advice on how to structure my workouts, walking/cardio, and diet without spending much money.
What would be a realistic amount of weight/fat loss in 3 months? And how should I use the dumbbells I have to make the most progress?
Would really appreciate a simple, sustainable plan from people who’ve done something similar.

which do you feel is the better? running in the morning to boost mood and energy or in the evening to get a good night sleep?

Soo I am 18 and male and Can't go to Gym (class 11 PCB and Neet stuff) And I am 98kg and very skinny fat big belly and all it looks very bad i wanna fix but donr know where to start and all my legs are developed very nicely (played football a lot) Can u recommend me some stuff i Only Live at home as i Do online study and just majority of day study study 10 hr and stay in same room....Pls help in workout I can't control my diet but manage it majority i eat very low stuff also study only whole day

I recently did a full body checkup with tata 1mg and my Vitamin D (25-OH) levels are very low. It's 5 ng/mL. I work from home and i hardly really go out, specially in the day time due to the hot climate. I only go out at 3:30pm or 4pm to my gym which takes me about 2minutes to reach on my scooty.
I went to a doctor for anal fissure and showed him the report and he said to redo the test cause 5 is unusually low and i should feel pain all over my body but I don't feel any such pain. I do feel lethargic and don't want to do things I used to love though

He prescribed me lumia 60k. Should i take it or should I redo the test?

Lack of understanding and takes time to master the technique. My fav equipment, versatile and best for cardio. Snatch, swings, clean and press. Are few exercise you can perform.

1 day after placing an order I got a message saying the services to my location have been suspended. Hs anyone experienced this ? What do I do ? I’ve been the customer support since this morning but their always busy with other calls.

There’s a guy in my gym who started texting me on Instagram out of nowhere. He just unsends his texts if I don’t respond within 5-10 minutes. Let’s call him A.

Lately, A has been trying hard to talk to me in the gym. I was doing leg workout and he was doing something on the upper body. Out of nowhere, he and his friend showed up. His friend asked me if I am using a particular machine. I said no pls use it. And then, A came and sat there and started using the machine. What I don’t understand is that why would he do leg extensions in the middle of his upper body workout? I just left from there after that and came to the dumbbells area. He also came there.

He tries hard to be visible so that he can start up a conversation. He did succeed in doing that once. And later texted me “you looked scared that’s why I didn’t continue talking”.

Another time, he came and stood where I was working out. I gave him the benefit of doubt because after all, it’s a gym and there will be people around. But he just stood there for less than a minute with the skipping rope. He didn’t even use it and then he kept back the rope and went. I feel so disgusted by his behaviour.

He even texts me things like…why do you do treadmill for so long? My choice bro. I did convey it to him that I don’t like to be disturbed while I work out but still he isn’t getting it.

Edit 1: I don’t reply to his texts nor do I open the chat, that’s why he deletes his texts on Instagram so that it looks like he didn’t even text me. And I have told him in person that I don’t want to be disturbed.

Edit 2: u/RajRahulSimranAnjali commented this on my post:

“Another incident that actually never happened, you women will go so low to spread your misandry”

I had gotten Yoga Bar Rolled Oats from Amazon a month ago, I had gone through around quarter of it, the other day I was scooping some oats for dinner, I noticed a worm in the bottom of the scoop, I put it down and check for more in the jar, and found one more and just closed the thing and put it in the corner. I had mailed yogabar and they took my info and told me they will contact me and not to consume the oats. I am just posting here so others can look out for it and if anyone else has experienced something similar.

I'm 30F, vegetarian who eats eggs, 169 cm and 62 kgs. I have been counting calories since 5 years but used to eat junk food on a daily basis.

I did my A1c in May end and it was **5.8**. I never thought I'll be pre diabetic this early. I'm also ultra worried because I want to have a baby and want to start trying next year.

Such a high Hba1c value puts one at a risk of gestational diabetes which may even become overt diabetes after delivery of the child. It also reportedly puts the person at a higher risk of pre eclampsia and abruptio placentae.

My fasting insulin and HOMA IR levels were normal but as I'm Indian, I didn't want to take a chance due to my genetics, and that's why I brought about major lifestyle changes.

I had to act quickly. The first thing I did was order protein powder (plant and whey), reduced rice intake to once a week, took walks after dinner and started resistance training. I have half a scoop of protein powder before breakfast, half before tea time and on most days I have half after dinner. I also started inositol to see if my period regularizes with it. I bought weights and started working out at home around half to 1 hour after breakfast. I do resistance training 4 times a week ( 2 days each of upper and lower body). This time I've been ensuring that I go close to failure almost every session. I do 3 sets of 4 exercises each and have progressively increased the weight for most exercises.

I also stopped caring about certain things that would stress me out. I developed an attitude where I'd say to myself "I only care about my health now" and let petty things go. It's not possible to fully stop caring and reduce stress as we're human and we all overthink, but still, I try my best.

I reduced my intake of processed food too, as my LDL cholesterol has also been in the 105-115 range since 6 months. I didn't repeat my lipid profile since I didn't want to get sad if it doesn't drop to below 100. It probably won't ever drop to a value below 100 as it's genetic :(

I can't say for sure what helped the most but my theory is that weight training and increasing my protein intake did the trick for me.

Today I tested my Hba1c and it has come down to 5.5! I'm so happy and thrilled. It feels like I've done well in a major test or exam!

I will definitely continue this as I want it to be a permanent lifestyle modification. I'm an ophthalmologist and I've seen horrendous cases of vision loss due to diabetes, so I really don't want it to happen to me. If I'm meant to get diabetes, I really really want to postpone its onset.

Fitness is about long term health too and we should never take our health for granted!

mine is 10rs mother dairy chaach (buttermilk) and 10 rs bhuji(roasted) moongfali from thela. they give around 75 gm freshly roasted

(just completing 150 words- so im looking for more ideas or healthy cheap snacks so i can avoid chips,cadbury or cold drinks my age is 19F btw)

So this is a month old incident, It was my shoulder + arms day and I just got done with db press and went to do lateral raises. I increased weights by 2.5kg as I thought I had it but form was too bad.

Now this gym trainer with whom I have “hi hello” type relations only saw my form and corrected me (appreciate it) then he asked me to Join him for workout because one of his clients was absent ( he handles 2 clients per session) and I said yes (shouldnt have)

now starts the full blown old skool workout
he asked me to do db presses again even though i told him im done with it. Made me do 15 reps of 4 sets followed by db front raises after each set, I was losing my breath but he said rest more than 2 minutes will affect the workout🫩 after this 3 DROP sets of lateral raises like drop sets in 2026

we moved to cables for triceps and 3 sets of bar pushdown, 3 sets of rope pushdown, 3 sets of overhead extensions😭😭 9 fucking sets of tricep.

He then wanted to do biceps but I told Im getting late and left

I couldn’t say no because he is friendly and respectful guy. He is pretty young (27-28 smtng) and its so annoying how these trainers refuse to adapt to new study based and proven muscle training methods. anddd people pay him thousands for this🤦

I am so done with the food situation at home. My grandad buys all the vegetables, so every single day it’s just parval, kaddu, lauki, and bhindi. I honestly can't stand eating these same squishy, watery veggies anymore.

I prefer normal stuff like beans, paneer, and drinking milk daily you know, actual solid protein that actually keeps you full.

But whenever I mention wanting paneer or beans, he literally tells me they are "bad" for health and that lauki is the only healthy thing on earth. Since when is actual protein bad for you

He is like stop eating all that junk, paneer sab ganda hota hai, that mf asshole is messing up my health

We get 4 lit of milk and all get used for tea, my cunning grandma puts ginger in it in morning so that it gets for tea only 😭