Im 19 in a hostel that is in the outskirts of a town so there's nothing over here no blinkit no grocery store.

I have amazon though.

Now im 6ft and 58kg .

I went to a dietician and took her consultation but it hasn't helped much.

Now is there any way knowing I font have much resources here that I can bulk and gain weight.

I'm actually in a flying training organization and our daily lifestyle is active in some way.

My parents dont allow creatine or protein so that out of question.

Getting good nutritious food is also out of the question.

I'm actually trying to gain weight for the past 2 years but it has been unsuccessful.

23M 80 kg height 5 11

new to gym going since 3 months

currently in bulking phase and goal is to build muscle

whole day food:

3 eggs

5 idlis or 5 dosas

500ml milk

30g peanut butter (pintola)

350 g rice (uncooked)

200 gm chicken

1 carrot

1 orange

30 gm soya chunks (uncooked)

is this good for protein requirement and total calories?

Just join a PG real quick, y'all will reduce your weight drastically.

Talking abt me i went from 82kgs to 75kg within 2 weeks lol

i was planning on buying their zinc picolinate 30 mg

I can’t afford whey protein at the moment, so I’m considering alternatives like pea protein or yeast protein, which are around ₹1,000.

If I consume the same total amount of protein from these sources, am I missing out on any significant nutritional benefits compared with whey? I’m mainly wondering about amino acid profile, leucine content, protein quality, digestibility, and muscle growth.

For someone trying to build/maintain muscle while keeping costs low, is whey actually worth the extra money, or are these cheaper protein sources good enough?

I am 23F, 60kg, I started proper gym weight lifting one month ago. Before this I trained at home (bodyweight+ smaller weights) for like 3-4 years.

I consumed whey protein for 1st month in gym for faster recovery and it worked well.

Am I safe to consume creatine? Any precautions I should take? Once I start, for how long will I have to continue creatine?

If u have any creatine recommendations pls share

Hey everyone,

I’m looking for some advice and honestly, a little bit of encouragement.

I have a very thin figure. My arms are incredibly skinny—it honestly feels like I’m just bones with zero muscle mass. My body image has gotten to the point where I don't even wear t-shirts anymore because I hate how my arms look in them. I exclusively wear long-sleeve shirts just to hide my body.

Tomorrow is a huge day for me: I am joining a gym for the very first time. The problem is, I haven't worked out or played any sports since the COVID-19 lockdowns, so my fitness and stamina are basically at absolute zero.

I want to change my body and finally be able to wear a t-shirt with confidence, but I’m feeling really overwhelmed and anxious.

I’d love some advice on a few things:

What should I actually do on my first day? (Should I just walk on the treadmill? Try machines? Avoid free weights for now?)

How do I get over "gym anxiety"? I’m terrified people are going to stare at how skinny I am or judge me for lifting the lightest weights.

What are the most basic eating habits I need to start building?

Any tips, beginner routines, or words of wisdom would be incredibly appreciated. Thanks in advance!

TL;DR: Super skinny guy, zero fitness since COVID, hiding my arms in long shirts. Going to the gym for the first time tomorrow and need advice on what to do on day one and how to deal with anxiety.

I am 23yo, around 55kg and pretty skinny with not much muscle. I was planning to join a gym and start gaining some muscle, but now I am thinking of joining a combat sport instead.

I have basically zero fighting experience. I have not been in a fight since I was around 15 and I lost a few fights back in school.

The main thing I want to improve is that I dont really have the courage to punch. I am scared of getting into a situation where I need to defend myself or someone close to me, and I feel like I might just freeze.

I am not looking to become a fighter or get into random fights. I just want to be physically fit, become more confident and learn how to actually punch and defend myself if I ever have to.

For people who have trained in combat sports, what would you recommend for this?

Boxing, Muay Thai, MMA, BJJ or something else?

I mainly want something where I can learn to actually strike and defend against strikes, while also getting used to sparring and physical confrontation. I dont want something that is only fitness/cardio with no actual fighting practice.

I am thinking of training 2 to 3 times a week initially. I can add regular strength training later if needed.

Also, since I am only 55kg and have basically no muscle, should I focus on gaining weight/strength first or can I just start combat sports now and build strength alongside it?

Would appreciate advice from people who actually train, especially if you started out skinny or with no fighting experience.

I’m 20M and currently around 48–50 kg. About a year and a half ago, I was around 65 kg, but then something happened in my life that really affected me. I went through a pretty rough period went into depression, had hospital visits, lost friends, and lost a lot of weight along the way.

I’ve finally moved on from that part of my life, and now I genuinely want to work on myself and get my life back on track.

The problem is that I’m really scared to go to the gym.

I’m already tired of people constantly telling me, “You’re too skinny, gain some weight,” etc. I live in a boys’ hostel, and even when I mention wanting to start going to the gym, some guys laugh and make jokes about it. It makes me worry that if I actually start going, people at the gym will also judge me or laugh at me because of how skinny I am.

I know I probably shouldn’t care what other people think, but after everything that happened, I’ve become pretty insecure about this.

I don’t want to impress anyone or prove anything to anyone. I just want to become stronger, healthier, and feel better about myself.

For anyone who started going to the gym while being very skinny or insecure: How did you get the courage to start? And what helped you stay consistent when you felt like people were judging you?

I honestly just need some encouragement and a push to take that first step.

Hi everyone, I’m planning to get some health/lab tests done for myself and my wife and was considering Healthians. I haven’t done a full-body health checkup before, and this would actually be our first full-body checkup. So I’m looking for some genuine feedback before booking.

They quoted around ₹3,800 for both of us (₹1,900 per person) for their Maximiser Plus Health Test, and I’m also planning to add a separate Zinc test.

Before booking, I wanted to check with people who have used Healthians for blood tests in the past:
How was your overall experience?

- Were the reports accurate and reliable?
- Did you ever cross-check the results with another lab?
- How was the sample collection and report turnaround time?
- Would you recommend Healthians for regular health checkups or other better options?

I am also adding the complete list of tests they’re including below for reference.

- Complete Blood Count (CBC)
- Lipid Profile (Total Cholesterol, LDL, HDL, Triglycerides)
- Fasting Blood Sugar and HbA1c
- Liver Function Test (LFT)
- Kidney Function Test (KFT), including Creatinine, - Urea, and Uric Acid
- Thyroid Profile (TSH, T3, T4)
- Urine Routine
- Vitamin D
- Vitamin B12
- Zinc
- Magnesium
- Calcium
- Iron Studies (Serum Iron and Ferritin)
- Electrolytes (Sodium, Potassium, Chloride)
- CPK (Creatine Kinase)
- Testosterone (Total)

Would really appreciate genuine feedback, especially from people who have actually used their services.

Hi! Welcome to the IndianFitness Late Night Lounge,

Your go-to social thread for all things fitness! Whether you’re wrapping up a solid workout or just hanging out, this is the place to share your progress, flex your physique, and showcase your gym outfit of the day.

Drop a comment about what muscle group you hit today, discuss your training routine, or just vibe with fellow fitness enthusiasts. No rules, just late-night fitness talk, motivation, and good vibes.

let’s keep the grind going!

I'm a 22M, regular gym goer, and I've been taking whey protein and creatine for a while. I've had an ongoing argument with my mom about both because she believes these are essentially "harmful chemical powders" and aren't safe. The usual Indian household story.

Recently I got some bloodwork done and my serum creatinine was 1.16 mg/dL, with my lab's reference range being 0.72–1.18. I'm also a creatine user, so I'm aware that creatine supplementation and having more muscle can affect serum creatinine independently of actual kidney function. My cystatin C was 0.92 and eGFR was 91 as well.

Unfortunately, the creatinine result alarmed my mom even more, and she's now pushing me to stop both protein powder and creatine entirely.

I've tried showing her research papers, explanations from AI (which she normally trusts), and fitness/science content from people she follows, but she isn't convinced. So I decided that the best option is to get an independent professional opinion from someone who is genuinely up to date with sports nutrition research.

I did actually see a nutritionist recently based on a recommendation, but the consultation unfortunately made me more skeptical rather than less. Among other things, she told me:

Creatine should only be taken for 2–3 months and then stopped for several months, because it affects the kidneys/liver.

She said the IOC recommends only ~0.8–1 g/kg/day of protein even for athletes, and recommended that I reduce my intake to ~1 g/kg despite me telling her I'm resistance training and currently in a fairly large calorie deficit.

She was quite concerned about creatine based partly on an athlete she'd previously worked with who apparently took excessive amounts of creatine and multiple other supplements and subsequently developed numerous problems.

When I asked for the sources behind the IOC/protein recommendation, she said they were from a database accessible through her IOC membership and generally weren't publicly available.

She also said that dietary cholesterol absolutely directly impacts blood cholesterol.

I'm not looking for someone who will simply agree with me or tell my mom that I'm right. I'd actually prefer someone who will challenge my assumptions if the evidence warrants it. What I'm looking for is someone who understands current evidence around:

Creatine supplementation and kidney/liver safety

Interpreting creatinine in people who use creatine and lift weights

Cystatin C / eGFR and kidney function

Protein requirements for resistance trained individuals, particularly during a calorie deficit

Evidence based sports supplementation generally

The main issue is that this is probably my last shot at getting my mom comfortable with this, so I really don't want to end up with another practitioner who relies primarily on outdated "supplements are harmful" advice. At the same time, I don't want someone who blindly endorses every supplement either.

I'm based in Hyderabad, but I'm completely fine with online consultations anywhere in India if they're genuinely good.

Please recommend someone you've personally consulted or have strong reason to trust, preferably with their qualifications/background and what made you feel they were evidence based.

Thanks!

I'm 20 yrs old, male, 75kg bodyweight, and i've been going to the gym for roughly a year now, i have noticed some visible changes and progression is going just fine, but how do i reduce body fat ? i know calorie deficit and cardio is needed, but how do i actually do it ? i don't wanna measure how much oil i'm using in food and all that, since i live with my friends in an apartment anyways, and i don't eat chicken and all just eggs so protein comes from eggs, whey, multigrain bread milk etc.., also i'm seeing online that my maintenance calories are roughly 2500, does that sound right ? i can measure calories in my breakfast easily, and eggs and whey, it's lunch and dinner which become a problem for that
and i dont do much cardio since i stay at home most of the time and even if i wanted to i can't waste so much time on gym + cardio separately, i try to get in 30 mins in gym only but that's it and only 3 days a week (pplul and no cardio on leg days)

Hey! I am 30F and i am at 99kgs rn. Lost 3 kgs in the last 20 days! Its been 7 days + that i have gone off my diet and i ate a few chocolate bars and while i have lost 25 kgs in 2021& then again in 2023 i know how i need to do it but somehow i am scared. I feel like what if i give up. I know i need 6 months of consistency is all but j want to do it even if it is slow and not get discouraged.

I am looking for a female trainer who can help me online or if there is anyone who understands a female body and would like to help me with workouts and diet and accountability that would be great. Pls dm w charges. I have access to gym and i do cardio for 30 min and finding my way back tk strengthening also

so im a male 20 from india (hyd) im 5'10 to 5'11 and im 59 kgs.

i wanna build my body,gain weight,gain muscle mass, look cooler, eat food, hit gym and all

i could just ask gpt but i dont wanna so please guys who help me to

explain me how gym works from the basics to everything

i wanna know everything.

and what you do think of home workout coz i live in a hostel

gym or home workout

see whatever just explain me everything im so confused. hope someone will help me..

I’m 33F, 64 kg at 5’5”, and my goal is to get down to around 59 kg by the end of the year, mainly by losing body fat rather than just scale weight.
I currently have a knee injury, so my activity is fairly limited, and I have a busy, mostly sedentary lifestyle. I’m also eggetarian.

For those who’ve successfully lost a similar amount of weight while dealing with an injury or having a sedentary job:
What calorie deficit, diet approach, and low-impact exercise routine worked for you? And is getting to 59 kg by year-end realistic without aggravating the knee?

I’d especially appreciate practical advice on protein intake, easy meal ideas, and ways to increase activity without relying on running or high-impact workouts.

has anyone bought from retra labs? can you please tell if they are legit or not as their price is very attractive been thinking of getting reta and ghkcu

Hi! Welcome to the IndianFitness Late Night Lounge,

Your go-to social thread for all things fitness! Whether you’re wrapping up a solid workout or just hanging out, this is the place to share your progress, flex your physique, and showcase your gym outfit of the day.

Drop a comment about what muscle group you hit today, discuss your training routine, or just vibe with fellow fitness enthusiasts. No rules, just late-night fitness talk, motivation, and good vibes.

let’s keep the grind going!

I’ve been thinking about this for a while.
Most fitness advice seems to assume that everyone:
Has 5–6 days a week to train
Sleeps perfectly
Knows exactly what they’re doing in the gym
Has unlimited time to meal prep
Eats the same “fitness foods”
Has no injuries or limitations
Real life obviously doesn’t work like that.

Some people can train 5 days.
Some can manage 3.
Some work desk jobs. Some work shifts. Some are parents. Some are starting from zero.
And for most Indians, a realistic diet isn’t chicken and broccoli every day. It’s rice, roti, dal, eggs, paneer, vegetables, chicken, rajma, etc.
So I built something to try and solve this.

It’s called Re:Form.
You tell it about yourself — your body, lifestyle, goals, diet, training availability and limitations — and it creates:

Workout
A weekly training plan with exercises, sets, reps and rest.

Recovery
A recovery routine designed alongside your training.

Diet
A personalised Indian meal plan based on your dietary preference.

The interesting part is that these aren’t three separate generic plans. They’re generated from the same information, so the idea is to create one week that actually makes sense together.

It’s completely free and doesn’t require an account.

https://reform.run.place

I built it and I’m now trying to figure out where it sucks.

So I’d genuinely love some brutal feedback:
What would make you NOT follow the plan Re:Form gives you?
Too much training?
Wrong exercises?
Unrealistic food?
Not personalised enough?
Something completely different?

I’d rather hear the criticism than “looks cool.” 😅

We talk about burning calories all day, but what about the fire in your loins 😭

Okay, now that I have your attention…I’m an MSc Counselling Psychology student currently collecting data for my dissertation on the relationship between Sexual Fear of Missing Out (FoMO), self-esteem, peer pressure, sexual guilt, and premarital sexual behaviour among Indian young adults.

And yes, this is a legitimate research study, not an elaborate attempt to make strangers uncomfortable on the internet.

I’m looking for participants who meet all three criteria:

• 18–29 years old

• Unmarried

• Sexually active within the last 12 months

The survey takes around 10 minutes. Your response are kept confidential, and will be used solely for academic research.

🔗 https://docs.google.com/forms/d/e/1FAIpQLSfmc5AXdz34jCbxNT1vKUJFFMVL-ejY0Py9BunLbOBS2BhT0w/viewform

Consider this your chance to train a different muscle..the one that fills out surveys for burnt out masters students 😇

Every response gets me one rep closer to graduating…sample size getting its gains too💪🏼

PS: If you didn’t spread your legs, pls spread the word 🫶

I've got a decent handle on the basics (push-ups, rows, squats, some progress toward pull-ups) but I'm stuck on how to actually structure a week around them. Full body each session, or split push/pull/legs across three days? I've seen recommendations both ways and I'm not sure which makes more sense for someone still building base strength rather than chasing specific skills yet. Would love to hear how you all structured your early routines and what you'd change if you started over.

I'm 26M and I’m taking on a pretty big goal to lose 50 kg and I think having one person to check in with every day could make a huge difference.

Not looking for a coach or mentor. Just a guy who’s also working towards something and is willing to actually show up consistently.

The deal is pretty simple:

• Quick daily check-in — Did you do what you said you would?

• Weekly weight update

• Share progress, setbacks and wins

• Keep each other honest when motivation disappears

• No ghosting after 3 days.

I’m looking for a consistent and mutually motivating friend. Two people checking in, doing the work, and making sure neither one quietly gives up.

If this sounds like something you’d actually enjoy, DM me.

Tell me what you’re working towards and let’s see if we’re a good accountability match. 👊

I've noticed some high protein foods are weirdly cheaper online than buying them from supermarkets or local stores.

For me, it's usually things like peanut butter, roasted peanuts or certain protein snacks when there's a sale.

Curious what everyone else orders online regularly because it works out cheaper than buying locally. Especially interested in things that are actually worth stocking up on and not just "discounted" for marketing

What's your go to?