Won silver at under 76 kgs category.

Place of event : ipu annual sport meet

Diffrence between gold and silver was 7.5 kgs .

Stats :

Squats -100 kgs

Bench -45 kgs

Deadlift -100 kgs

My shift is supposed to end at 6 PM, but everyday she calls at 6 PM exactly to assign me more work and as I have to travel a lot my gym gets missed ( in this city gyms close at 10 max)

So I leave work at 6:30 sometimes and am not available to take her bs .

During every casual discussion she mentions that I am too fit and need to quit the gym .

She fuckin told the director that even she can be selfish and join the gym but she prioritise the firm ( by coming to work at 4 PM and leaving at 8 PM and telling the management she worked from morning to 8 PM).

I doubt even if she would have joined the gym even if she had time, she takes a cab reimbursed by company for 200 m. But wtf is the audacity in dictating my lifestyle ?

I do have a good intermediate physique but I only come to work so that I can afford protein. She is prolly a boomer who is not aware of hypergamy as well, even girls with the same build as her want guys with 5 years lifting experience and well built physiques 😂

Have you guys faced such boomers at workplace as well?

Order placed on Amazon on 14 Oct 26 for MuscleBlaze Biozyme Whey Protein (4 KG). It was sealed packed, with no sign of adulteration on the box itself. But when my wife opened it, she saw some insects crawling inside (Video attached).

Amazon was as always way too good to refund me with 1 call. Though I never expected such quality control issue from MuscleBlaze who comes in top tier brand in India. Box expiry date was 2028.

FSSAI Initiates Prosecution Against Priyagold

-FSSAI finds cattle feed bran used in biscuits

-Bran meant for cattle feed used as a fibre source

-FSSAI: Gunny bags labelled for cattle feed

-FSSAI flags hygiene and pest control lapses

-FSSAI suspends the licence of Priyagold's manufacturer

17M btw
So 6 months back my dad wanted to go to the gym and asked me to come with him to anytime fitness to help decide a trainer

I myself have never done gym to look good i have tho done good amount of powerlifting

So I talked to like 5 trainers got their certification checked and all and personally had a gym session with them , my dad is 50 smth and this is his first time in the gym i got him the best trainer I could find

He is on a custum diet i designed with 150 gm of protein and balanced fat and carbs shi and i have him on optimum Nutrition gold standard why and creatine and his diet includes chicken breast and veggies and I track the macos

I first put him on whey then as his lifts got heavier i thought creatine would help stabilise his lifts and avoid injury
He recently wanted to get on shilajit or smth which I have no knowledge in i would like yalls opinion on this if sm1 has tried , he says he has low energy during office hours and sm1 told him shilajit helps with energy

He has put under push pull legs by his trainer i have added flexibility and balance day considering old age me help hoga and all

Should i get him shilajit ? Slso should i put him on anything else like supplements like multivitamins or smth ?

So this is a very simple recipe. You need rusk, low fat panner, honey, milk and coco powder or protein powder. Blend paneer and honey into a creamy nice texture. Layer rusk dipped in milk and the panner layer then rusk and panner layer. Top up with protein powder or coco powder. You can store this in the fridge for a week

Nutrition value

Calories - 1000

Carbs - 110g

Protein - 100g

Fat - 29g

needs:

1. reliable gps tracking
2. HR and Vo2 max
3. Battery life
4. Should last 5 years or more.

fellow FR 55 owners please share your experiences....
(not considering active 3 from amazfit because i'd prefer buttons over touchscreen)

Same as title. I bought a kg of besan after watching all those youtube videos only to realize later that besan causes gas. Pyaaz pokada se gas ho jata hai, now think about eating 100gms of chilla. How are you eating this without belching all day long?

I want to run a half marathon on 7th February 2027. I'm regular dude, who hits the gym 5x a week, walks a lot as a college student, and can run 5k with a bit of effort.

I've not been running seriously, for the past 1.5 years, (hit 5k in <25 minutes back then).

I'm 5'11, 84 kgs, probably sub20% fat.

Are there any running regimes i can follow like bodybuilding routines? to ramp up my running abilities slowly?

HI guys I'm M32, 105kgs, 5ft 11inch tall, I'm hitting the gym 5- 6 days a week and I plan to reach 80kgs by the end of next year. Also I have 5km in 30 mins as my goal. I clock roughly 40kms-45kms weekly but most of it is brisk walking and very slight jogging, although I plan to increase jogging as I keep shedding weight.

Kindly suggest good shoes for me, also I have wide feet. My budget is 5-7k.

Thanks in advance

First time trying a body comp scan, don't really know what all of this neans would appreciate some help for reference im 6'2 and been working out twice a week for 6 months.Dont really have a diet but make sure to get enough protien in every day.

I'm 22 6'2ft 69 kg . Been working out for 3 months currently doing bro split and figuring out all the movements and perfecting the form of each exercise (planning to switch to ppl later on ). I need tips on my diet for bulking . This is my current diet 👇

Meal 1 - traditional south indian break fast like dosa , chappati , idli ,etc with 3 boiled eggs. I make sure to eat atleast 500g of it whichever the food is.

Meal 2 - whatevers leftover after meal 1 I eat as meal 2. Same foods as meal 1 but 200 to 300g without the eggs.

Meal 3 - 600 - 700g rice and curry with 3 boiled eggs. Occasionally some curd , sometimes fish.

Meal 4 - post workout shake : 40g peanut butter , 50g oats , 4 dates , 20g cashew , 1 scoop whey protein (~ 25g protien) , 3 small bananas , 250-300ml milk.

Meal 5- same as meal 3.

I gained 6kg went from 63kg to 69kg in 3 months with this diet. I don't see any difference in my physique normally. But after working out and getting a pump , it feels slightly bigger than before but still not noticeable in photo.

1. Is there anything to substitute the rice with? Something more calorie dense and less volume?

2. I feel very sleepy after breakfast and meal 3. So sleepy I can't even walk for 15 mins after eating. Why does this happen ? I've even considered taking preworkout just to get rid of the sleepy feeling. Should I?

3. I was going to change meal 2 with the same post workout shake in meal 4 but I heard people say we should eat whole foods and avoid shakes as we can is it true or should I change ?

4. Is there anything else I need to add in my diet ?

details: 28 M weight: 68 kg height: 167 cm (5'6) goal: lose up to 3 kg and rebuild stamina for a 10k at bajaj pune marathon on 13 dec

my situation: i had a laparoscopic incisional hernia repair with mesh in august. off all medicines now. surgeon has me on walking only, no lifting, no straining. jogging or running is not cleared yet, follow up is mid nov and i will ask him about run walk then.

my schedule is packed. i work 1:30pm to 10:30pm with 40 min travel each side. the one thing helping is the gym inside my office, so i can reach early, walk there before my shift and shower after. even then, food has to do most of the work.

what i want to ask: what should a normal day of eating look like if i want my energy back and that 3 kg gone. if you have come back from a surgery or a long break, what did you eat that genuinely helped. and what is just marketing so i can skip buying it.

regular local food please, the kind i can get at a kirana shop, nothing fancy or imported.

skipping the race is not an option, i have brand commitments on it and i have lost enough time already.

thanks

Recently started gymming and did my BCA. Yea 50% fat. Not good at all, I’m aware.

Can someone please check my split and correct me if I’m wrong? Is fat loss with muscle retention possible?

so i am trying to follow a clean diet nothing much fancy just simple home cooked vegetarian food added protein , to my diet avoiding junk food and oily food for months now and tried cutting down sugar too . but as soon as i get my periods its irresistible i eat a lot of chocolates and sweets , i tried to avoid normal chocolates with dark chocolate but i dont like its taste . what can i do ?

(18f trying to lose facial fat and fat around belly from clean diet and home exercise )

I had a heavy leg day in the morning today including heavy squats and leg press.

Can this pain be due to corr tightening during heavy lifts ? Especially the leg press ! ??

Have anyone else experienced this?

Hey everyone,

I'm a 24-year-old male trying to get back into fitness seriously, and I need some advice on whey protein and nutrition.

I used to go to the gym consistently for over a year, around two years ago. After that, I became inconsistent and started going only occasionally. My last proper gym session was around six months ago.

I've recently hired a personal trainer because I want to get my form right, follow a proper routine, and take my nutrition seriously this time instead of just showing up at the gym and hoping for results.

My situation

I work night shifts, so my eating schedule is pretty hectic. I'm realistically able to manage only two proper meals most days: breakfast after my workout and dinner at work around 10:45 PM. My office provides only vegetarian food for dinner, and after waking up around 5–6 PM, I barely have time to eat before leaving for work.

Because of this, I'm finding it difficult to get enough protein through food alone.

I did some research, including posts on Reddit, and came across several recommendations for whey concentrate as a convenient option, especially for beginners.

I ended up buying NAKPRO Perform Whey Protein Concentrate, 1 kg. I've tried it, and honestly, the taste is amazing. I have no complaints about that so far.

Here's where I'm confused

I got a second opinion from a colleague who has been lifting for over a decade. He advised me not to take whey protein for the next six months. According to him, beginners should focus on eating more regular food first and only consider supplements once they've been training seriously for a while.

He also mentioned that starting supplements now could make my body dependent on them, and that stopping later could negatively affect me.

My personal trainer has given me a different recommendation. He suggested taking whey twice daily with whole milk for the first month, then reducing it to once daily with cold water.

Now I'm getting conflicting advice from two people who both have experience in fitness, and I'm unsure what makes the most sense.

My questions

1. Is there any reason a beginner returning to the gym should wait six months before taking whey protein? Does training experience matter, or is it simply about meeting daily protein requirements?

2. Is whey concentrate safe for someone just starting again? I've read that concentrate is perfectly fine for most people, while others insist that isolate is better. Is there any meaningful difference in muscle growth if the total protein intake is the same?

3. Can your body become dependent on whey protein? If I take it regularly for a few months and then stop, will anything negative happen, assuming I replace that protein through food?

4. Is taking whey twice daily actually necessary? My trainer suggested two servings with whole milk for the first month, followed by one serving with water. Is there any scientific reason for this approach, or should the number of servings depend entirely on my diet?

5. Is whole milk better than water for mixing whey when trying to gain muscle? Does it provide a meaningful advantage, or does it simply add calories and some extra protein?

6. How should I approach protein intake with my night-shift schedule? Since I can manage only two proper meals most days, would one or two whey shakes be reasonable, with the remaining protein coming from food?

I'm not looking for a shortcut or expecting whey to build muscle by itself. I just want to get the basics right this time, especially nutrition, without wasting money or following unnecessary advice.

I'd appreciate input from people who have experience with lifting and nutrition, particularly those who work night shifts or have similarly inconvenient meal schedules.

TL;DR: I'm a 24M returning to the gym after around six months off and have hired a personal trainer to improve my form and nutrition. I work night shifts and struggle to eat enough protein because I can manage only two proper meals most days. I bought 1 kg of NAKPRO Perform whey concentrate after researching recommendations on Reddit, and I like the taste. My trainer recommends two scoops daily with whole milk for a month, then one scoop with water. A colleague who has lifted for over a decade says beginners should avoid whey for six months, eat more regular food, and that stopping supplements could negatively affect the body. Should I use whey now, how much should I take, and is concentrate a sensible choice for a beginner?

Hi everyone! I'm planning to buy a treadmill for myself and my parents, with a budget of ₹20,000 or less. I'm looking for something reliable, durable, and suitable for daily walking at home, especially for my parents. I’ve noticed some good deals on Amazon and Flipkart, but I’m unsure which brands and models are worth buying since I don't have any personal experience with treadmills.

Could you please suggest the best models in this budget based on build quality, motor performance, warranty, after-sales service, and long-term reliability? If you've purchased one recently, I'd really appreciate your honest feedback and recommendations. Thanks!

Hi guys im 22 f height 5'4, i have lost almost 15-16kgs. earlier I was 80 now I'm 64, in past 9-10 months with pcod evsn my periods got regular. now the last 10kgs are left only I have been doing 4-5 days strength training every week with diet having 70-80gm protein and losing weight too like very slowly 1-1.5 kgs every month but its alright even at this pace what I feel is my belly area is looking even more bulky now because I have majorly lost fat from lower body upper too the middle part looks bulky. In terms of sizes I went from 38 waist to 33-34 so I just want suggestions on ki if I should start core excercises does they actually help I only rely on strength training plus 10-12k steps daily but my belly is not going according to the whole day in its visceral fat it will go in the end but is there anyone to whom core excercises helped? Should I reduce strength training to 2-3 days n add core days? Or should I add running or something? Spot reduction works?

While I am doing overhead cable tricep extension and setting the pulley at hip length and performing it using a flat bar.

Whenever I push it it feels perfectly fine . But as soon i do the eccentric part of it I feel disbalenced and the bar starts shaking

Like a cycle getting disbalenced left and right. Or someone trying to balance themselves into a thin rope in the air. Something like that

I know it's not a strength issue as the harder I try to control it the worse it get

And also I used to do the same exercise doing dumbbell and could have done 12-14 reps using 20kg dumbbell using both hand

And on the cable I use 20 kg( 2 pulley system so it's basically 10kg)

And still it's getting disbalenced. I don't even feel fatigue or feel like my tricep is even working but the disbalenced thin5 feel so out of control that I can't focus

What's exactly wrong and how can I improve it??

Age-19, diet- unfortunately full of crabs, trying to workout, thats why beginner, weight- last checked it was 65kg, height was 175 last check

Ok, context apart, is this a good stat for a beginner runner?

If not tell me what I can do to improve

So currently my weight is 95kgs
6months ago it was 108 kgs and somehow i lost 16kgs even after eating junk daily(daily had 10k ) so now my goal is to be 85kgs by 28Dec (birthday) for that i joined gym and since Pt was costly and i being beginner Asked Ai for Easy gym exercise i shall do and it suggested me
Dumbbell overhead press
Incline Dumbbell press
Pecfly
Lats pull down
Triceps extension (my choice)
Bicep curls(my choice)
RDL
Goblet Squats
So should i do this 4x a well With calories deficit diet and 10k steps daily
Ps-My goal is to look fit and not to develop abs or look muscular i just wann thoda lean body

Hey everyone,

Wanted to share my progress after ~15 months of staying consistent.

Stats:

• Height: 5’5”
• Starting weight: 90 kg
• Current weight: 72 Age:33

Diet:

Breakfast : None :)

Lunch :

-If in office : Quinoa Salad bowl with chicken egg (Nourishing farms vendor)

- WFH : 3 egg Omelette with chapati

Pre workout : Banana + 80-100 grams of high protein Oats with skimmed milk and scoop of whey

Post Workout : 1 scoop of Protein

Dinner : 225 gms of chicken breast with 1 chapati + curd + occasional egg

The biggest game changer for me was switching to zero-calorie drinks—it helped me control cravings without feeling restricted.

Training:

• Gym: 4-5 times/week
• Split: Back/Biceps, Chest/Triceps, Shoulders + Abs
• Light cardio (~15 mins incline walking) or walking 8k to 10k steps

Currently focusing on staying consistent and reducing that body fat percentage further.

I weight 71 kgs with 5.10ft and started working from April started with 66kgs I am on lean bulk.

I used to consume 2200kcal now I am going to do 3000. Need some guide. Should I add pasta on my bulk? This was my today meal it was around 2900 kcal

Hi guys!

I'm 23F, weigh 60 kg, and have been working out consistently for 3 months. My goal is to lose fat while gaining muscle, aiming for 55 kg over the next 6 months. I've already lost around 3 kg in 1.5 months.

My coach suggested combining cardio with strength training. Apart from the treadmill and cycling, this includes high-intensity exercises like skipping rope, tyre flips and hammer slams, battle ropes, and other functional cardio exercises involving sticks and equipment.

The problem is that when I do these high-intensity cardio exercises before strength training, I struggle to lift weights and get stuck at 2.5 kg. I also feel extremely hungry throughout the day. Even when I combine cardio and strength training, I feel exhausted for the rest of the day.

However, when I do strength training first and finish with the treadmill or cycling, I can lift 5 kg comfortably and even manage 7.5 kg for around 4–10 reps, depending on the exercise. I also feel less hungry and find it easier to maintain a calorie deficit.

But there's a catch: since switching to this second approach, my weight loss has become much slower. I'm wondering whether I'm doing enough cardio or if I'm missing something.

I have a few questions:

1. Is strength training combined with treadmill and cycling enough for fat loss and muscle gain, or do I need high-intensity cardio exercises like battle ropes, tyre workouts, and skipping rope?

2. Is it normal to feel exhausted throughout the day after combining cardio and strength training? Could I be overdoing it?

3. Since I've only been working out for 3 months, is lifting 5–7.5 kg already a good thing, provided I maintain proper form, or should I take more time before increasing weights?

4. Could the slower weight loss be because I'm doing less intense cardio, or should I focus less on the scale and more on body composition?

I'd appreciate advice, especially from people who've successfully lost fat while building muscle. Thanks!

TL;DR: I'm 23F, 60 kg, and have been working out for 3 months. My goal is to lose fat and gain muscle, reaching 55 kg in 6 months.

High-intensity cardio (battle ropes, tyre exercises, skipping, etc.) before lifting leaves me exhausted, limits my weights to 2.5 kg, and increases my hunger. Strength training followed by treadmill/cycling lets me lift 5–7.5 kg and manage hunger better, but my weight loss has slowed down.

Is treadmill/cycling with strength training enough for fat loss and muscle gain? Am I overdoing cardio, and is lifting 5–7.5 kg after 3 months okay?