Hi guys
Currently I am going to the gym 4 days a week
Two days upper and two days lower(same excercises every time)
Please review and tell me if I need to change anything
Upper
Chest
Inclined chest press - machine
Bench press
Back
Lat pull down
Seated row
Shoulders
Shoulder press
Lateral raises
Biceps
Biceps curl machine
Triceps
Rope cable overhead
Legs
Legcurl
Leg press
Leg extension
Squats
Calf raises
As heading said - My height is 172cm , weight is 82kg, age 16, male , i have been weight training for the past 3 months inconsistently but still have a good fitness level. I get 8 hours of sleep regularly. I want to build muscle, lose fat, and increase my stamina.
The sessions are maximum 30 minutes cause they are in the morning before school.
The diet is below the workout + weekly breakdown
Mobility and flexibility (15 minutes before sleeping, everyday )
Workouts
A
• Bench Press
• Romanian Deadlift (RDL)
• Lat Pulldown
• Lunges
• Lateral Raises
• Reverse Crunches
B
• Shoulder Press
• Dumbbell Row
• Hip Thrust
• Leg Extension
• Chest Fly
• Calf Raises
• Rear Delt Reverse Fly
C
• Incline Bench Press
• Squats
• Chest-Supported Incline Row
• Lying Leg Curl
• Incline Bicep Curl
• Tricep Extension
Swimming :
Freestyle , 30 minutes , 1km
Running :
Time : 30 minutes
Distance : 5 km
Not much elevations, maximum 40 meters through entire run
Here is the day breakdown :
Monday : Workout A
Tuesday : Workout B
Wednesday : Swim
Thursay : Workout C
Friday : Run
Saturday : rest
Sunday : Swim
| Meal | Food |
|---|---|
| Meal 1 | 100 g roasted chana powder + 250 ml milk + 100 ml water |
| Meal 2 | 4 scrambled eggs |
| Meal 3 | 50 g soya chunks kebab |
| Meal 4 | 200 g chicken gizzard or liver + 200 g rice |
| Meal 5 | 50 g soya chunks kebab |
So I went to the AIIMS yesterday for dietician consultation. And apparently when I asked her about protein intake she gave me multiple food options. So I asked her what about protein powder so she said horlicks diabetes plus( zero sugar) which gives 30gm protein in 100gm of powder. So I genuinely asked her what about whey protein and isolate protein.
She straightforwardly said that no clinical dietitian will tell you to take the whey protein which are very famous in gym market and she also said biggest name of brands which make them. She said that their labelling is not correct they often misled you and also it causes liver and kidneys issues afterwards.
So I'm really confused how all the influencer and all everyone is taking it but the clinical dietitians that too from AIIMS won't recommend it to the patients.
What's your take on this?
Hi fam,
Indian uncles and aunties are busy claiming maida sticks to your stomach, and that is the reason it's unhealthy.
Maida has been used in the past and is also currently used for notebook binding and wall glues. This analogy is often used to claim maida sticks to your stomach.
I'm not saying maida is healthy or unhealthy, but just spitting facts.
Regulating your food choices is the best hack to lead a sustainable diet and a happy life.
Neureos Knows :)
Hyderabad Police and food safety officials have seized around 825 kg of fake (analogue) paneer during raids across the city. According to reports, some sellers were passing off products made using synthetic milk, vegetable fat, starch, and other non-milk ingredients as regular paneer. Officials also found products without proper labels, expiry dates, and FSSAI compliance.
If paneer is a regular part of your protein intake:
Food adulteration isn't new but cases like this are a reminder to be a little more careful about where we get our protein from.
I usually get MuscleBlaze's protein from their official website, but since I have ~4k coupon of Flipkart, I was thinking to get it from there instead of MB's website... but since it is Flipkart, I am a bit skeptical.
So yeah I just wanted to ask whether it would be safe to buy it from Flipkart rather than MB's official website?
The name of the seller is BrightLifeCare (this one)
