r/Fitness_India

After dedicating over a year and four months to my gym routine, I find myself questioning my progress. Despite my consistent effort, I don't feel as big or powerful as I expected to be given the time I've invested. It's frustrating to put in hard work and not see the results that align with my commitment. I often wonder if my approach to training and nutrition is adequate. Am I following the right workout regimen? Is my diet supporting my goals effectively? I believe it's crucial to evaluate both my exercise routine and nutritional intake to ensure they are aligned with my aspirations for strength and size. Perhaps seeking guidance from a fitness professional or a nutritionist could provide me with the insights I need to maximize my potential. Ultimately, I remain determined to achieve the results I desire and will continue to push forward in my fitness journey.

Age: 25 | Height: 5’3”
Weight: 85 kg → 78 kg (45 days)
I followed a 1300 kcal diet with ~90g protein, ~30g fibre, and ~130g carbs. I did strength training and cardio on alternate days. The biggest challenge was staying consistent and avoiding cheat meals, but sticking to the plan has been worth it. I’m happy with my progress so far and still have a long way to go toward my goal.

Started strength training and cardio 45 days ago with no prior gym experience.

Full-Body Workout (3 times/week)
Goblet Squat – 3 × 10–12
Romanian Deadlift – 3 × 10–12
One-Arm Dumbbell Row – 3 × 10 each side
Dumbbell Shoulder Press – 3 × 10
Glute Bridge – 3 × 12–15
Farmer’s Carry – 3 × 30–45 seconds

Meal plan
I follow 16:8 intermittent fasting (8 PM–1 PM). In the morning, I drink warm water (plain, lemon, or jeera water). If I get hungry before my eating window, I’ll have black iced coffee (just coffee and water, no sugar or milk), which keeps me full for a couple of hours.
Lunch: Salad, ~200 g cooked rice, 150 g chicken breast, a homemade curry, and 100 g curd.
Evening snack: ~150 g guava. Sometimes roasted chana, and if I’m craving something sweet, 1–2 dates. I also occasionally have Coke Zero/Diet Coke.
Dinner: Usually a high-protein roti or dosa with plenty of vegetables and enough protein to meet my daily target.
I track my calories, macros, and micronutrients. My intake is around 90–100 g protein, 130–150 g carbs, and ~30 g fiber, while staying in a calorie deficit. I also strength train regularly.
I have PCOS, so I planned this routine around what works for me. I had blood work done, which showed low vitamin D and B12, so I’m taking supplements for both. This approach has helped me lose 8kgs so far, I’m feeling much better, and my PCOD reversed . I know this may not work for everyone, but it’s been sustainable and effective for me.

I’ve been using chatgpt to track my calories and workout routines and stuff. I was stressing about calories today and it gave me this reply. Made me realise that sometimes its okay to relax a little and just be happy that you’ve made progress and been disciplined.

Like dude - ordered this off Blinkit after seeing the label. Especially Sodium - Blinkit AND Instamart both say 52.4 mg sodium (reasonable)

Actual packet says …. 372.4 mg (that’s a lot?!!!!) that’s literally a difference of 7 times‼️‼️

Protein toh let it be. Is this label just a joke or a suggestion? Should we set up labs at home to test this all out?

Checked the packed checked the order history everything.

Like chal kya raha hai.

Edit Update - Got a call from Blinkit Category some senior person. They said brand submitted it themselves and even Blinkit doesn’t know what label is the correct one. He was also surprised as the barcode is the same for what packet I got and even the barcode they have on the app versus what I got is same.

I told him I checked brand own website, Swiggy and Blinkit and everywhere the same label with lower numbers is printed despite the actual pack showing more. Also side note I ate it obviously so I know it was very salty. 🤷🤷‍♀️🤷‍♂️ basically they are also like we don’t know but “we will figure it out and check it with the brand”

I got this Nakpro impact shit for 1.8k on blinkit cause was showing 100 rs discount so I thought whey is whey kya hi hoga. But since the last 7-8 days my stomach is badly affected. Sitting in bathroom for hours...plus it tastes like chalk (yes I've tasted once in 5th-6th std so ik what I'm saying don't judge)

Reducing scoop qty, drinking empty stomach, adding more water etc sb try krliya. Nothing worked except drinking it spread within 40--50 mins....itna time kiske pass hai

Is my last experiment..never faced any of this with Muscleblaze performance whey.

Don't care what y'all say...not ever gonna brand experiment again. 🙏🏻

Guys this is pineapple ice tea nutrabay flavour

I have been noticing these blue substance in my creatine

These are not visible in the box
Only visible when i pour it into the water (before mixing)
It disappears completely when I start mixing

This blue thing is raising soo many questions in my mind

If anyone knows what is this, please lemme know 🙏🏻 :)

Any peanut butter recipes??

I recently tried this flavor of MyFitness peanut butter and it’s sooo good. I started eating whole wheat bread with this peanut butter and I love it. I also want to try some peanut butter breakfast ideas or snack ideas, Can you guys suggest me some peanut butter recipes?

Fyi Some thing quick and easy would be appreciated.

I started lifting about 9 months ago (October 2025) after realizing I had become fat. My goal is to build a lean, aesthetic physique, as it would look good on my height, as I'm short (5ft 6 inch).

Progressive overloading, training abs for 20 mins after each workout, being on a calorie deficit diet and bit of cardio has done wonders for me.

Diet

Been on a calorie deficit diet since november, eating clean and cutting down on sugar intake. I use healthify to track my calories daily. Trust me, it's really good to track your progress.

Calories: 1900-2000 kcal/day

Protein: I aim for 95g+ protein/day

Vegetarian (But I eat eggs, 4 whole eggs + 2-3 egg whites daily)

Typical meals:

Breakfast: Oats, peanut butter w. bread, Low fat milk, dry fruits

Lunch/Dinner: Roti, dal, vegetables, Salad, Chutney, paneer/soy chunks

Evening snack: Greek yogurt, fruits or protein bars

Dinner: Paneer, peas & onion dish, Dal, Roti, Drained rice, Low fat milk etc.

Supplements:

Took whey protein up until march 2026 (Have been on a natural diet since then), creatine (3-4g/day).

Workout (6 days/week) (Mostly 3 sets of 10-15 reps each)

Mon: Chest & Triceps - Dumbbell Bench Press, Cable Cross-Fly, Chest Fly, Rope Pushdown, Skullcrusher, Single Arm Tricep Extension

Tue: Back & Biceps - Lat Pulldown (2 sets wide & 2 sets close grip), Cable Rows, Rope Pull Down, Hyperextension, Rope Hammer Curl, Pinwheel Curl, Preacher Curl

Wed: Shoulders & Core - Front Raises, Shoulder Press, Reverse Fly, Half crunches, russian twists, leg raises, side planks, planks, hanging leg raises,

Thu: Arms - Skullcrusher, Triceps Dips, Tricep Extension, Bicep Curl, Hammer Curl, Concentration Curl

Fri: Chest & Shoulders - Incline Dumbbell press, Chest Press, Cable Cross-Fly, Lateral Raises, Arnold Press, Face Pull

Sat: Back & Legs - Lat Pulldown (2 sets wide & 2 sets close grip), T Bar Row, Hyperextension, Weighted Squats, Leg Press/Leg Extension, Lying Leg curl, Glute Bridges, Standing weighted calf raises

I also do 20–30 minutes of abs exercises (4-5 times a week), 20-30 minutes of cardio (2 or 3 times a week) and try to hit 8–10k steps daily.

Results

72 kg → 57 kg in 9 months, Increased muscle mass & 24% body fat → ~11 - 12% body fat

The biggest factor was simply staying consistent. I wasn't perfect with my diet or workouts, but I kept showing up. Progressive overload, enough protein, and good sleep made the biggest difference.

Still a long way to go, but I'm happy with the progress so far. Feedback is always welcome!

I bought this protein (Kesar Badam pista) during the sale months ago at 1499 , still regret why only buy once 🥲as now this is for around 3000-3500. I didn't use that time because of some reason and now I am using this .

Here are some initial reviews.

1. As I opened it I see some small black particles , firstly I was scared that is there a insect or something then i see it was fine small badam particles, i was surprised how seriously they take flavouring real 🙏🫨.

2. Then i mixed it with water in shaker mixed well no lumps .

3. It also tastes Good with those badam and other flavour feels like drinking kesar badam shake(just got a after taste which I think was because of using unflavoured creatine with it).

4. Overall good initial impressions feels like using a premium product (As it I never used this expensive product till now #garib🥲)

5.still regret why I stopped 🛑 at once.

Thanks 🙏 (not a experienced reddit poster so ignore mistakes)

Height: 5’8
Weight: 74 kg

I do leg day 2 times a week. Back day 1 time a week. Shoulder/chest day 1 time a week. I also run for 10 minutes before my workouts. If I’m not in the mood for running, I walk on incline level 10-12 for 10 minutes on 4-5 speed. I try walking a lot throughout the day. My average steps are 7K. I’m trying to eat not more than 1500 calories per day. My protein intake varies a little, but the average is 55g per day. I try to eat 70g but due to some circumstances I’m not able to do that everyday.

I want to slim down my upper body fat because of my broad shoulders, and increase the appearance of my lower body to create some sort of balance in my proportions. What is the best way to do this? I am perfectly aware that I can’t change my body type or spot reduce fat.

Hi everyone,

One of the main reasons I love Yu Ramen is because it tastes great, and the brand also claims to contain little to no preservatives.

For those of you who eat it regularly, how legitimate are these claims? Is it genuinely safe to consume thrice a week, or are there any ingredients I should be cautious about?

I workout 5 days a week and so far this beautiful dish hasn't really affected my gains, as I'm predominantly eating healthy.

I absolutely love this ramen brand, so I'd really appreciate hearing your thoughts, especially if you have any knowledge of nutrition or have looked into the ingredients yourself. T

Thanks!