r/Fitness_India
▲ 4 r/Fitness_India
Two cents on my body scan report pls.
Height: 181cm
Weight: 80.6 kg
Been strength training for a year now, used to be an absurdly shaped guy but did my fat loss, dropped my weight from 105kg to about 85kg with a 6 month deficit. This was all last year but now for the past 6-7 months been maintaining 79-80kg body weight, my maintenance calories have gone up considerably. From keeping it at 1600-1700 cals, to now about 2600 cals.
The only visible fat pile is around my belly, in no mood to go on a cut any time soon, but definitely need to start doing abs exercises to at least tighten the belly up.
This was the second body scan in about 2 months time, and without actual cutting or doing a deficit I managed to further cut down a bit more fat, probably unintentionally I might have had days when I ate less cals but yeah its just the results of trying to progressive overload and train till failure.
u/RaRaspootin — 10 hours ago
▲ 28 r/Fitness_India
Rate my diet, and suggest some changes pls
18m, 110 kg , 5 feet 8 inches , I don't eat anything till afternoon, in the afternoon I have 2 rotis, 100 g of tofu sabzi, 1 scoop alpino protein with about 250-300 ml milk, and i repeat the same for dinner , trying to loose fat, roti are from millid high protein aata
u/Vicodih — 15 hours ago
▲ 7 r/Fitness_India
The scale is not going down anymore...
I am:
16
male
5 feet 8
i started my weight loss around this May, and I have gone from 92 kgs to 82 kgs. i walk 8k steps every day, go to the gym 3 days/week, and get 8 hrs of sleep. I don't count calories but do 120 grams of protein, with supplements and no fried/oily/street food
from the last 2 weeks, the fcking scale is stuck on 82 kgs and is not going down, has anyone faced a similar issue like me...?
Also, I think my height is also just stuck on 5 feet 8 inches; I want to become AT LEAST 5 feet 10. looking for suggestions
u/Real-Actuator1701 — 12 hours ago
▲ 40 r/Fitness_India
paneer rajma burrito bowl | ~400 kcal | ~35g protein
made this when i wanted a big, filling burrito bowl without making the calories too high. kept the paneer for flavour, but used curd and rajma to bulk up the protein and volume.
ingredients:
60g paneer
80g cooked rajma
100g cooked rice
50g sweet corn
150g cucumber, tomato, onion and coriander
150g thick curd
1 tsp chilli oil
green chilli sauce
lime juice
cumin powder
chilli powder
black pepper
salt
paneer:
cut the paneer into small cubes. season with chilli powder, cumin, black pepper and salt. pan fry in a non-stick pan with minimal oil until lightly golden.
rajma:
heat the cooked rajma with chilli powder, cumin, black pepper and salt. add a squeeze of lime at the end.
rice:
mix the cooked rice with sweet corn, green chilli sauce, chilli powder and 1 tsp chilli oil. heat everything together for a few minutes.
kachumber:
finely chop cucumber, tomato, onion and coriander. season with salt, chilli powder, cumin and lime juice.
curd sauce:
mix the curd with cumin, chilli powder, salt, lime juice and chopped green chilli. i like making this pretty thick so it coats everything instead of making the bowl watery.
assembly:
add the rice and corn to a bowl, then the rajma, paneer and a generous amount of kachumber. add the curd sauce on top and finish with extra green chilli sauce and lime.
approx macros:
~400 kcal
~35g protein
~50g carbs
~12g fat
macros will vary depending on the paneer and curd brand, especially the protein and fat. using low-fat/high-protein curd makes it much easier to keep the protein high without adding many calories.
u/meethapikachu — 13 hours ago
▲ 41 r/Fitness_India
Finally got both my parents onto the protein bandwagon!
For context:
They are in their 70s.
They are on the diabetic spectrum.
They take medications for it.
Start their day with a carb rich breakfast.
Walking was the only form of physical activity.
Fasting blood glucose--through the roof.
The tipping point came after an endoscopy revealed a not so healthy liver.
After years of coaxing, dad finally gave up his 2 drinks a night habit.
During this time we worked on building a strength routine as well. Simple body weight exercises over and above his daily walks.
One month of this and fasting blood glucose had dropped several points.
His text the next day read something like this: I'm ready to do whatever you want. Give me all the protein in the world.”
My mom’s been tracking her fbg herself. And the day after his message on the family WhatsApp group she did her routine monthly test. As usual the numbers were not great. In the past she would have made a note in her diary and shown it to her doc on her 6 month visit.
This time after i gave her my usual your numbers are too high speech, she sheepishly said to me: “tell me what to do and I'll do it.”
I may or may not have shed a few tears.
We added a simple at home strength routine for her as well. She's also added stair climbing to improve her leg strength.
Both of them have also added 10 min walks post meals.
Now the hardest part: How to get them to break the carb rich breakfast habit ?
Lots of trial and errors later, we have established the whey is the easiest, most convenient option.
Dad likes it as a hot drink, because it reminds him of the horlicks he drank as a kid.( Before you come at me, I've tried it myself and it really does feel like hot chocolate) Mom likes it as a cold drink with nuts and seeds as it breaks up the chalky sweet taste of the whey. They've also been adding an egg or 2 before their dosas, idlis, parathas.
Context is everything and to make a change you need to meet people where they are. The catalyst though was seeing those numbers change. This is the million dollar idea--good metabolic health is a function of a few lifestyle changes done consistently.
It took us a while to get here. But we did it fam--The start of a new era!
u/psibeen2 — 15 hours ago
▲ 126 r/Fitness_India
How to deal with a bully in gym?
I don't know if it is a proper sub to ask this question. I've this guy who keeps targeting me (23M) during my workout. He is a regular at gym and his timing coincides with mine. He is well built. I'm not even sure if he's a trainer or a resident (I goto to my society gym), although I think he is a trainer.
I goto gym with my parents. But we have different rooms for cardio and weight training.
So, I'll just walk you through series of incidences.
- About 2 weeks ago, he came to me and asked me to come earlier to the Gym, said he's saying this because of my parents. (Now, I think he said that because he comes to the Gym late and he maybe wants less crowd when he is there) I just replied, I'll try. But I'm coming on my usual time only with my parents.
- The next day, I was doing inclined leg press, and he came to me and said that "if I'm using so much less weigh, I should just do a normal leg press machine", I told him that my trainer suggested both the machines separately in my workout. He asked me where did I meet him, and I replied online. (Actually it's a ChatGPT schedule, I gave it pictures of all my machines in gym and told it my goal to prepare a workout routine) He seemed pissed but didn't said anything yet.
- 1 or 2 days later, I was using weights for dumbell curl, and said in a really harsh voice in front of everyone- "ye aapne uthaya hai to wapis rack pe rakh dena, ye jo bhi dumbell uthata hai ye wapis rack pe rakh diya karo" It was unnecessary to point at me that too in a rude tone in front of everyone. I always stack back the dumbells. He had no evidence or knowledge against me to shout at me.
- This happened today, I was doing cable external rotation as per my workout chart. He came to me and said "Ye aap kya kar rhe ho?" I took out my phone to show him the exercise, but he interrupted. "Ye konsi exercise hai" I replied "mujhe nh pata, aap isme dekh lo" He started laughing and said "Ye to usme bhi kar sakte ho... and some gibberish after that" and than he moved away, still laughing at me and saying to others something about me and still laughing.
Normally, I try not to give a fuck about bullies, but this is somehow not going away from my mind since. I'm certain I'll not change my schedule, just because of him, I plan on ignoring him harder and maybe even calling him out if needed, but I'm originally a very introverted guy. I just started workout so i look very skinny. Maybe that is the reason why he is picking on me, but it is somehow troubling me. I don't want it to bother me and as a result affect my workout.
u/swiftiehorizon — 23 hours ago
▲ 4 r/Fitness_India
Have you heard of lentil tofu?
I came across this youtube short where the person claims to be making lentil tofu which has 13g protein per serving(serving size not disclosed)
Do you think this is a good source of protein?
Link to the video - https://youtube.com/shorts/D_q2M1fgnXQ?si=-mbjpWt48ve_Ae8f
u/Tasty-Yak-1794 — 11 hours ago
▲ 431 r/Fitness_India
Foodpharmer's “Only What's Needed Plant” Protein powder price has been increased from ₹1,399 to ₹1,799
Whey prices have already been increasing for months, but what about plant protein? What could be the reason for an increase of ₹400? No announcement was made, either. What do you all think?
u/Imaginary-Guide-6199 — 1 day ago
▲ 95 r/Fitness_India
Have I been Taking Creatine Wrong?
23M, 5'8'', 75Kgs
For the Past week i have been Taking Creatine by Muscle Blaze..
I've been going to the gym for nearly three weeks now. Before that, the last time I went was about two years ago.
At that time, I was working out at the gym for nearly a year and a half. I took whey protein for about the first two months when I started. After that I was over with suppliments.
For the First time i wanted to try Creatine. So I have been taking 4gm of this with 600 ml of cold Water Daily after workout along with my dinner.
I Have noticed some changes in my body...
My Frequency of Excreting has increased. It Almost feels like my body is rejecting the food, Like After eating i visit my washroom nearly in 1.5-2 Hours (it isnt Loose Motions).
My hair has become stiffer. It used to be curly—I mean, it couldn't hold itself up and would just sit flat on my head. But that's not the case anymore.
I feel like i have reduced some fat within a few Days (like Somewhat Noticeable), I dont know if thats a good sign.
So what am i Doing Wrong? Also, is muscle Blaze a good company for this Suppliment what could be the alternatives?
And Should i Be Taking any suppliments at all ?
u/Apprehensive_Low2596 — 1 day ago
▲ 3 r/Fitness_India
What do you do when you hit plateau?
Its my first plateau and I am getting so demotivated. I am doing everything but still no scale budge. I don't know what i should so need suggestion please.
u/Inevitable-Ad5374 — 17 hours ago
Don’t be fooled. MB is mixing Yeast Protein in their products.
After my last post, I decided to go back to ordering either Fuel One of MB.
Both Fuel One Whey Iso-Max and MuscleBlaze Biozyme Whey PR list Yeast Protein (extracted from Saccharomyces cerevisiae) as the second ingredient, right after whey. On the MB Biozyme tub, it’s actually sold under a “Protein Blend (80.8%)” label that includes both.
None of this shows up on the front of the pack. Both products are marketed and priced purely as “Whey Protein” / “Whey Isolate” / “Whey PR”, no mention of a blend, no “whey + yeast protein” claim anywhere visible unless you flip the tub and read the ingredients + amino acid panel in fine print.
To be clear on what this isn’t: it’s not illegal. FSSAI requires ingredients listed by descending weight on pack, and they’ve done that - yeast protein is disclosed, just not prominently.
The issue is the gap between what’s marketed (100% whey) and what’s actually in the tub (a whey + yeast protein blend). If you’re paying for whey, you’d probably want to know a chunk of your protein blend is coming from a cheaper source - the info exists, it’s just buried where almost no regular buyer will read.
I think this information should be displayed upfront transparently.
*I have used Claude to help me write & format this
u/theyvesharma — 1 day ago
▲ 277 r/Fitness_India
Bulgarian Split Squat form check please 🙏🏽 Who hurt the Bulgarians? Why is this so tough?
I have been doing it for 3 days and I have slowly gotten to 10 squats. My legs were trembling.
Here I did a Total of 20 squats in intervals to check my form, which I think sucks 😭😭😭😭😭😭😭
Please help.
u/No-Active3086 — 1 day ago
High-Protein Schezwan Soya Fried Rice (~57g Protein, <600 kcal) | High-Volume Vegetarian Meal
I decided to switch things up and try a high-protein vegetarian meal today instead of my usual chicken meal, and there it goes.
Quick Review: Honestly, it was not too bad! Soya chunks absorb the Schezwan sauce and aromatics really well, giving it great flavor. The volume-to-calorie ratio is insane for the amount of protein you get, and it leaves you completely stuffed without feeling heavy. Definitely a solid alternative to keep in the rotation.
Nutrient
Calories~575 kcal
Protein~57 g
Carbohydrates~72 g
Fat~6.1 g
Dietary Fiber~15 g
Ingredients
100 g Cooked Basmati Rice
100 g Soya Chunks (small variety, weighed dry)
40 g Capsicum (finely diced)
10 g Carrot (finely diced)
1 small Onion (chopped)
1 small Tomato (chopped)
3–4 cloves Garlic (minced)
1 inch Ginger (minced/grated)
1–2 Green chilies (slit/chopped)
1 tsp (5 ml) Mustard oil
3–4 g Schezwan sauce
1–2 g Soy sauce
Salt to taste
Step-by-Step Recipe
Prep the Soya: Boil 100 g of dry small soya chunks in salted water for 2–3 minutes. Turn off the flame, drain, squeeze out all excess water thoroughly, and set aside.
Aromatics: Heat 1 tsp of mustard oil in a wide pan. Add minced ginger, garlic, chopped green chilies, and onion. Sauté on medium-high heat until aromatic and lightly browned.
Add Tomato: Toss in the chopped tomato and sauté for 1–2 minutes until soft.
Sear the Soya: Add the squeezed soya chunks to the pan. Stir-fry for 2–3 minutes so they get lightly crisped and take on the aromatics.
Sauce & Veggies: Add the cooked basmati rice along with the diced capsicum and carrots. Drizzle in 1–2 g soy sauce and 3–4 g Schezwan sauce.
High-Heat Toss: Stir-fry everything on high heat for another 2–3 minutes until evenly coated.
I consumed it in 2 meals.
u/Silent-Box-5387 — 1 day ago
▲ 51 r/Fitness_India
Are barbell weights not standardised across gyms?
I swear I’m not making this up but I just moved to a new city for work and at the new gym I can’t lift as much as I could in my last gym?? The thing is the barbell feels heavier even though it looks the same size??
u/icebearscalzones — 1 day ago
▲ 81 r/Fitness_India
India's senior citizen health status is the worst in the world. And this is not a physical issue but psychological.
Just talked to my father who retired this year. A peer of his (retired with him), while setting up his post retirement new house, ordered a hospital type double bed (reclining and other facilities) in order to set up for a exigency. Why? Coz he and his wife are already diabetic and over-weight. And the story perfectly captures the sheer stupidity which is happening in our senior citizen health management.
Our senior citizens earn money with the aim of handing it out through medical prescriptions and hospital bills. It is as if they have mentally accepted that they are bound to have diabetes, fatty liver, bad cholesterol and what not post 60. It is a natural phase of life.
And we can spend umpteen amounts of money either personally or through government schemes like Ayushmaan Bharat, this psychological deadlock will continue to increase the healthcare burden. Financially dependent parents will depend on their kids to pull through. We crib about medical inflation but a big reason behind this is the sheer increase in volumes of patients.
Compare our 65 year old to a 65 aged European / Japanese and we realize how pathetic our situation is. This is one of the biggest silent ticking time bombs of our country.
And what is more bewildering is that there is a social status game even in old age health care. Parents compare with each other how their son/daughter took them to so and so glitzy hospital and paid lakhs for their lifestyle burden. Rather than analyzing why have they fallen so behind amongst their global peer age group, the senior citizens have made healthcare costs a show off contest just like marriage, vacations and get-togethers.
I have been following this sub and it is great to watch the Millenials, Gen Zs take care of health. But I am going to say it out loud. Unless, our parents age group dont take care of their health, it will bite us back irrespective of our top notch health. And this isnt just about money. The psychological toll for caring about a father/mother who has been impacted severely from lifestyle related disorders is felt even amongst the millionaires. Families dinners become mundane, happiness is replaced by perpetual sadness, relations become stringent equations.
The psychological issue will have to be changed as of now. A majority of the senior health crises is related to lifestyle related diseases. So when you are hitting the gym today, kindly go on a revolt and take your parent too. You'll are under the wrong assumption that money is the only thing required to take care of them. Coz even after that, you will be mentally jolted. But without money, the mental impact will be manifold.
I hope India's senior healthcare crises gets a psychological awakening.
u/EvenCoyote6317 — 1 day ago
▲ 269 r/Fitness_India
Which of these magnesium glycinate brands is better??
I’m trying to choose a good magnesium glycinate supplement for regular daily use... after searching so many post ..i have narrowed it down to these five brands: ACE Blend, Tata 1mg, Naturaltein, HK Vitals, and Trexgenics.
For those who have used any of these brands, which one would you personally recommend? I’d especially appreciate opinions based on elemental magnesium per serving, the quality/form of magnesium, purity, absorption, manufacturing/testing standards, and overall value for money ..
Thanks 🙏
u/Suspicious-Estate695 — 2 days ago
Received GNC Creatine today, but the Guardian authentication failed. Is it fake?
Hey everyone,
I ordered a GNC Pro Performance Creatine Monohydrate (400g, Unflavored) and received it today. When trying to verify the product on the official Guardian verification portal (guardian. in/verify), it returned the
following error:
"The authentication code was not recognized! Please contact Guardian at hello@guardian.in for further assistance"
I contacted customer care service and they told me to connect on WhatsApp. I contacted them and the person said that this code is not visible to him. What to do now .
u/Cautious-Highway-644 — 1 day ago
▲ 30 r/Fitness_India
Guys! Which one will be the best as per your experience and it's effect?? 🤔😅
Thought about Carbamide forte as well but it failed quality tests drastically.. So many options, and it is now confusing since it is expensive 😔.
Please let me know which Omega 3 fish oil will be the best as per your experience and how effective it is and what foods should I complement with??
u/Aggravating-Bell-335 — 2 days ago