guys do you get that classic pakistani garmi in ur stomach and body over heating after eating chicken and eggs everyday (which also causes ur nose to swell and u feeling dizzy and cause canker sores too)?

I don't eat egg yellows but i still get garmi even though i drink water a lot. what's the solution?

does protein powder cause garmi?

I have seen plenty of people in gym downplaying the role of fitness trainers, and coaches.

Some coaches and trainers can be less trained or knowledgeable but still they are also trying to pay their bills and make you progress in gym.

Today people think they can watch a YouTube video or plan and hir gym and in 2-3 months become muscular like Larry wheels, Anatoly or David laid.

People need reality check that even if you see a movement, it's very difficult to do it safely and correctly for your own body type, leverages and biomechanics. E.g. Deadlifts have 1,000+ tutorials but no beginner can ever know how it fits their body, are they doing it wrong or right? Are they progressing correctly or not etc.

So good trainers and coaches are very helpful and can protect you from long term injury/injuries. Hire or don't hire them but please pay respect to their profession instead of downplaying it. 🙏

I don’t want to waste part of the egg so trying to find tetra packed egg whites.

COCA COLA! Havnt had one in 2 years..

Gymbros I have a simple question to clear my doubt:

Currently, I am on calorie deficit with recommended protein intake of almost 150gms/- day. I workout 5-6 days a week following PPL split.

Now my question is simply that what if I stay consistent on calorie deficit, but, unable to fulfil the protein requirement on some days? Like kabhi 100grams consume karli, kabhi 120, and so on….

I need around 3000 calories per day to gain weight. I'm a student who don't earn enough. I just want to eat 2 3 meals. Obviously my mom cooks but this is enough. It's around 1500 calories. I want no supplement just pure meal. My range in 5 to 6k.

Hello im 20M i weigh around 115-118kgs and i wanna bring it down to 75-85 range for my brothers marriage in January. Yesterday i saw my old pics lol and my crazy ass jawline so that gave me the motivation to lock in again. I will be hitting gym after Eid so if there are some tips or any valuable information do share. I dont have someone that i can use as a gymbro so looking for guidance here on how i should do it. For how long i should do cardio only and then switch to strength training or should i skip cardio and go straight for strength training stuff like that

Thank you for your attention on this matter

EDIT:: I fear having loose skin the most so if possible would love to get some advice on that as well how can i lose weight without loose skin.

Hello guys Im 24, 5'10 and weigh 86 kg, I used the tdee calculator online and it told me to to eat 2800 calories for maintainence for deficit minus 500 that mean 2300 but i think thats too much my

Trainer recommended me:
Breakfast: 5 boiled whole eggs, 1 bran bread , 1 cup chai (no sugar)
lunch: 1 chicken breast, salad, black coffe
dinner: oatmeal I added this cuz i got hungery and couldnt sleep

Daily Calorie & Macro Breakdown

Breakfast

Food	Calories	Protein	Carbs	Fat
5 boiled whole eggs	385	33g	3g	26g
1 bran bread slice	80	3g	15g	1g
1 cup chai (no sugar)	40	2g	4g	2g
Subtotal	505	38g	22g	29g

Lunch

Food	Calories	Protein	Carbs	Fat
1 chicken breast (~150g)	165	31g	0g	4g
Salad (mixed veggies)	30	2g	6g	0g
Black coffee	5	0g	0g	0g
Subtotal	200	33g	6g	4g

Dinner

Food	Calories	Protein	Carbs	Fat
Oatmeal (1 cup cooked ~240g)	150	5g	27g	3g
Subtotal	150	5g	27g	3g

Daily Total

	Amount
Total Calories	~855 kcal
Protein	~76g
Carbs	~55g
Fat	~36g

855 calories is very low. For an average adult, the minimum recommended is around 1,500–1,800 kcal/day for men**.**

A few things worth flagging:

• 5 eggs is a lot of cholesterol (~1,000mg vs the 300mg daily limit) — consider doing 2 whole eggs + 3 egg whites instead
• Hunger at night is your body telling you it's underfueled — oatmeal was a smart choice but the real fix is eating more during the day
• Protein is decent (~76g) but calories are too low to sustain energy or muscle

so you see my concern here 5 eggs is too much i think and i have tried to replace bran with 1 plain roti to full the hude calorie gap

Please advice as i am new to the whole desi dieting thing we see alot of content on western food what to eat and what not but rarely about the desi food:

Questions:
what is proper diet that you have followed any specific dishes?
is roti safe ? or does it cause too much fat ?
how much protein should i bee taking ?
any other advice youd like to give ?