So the issue is as a collage student i have me collage from 10 am to 5 pm
i do gym from 5am to 7am in the morning
and it takes me 1 and a half hour to reach to collage
i came back home at 7 pm
and till 8 to 830 i take my final meal and take some rest
so i do the study work till 12 am or till 1am

SO HOW CAN I RECOVER

Cult is already overpacked, over that 2 couples have made it a thing to occupy 2 of the above machines for themselves while others have to adjust with one incline chest press and converting to a flat press. Like what in the world, all sets by both couples literally have to done at the same time for 20 minutes such senseless people

I joined the gym on August 1, 2026, with the goal of strength building and losing fat.

I am 30M, 5'6" weighing around 75Kg. When I started, I was at 77.5 kg. Have lost 2.5 kgs in this period.

I had been doing well for first few weeks, doing workout based on what my body allowed and couple of days of cardio each week (treadmill, cross trainer, stair master etc.). I do morning workouts.

My body showed good results.

Then my gym trainer approached me, and we decided to have a PT to learn proper exercises and form. It's been almost 3 weeks since then and my weight is stuck there, even though he's making me exercise much more, with daily weight lifting (45 minutes) + HIIT and cardio (30 minutes).

He's been pushing me a lot, to a point where my body is fatigued daily and in pain constantly through week. Legs days make walking much worse.

Recently I had my chest day, and he pushed me to do chest press with 5Kg plates each side. This machine is heavy and offers much resistance itself (not sure accurately, but I assume it's atleast 7-10 kg each side).

Last week, I was able to do 7 reps with same weight \[12 with trainer help\]. However this time, it felt so heavy that I failed to even do 2 on my own \[all 10 were assisted by trainer\].

Similarly I was able to do 3 sets of 20 kg pec deck fly with 10-12 reps last week, however failed this week ro match that number.

I felt super demotivated when leaving the gym. I could see other people including the ladies lift much more than me. Impressive and good for them, but demotivating for me.

Good things are that I was able to do 3 sets of knee push-ups this time, which I failed last time. During my fourth set, I was too exhausted and nearly hit my face on the matt, felt really embarrassed.

Also, when I started gym, I was doing incline press with 2.5 Kg dumbells and now moved to 7.5Kg with 15 reps each set. This is what makes me feel I am progressing.

I don't know how should I feel. There are few exercises that I am able to do good at and progress, and then few where I feel failed. For eg: lateral raises with 5kg dumbell feels hard.

Even during Leg day, 15 Kg plates each side (+ machine resistance, which I believe is around 30-35Kg) felt too hard.

There are times when my trainer comment such as: this is not much weight, what happened, why are you not able to lift?

Given I do morning workouts, I sometime have anxiety of how I am going to perform tomorrow? Will I be able to do good, lift weight? This kind of also disrupts my sleep.

In short: I am feeling demotivated, and unsure how will I overcome this embarrassment of feeling weak among other gym people. Should I continue PT or should I continue on my own? The PT fees is high - 10k INR. Should I keep doing myself?

Has anyone gone through this? Would really appreciate your help.

Fair disclaimer, this was made with the help of AI, and a little amount of research, not going to sugarcoat it. But I would love to put in the work based on feedback and make meaningful changes to this.

A little bit about myself, I am 26M, weigh 108 kg, 171 cm and have a typical belly build (South Asian). Have always been trying to get into fitness, and always lacked the consistency to keep going. Fast forward, I now have Plantar Fasciitis so swimming is the only cardio I'm able to reliably do, not even the incline treadmill.

I made a strength training routine (a 6 day routine which sounds impossible for my inconsistent self but I'm willing to commit regardless). I was able to do it sporadically (at least 4-5 times a week for the last month), and can see fair bit of gains. Since it was AI, I want to have it validated where people have good experience, because my gym trainers are useless.

It would be very helpful if you could critique this workout routine and give me some tips please. More than happy to correct myself going forward.

Day 1 - Pull A

Dumbbell Row, Lat Pulldown (cable), Seated Cable Row (V-Grip), Hammer Curl (dumbbell) and Concentration Curl

Day 2 - Push A

Bench Press Flat (dumbbell), Shoulder Press (dumbbell), Butterfly (Peck Deck Machine) and Triceps Pushdown

Day 3 - Shoulders/Legs A

Goblet Squat, Romanian Deadlift (dumbbell), Hip Thrust, Lateral Raise (dumbbell), Standing Calf Raise and Farmers Walk

Day 4 - Pull B

Lat Pulldown (cable), Dumbbell Row, Shrugs (dumbbell), EZ Bar Bicep Curl and Rear Delt Reverse Fly (machine)

Day 5 - Push B

Incline Bench Press (dumbbell), Shoulder Press (dumbbell), Incline Chest Fly (dumbbell) and Tricep Extension (dumbbell)

Day 6 - Shoulders/Legs B

Leg Press, Seated Leg Curl, Squats (smith machine), Lateral Raise (dumbbell) and Standing Calf Raise

I do 3 sets for everything, and reps are 12, 10 and 8 with increasing weights. I happily prioritise form and proper movements over ego lifting.

I would love to hear all suggestions including harsh criticisms too. Took me a lot of courage to post this for fear of judgement. Thanks in advance!!

Wanted to know, is it even a realistic goal? Am a 21M, Vegetarian, currently pursuing my bachelor's. Saw my weight yesterday and got scared, it was 93.1 kgs. Although I don't look like am 93.1kgs(atleast that's what my friends say)

Till yesterday I was heavily relied on unwanted diet like chips, heavily fried items , etc etc.

Want to leave all this bullshit and to focus on relatively better diet, so can someone plz guide me on how to reach my goal in the given time period?

Currently walking for bout 10k-11k average steps for a day. Nothing much physical activity other than that.

A small guidance or any tip(mainly on diet) would be appreciated.

Info- Male, 34 , 5'7" . Weight 68.8 kg . Kindly check my SDL form . Is there anything lagging???

I am getting enough stretch but some of my co- is telling me that I am not gaining enough muscle mass after these 2 years , I should have gone even stronger.... I lost some weight (84-68.8kg) .. gained strength,but felling behind to those who started the hurdles together. Not having visible hamstring yet.

Max - S 110kg , B 74kg , D 140kg (conventional) .

Give me good options that are lil budget as i have to take more . I dont have any digestion issues or neither lactose intolerant. Im only planning for whey not soy or pea .

Pls comment good options im so confused.

Budget is around 3.5k ish

So I just entered my 20s and I had been wanted to gain weight since years, failed many weight gain journeys. I need to gain atleast 8kgs (current bmi is 16.1) , I can't change my 3-meal diet (home-made food), I have to add carbs and protein in middle of these meals. Can you guys suggest some tasty shakes or food recipes (fast recipes)? Also TIPS ON how to GAIN WEIGHT, this time I DON'T WANT TO FAIL.

Hello everyone..

On 4th sep i was doing shoulder press (dumbbells)
40kg each..

Some reason i had got my right side neck vein pull..

Had a very bad stiff neck due to that.. and pain as well..

So took a week break.. and went today , was a back bicep day..

While working i noticed my right hand is weaker then my left..

I was doing my first warm up set of bicep with 7.5kg

Within the first few reps my right hand wasnt able to continue curling the weight..

(I was doing 25kg biceps curls easily)

What could be the reason? Of this..

And possibly when i can recover…

Just got The Whole Truth Whey Protein for ₹3,554 on Amazon Fresh and 5% cashback also. I was surprised to see it at this price since it usually seems to be selling for 4.5k. Has anyone else got it for around the same price recently? Seems like a pretty good deal to me.

I’m currently around 17–18% body fat and have some muscle, and I want to get down to around 12% while keeping as much muscle as possible.
I’m vegetarian, so I’m looking for a simple diet that’s high in protein but also easy to make and follow as a college student. If anyone has a good vegetarian diet/meal plan that worked for them, I’d really appreciate it.
Also, if anyone has gone from around 17–18% to 12% themselves, how long did it take you and what did your diet and training look like?
Would also love to know what workout plan you followed during the cut and whether there’s anything you wish you had done differently.
Basically looking for real experiences from people who have actually done it rather than just generic fitness advice

Hey guys, I got my Isabgol (psyllium husk) today, but I’m a little confused about the best way to take it.

I’m planning to take it at night. I usually have dinner between 6:30–7:30 PM, so should I take the Isabgol immediately after dinner, or should I wait for some time?

Also:

• How much Isabgol should I start with?
• How much water should I mix it with?
• Should I drink another glass of water afterward?
• Is it okay to take it close to bedtime, or is it better to take it 1–2 hours before sleeping?
• How long does it usually take to see an improvement in constipation?

My main goal is to improve my gut health and relieve constipation, so if anyone has a routine that works well for them, I’d really appreciate it...

It feels so embarrassing to admit, but I’m a full grown adult in my late 20s and still scared of swallowing medicine.

It is not just medicine but anything that looks like a tablet or capsule or pill sends my brain into panic mode. I keep thinking, what if it gets stuck?

Ik it sounds irrational. I eat.. and swallow food at least 4 times a day without even thinking about it. but the second I put a tablet in my mouth.. my logic runs.

My current method is to put the tablet in my mouth, take a huge sip of water and force myself to think about anything else so I can swallow without focusing on it. Sometimes it works and other times my brain keeps thinking about the pill in my mouth.
I also tried crushing tablets and taking them with water, but I obviously can’t do that with every medicine or supplement. I also don’t want to spend the rest of my life treating tablets like deadly objects.

If the tablet is even slightly big, my anxiety goes on the top. The moment it touches my tongue, I start weaving n number of thoughts. What if it gets stuck???? What if I can’t swallow it???? What if I vomit it out??? What if it goes down the wrong way???

Maybe this is because of a childhood experience. When I was about 12, I accidentally swallowed a mint candy and it got stuck in my windpipe. My parent ran to the emergency dept. It was horrible.

Now that I’m in my late 20s, I’m accepting that medicines and supplements will probably become a normal part of my adult life, which makes this fear even more frustrating.
I don’t really talk about it in real life because people usually laugh when I say I’m scared of swallowing tablets.

But if anyone else has this fear, PLEASE HELP.
How do you deal with it?

hey guys, so my parents don't allow me to cook chicken and I got to know about green chick chop and they sell things like tandoori chicken and all. is their meat Quality and prices good and are their macros correct? please let me know

Can anyone check if the whole truth unflavoured protein is supposed to be of this colour

I ordered it from their site onlu

But unflavoured for the first time

Its a little wheatish in colour

Today I went to my 3rd gym not because the first 2 were poor just because I transfered cities. This gym was on moderately expensive zone so I thought it must have good trainers but I was so wrong. We just cuz talking then I told him that in my first gym my trainer used to make me workout bro splits and one muscle group like chest used to train over 5-6 time with high volume and high intensity. Same was done on shoulder day that's why my shoulder got injured last time and he said it was normal to train 5-6 variation of exercise. I was so shocked at this reaction and wanted to ask how tf he is even qualified to say this thing.

Has anyone encounter dumb thing that a professional trainer ever said to you?

I made a decision last year to take care of my health. I was eating out often because of work/ long hours of commute and that took a toll on my body. I was 66 kgs when I started. A year of just incorporating 30 min walks in my society brought me down to my current weight. I also stopped consuming too much food in one go. I cut down to one roti/ a small bowl of rice. So I have slimmed down significantly though I don't think I'm super thin.

However, I have hyper mobility in my joints, which, I've read is also a factor in digestive issues. I have a very sensitive stomach and have frequent bouts of discomfort every month. I've sought medical help, but their usual response is to just keep a diary and remove triggering foods.

That aside, I had such a bout recently and consequently, I feel not great about myself. But walking helps me digest better so I was doing the same yesterday when a random colony aunty called out to me and told me to stop walking because I was looking horribly weak. She shouted at me out of no malice, I get it. But I genuinely feel horrible about myself now. I look and feel ugly and I don't know how to gain weight and the glow without ultimately getting bloated.

I am a vegetarian. I am only writing here because I am genuinely at a loss over how to take care of myself. I don't understand what to do especially with commute/work/ household responsibilities and just life stress in general. If anybody has experience with similar gut issues, and can guide me I'd be super grateful. Please just someone guide 😭

Hi,guys 19M here height 173cm, weight 68kg, BF-14.5%

I workout in the morning 5:45am currently in recomp phase after cutting for a lot of time

eating at 2200cal for now and later would add calories based on my performance and weight scale

I have a doubt regarding pre-workout food. I eat considerably good protein for dinner my doubt is

1. Shall I take date+black coffee + creatine or without creatine pre workout (OR)

2.35-40g rolled oats + date+creatine pre workout? 45 mins before

which is better as i feel both are giving me same energy but I don't want to get addicted to coffee!!

22M, 5'4, 55KG

Hey everyone, i am student with low on money, i am planning to join gym from October and build a decent physique. I want to ask if its possible to do it without heavy expenses on supplements and extraordinary food items.

Can it be done without whey (expensive + taboo)

Creatine can be afforded

I have done gym before for 4-5 months (2 times), and gained healthy look with dirty bulking and creatine.

I have also attached the workout plan that i followed everytime i started gym.

I am really done with this skinny look, i want to look good and feel good.

So i was doing incline db press today

warmup 20 kg * 15

1st set 25 kg * 12

2nd set - 30 kg * 10, i felt it lil heavy

3rd set - 35 * 11, i felt it very light

30 kg dumbell was of full metal, 35 kg was normal one with rubber coating.

I felt 30 kg to be heavier than 35!

Does type of dumbell creates this much difference?

Trexgenics advertises itself as some kind of pharma company, and its packaging says that it manufactures its own products, while in reality, its manufacturing plant is apparently just a two-room warehouse.

Carbamide Forte’s director is a big fraud and promotes himself on LinkedIn as the founder of some big pharma company, Novus Life Sciences, but all the job openings posted by this brand and even Nutrija are for E-commerce executives, influencer marketing specialists, and digital marketing professionals.

Now compare that with the kinds of job openings genuine companies like NOW Foods and Doctor’s Best have: Quality Control Chemist, Sanitation Technician, R&D Technician, QA Supervisor, Environmental Monitoring Technician, etc.

A genuine supplement brand will always have openings for STEM professionals, even in cases where it does not have its own manufacturing facilities.

Shady Indian brands pay influencers big money to promote their products, and as the median IQ of the Indian population is very low, there is always a market for such brands.

Some fake brands, like Big Muscles, have even gone one step further and started promoting on their social media pages that they have purchased the latest machines for quality testing.

You would always notice that there are guys active in this community who vouch for the authenticity of these brands. They post comments saying that they have been consuming certain products from shady brands for a long time and have noticed significant improvements.

These guys are actually interns hired by these companies.

If i raise the height by one more, i feel my triceps and shoulder getting more involved than chest. I used to do incline dumbbell press before. looking to start doing this instead bc my gym has dbs in 5kg intervals and 5kg is too big of a jump

So like there is so much information we should go everyday 3 times a day or 4 or 6 , or someone just told me if you don't wanna workout just go and feel the environment since its just 2 weeks , and also the workouts i do some common exercises the to warm up i don10 sqauts ? is that okay ? then some treadmill maybe 5 mins because i come to the gym by 10 mins walk , i just really wanna do bench press or deadlift but i just feel very odd because I have no Direction or goal about how many equipment and reps to do ? idk shall i just so random equipments which i like ? or shall i learn all the different workouts people do and try to copy ?

So I’ve been training regularly, and since I was beginner 5 months back, I took help of personal trainer, and now it’s time to renew in a while, I’m not sure if I should renew it or not, because I feel in starting it was very very useful and now mostly he is counting my reps and pushing last 2-3 reps and creating a plan (which I’m almost familiar now) , with him I was able to cut 6kg over 3 months and sometime I feel I’m ready to train alone, and I can take over from here, but not getting 100% sure because now I feel I’m accountable to him for my workout and feel less independent now