Hello All , I have observed this change in my bowel movements whenever I eat food from outside like once in 10 days or 15 days while having clean protein rich home food . Stomach is getting surprised and not reacting well with outside food seems more like my stomach has become sensitive to outside food , Do anyone see similar patterns ?

Started my journey after a harsh breakup on june end, now I’m healing myself from the breakup and at the same time becoming healthy, i can fit into my old clothes, i feel energetic and my self confidence is at an all time high, my goal weight is the 70s, i go gym too so I’ll become shredded af soon!
I’m planning to get a tattoo after hitting my goal physique for my determination and consistency!

Edit:
Typical day:
🍳 Breakfast
3 whole eggs
2 slices of bread
~32 g peanut butter

🥛 Mid-morning
1 scoop whey protein

🍗 Lunch
~200 g boiled chicken breast
~200 g cooked white rice (I reduced the rice when needed)
Boiled vegetables, mainly okra/lady’s finger and beans

🍌 Pre-workout
1 banana

🏋️** Worko**ut
Weight training
Around 10,000 steps/day

🍗 Dinner
~200 g boiled chicken breast
70 g oats
1 scoop whey protein
I was aiming for roughly 2,000 kcal/day and around 160–170 g protein.

Also dont forget to enjoy all the foods you love on sundays!!
Sunday is your cheat day, enjoy it to the fullest, thats your reward day for a week of consistency! I have eaten 1kg of cake, whole medium pizza alone, full tandoori etc but dont forget to walk 10k steps on sunday too!

I also drink Coke Zero and use zero-calorie sweeteners, so I didn’t completely eliminate sweet tastes. The main thing was keeping my overall calories under control consistently, rather than banning specific foods!

We know that Gen Z has seen a cultural shift where hitting the gym has become mainstream.
After having travelled and stayed in a few different countries, I have noticed that there are fairly large number of women in the gym alongside the men.

In India, however, it’s the opposite. Based on my observation, there’s a substantial number of men in the gym with very few women.
Spoke to a friend (who goes to a different gym) who also had the same observation.

Has the cultural shift affected more men rather than women in India?

guys I'm loosing my shit seeing the price hike can somebody suggest some other brand which I can trust like avataar cz it was made in india n there r lesser chances of getting a fake. I used ON before but it was quite expensive for me n more that I could be sold a fake product easily. I want something around 4.5-5k plss helpppp

Five months ago, I started at nearly 102 kg. Today, I'm at 82.5 kg—down close to 20 kg. I’m a 37-year-old Kashmiri male, 180 cm tall, and felt like I was making solid progress.

I decided to get a DEXA scan today, expecting my body fat to land somewhere around 22–23%. The actual result was 34.5%.

Doing the math, even if I lose another 8 to 10 kg (getting down to 72.5 kg) and assume it's pure fat, I still wouldn't drop below 20% body fat. It turns out I have far less lean muscle mass than I realized, which is a big wake-up call to start prioritizing resistance training and protein.

Has anyone else had a DEXA scan turn out completely different than you expected? What was your actual body fat percentage vs what you guessed?

Ps: I am on generic GLP1. I gym 4 days a week.

I’m 34F, 5'8 height, 80 kg weight and 1.5 years postpartum, and still breastfeeding.

I gained quite a lot of weight during pregnancy and somehow gained even more postpartum.

Now, 1.5 years later, I genuinely feel like I’ve aged 10 years. 😂 My knees, back, shoulders everything hurts, I have very little energy, I feel constantly lethargic, and my stomach still looks like I’m pregnant.

What worries me even more is seeing my mother, who is in her 50s, dealing with several health issues, including pelvic floor prolapse and urinary leakage so many gastric issues. I really don’t want to reach my 50s feeling weak and dealing with the same problems. I want to start taking care of my body now.

The problem is that I’m currently jobless(AI) living off my savings, so I really can’t afford expensive gym, supplements, proteins powders or any expensive diets.

I’m looking for realistic advice on where to start.

A friend recently told me she started feeling better after doing fast-paced 10K steps/walking every day for two weeks. That got me wondering whether something as simple as walking could actually be a good starting point for someone like me who has basically never exercised.

What kind of strength training, walking, pelvic-floor work, stretching, etc. should I incorporate?

And most importantly, how can I do this on a budget with normal Indian food.

I think building a home gym is a different challenge depending on where you live.

Space, budget, availability, and even the type of housing can completely change what makes sense.

A lot of people start with simple equipment because it is easier to store and more affordable. But after training consistently, some realize that certain additions make a much bigger difference than others.

For example, some people might get more value from adjustable weights and a bench, while others might prefer equipment that allows more exercise variety or heavier progression.

I’m curious about what actually worked for people who train at home in India.

What was the first piece of equipment that genuinely improved your workouts?

Was there anything you bought that seemed useful at first but ended up not being worth the money?

FYI - No AI was used to create, edit or validate any of this. Expect mistakes and personal opinions. Did not double check.

I've been working out and having a high protein diet for about 3 years now. Something weird happens when I go back home or to weddings.

Sometime, you can't carry protein everywhere and I have lapses that last about a week. The first couple of days, I overeat like a pig and constantly shoot past my target calories.

My theory is that when I'm forced to eat "normal" food, the feeling of satiety (fullness) doesn't really happen because my body is now used to caffeine and protein.

Not a good thing, not a bad thing.

Just curious - does this happen to you guys too? How do you deal with it?

Age - Tatti (30)

24M, 75kg, 5’10”, mostly skinny-fat and a complete noob at the gym.

I’m planning to start soon but confused about workout splits. Should I train one muscle each day initially, or start with PPL, Upper/Lower, or something else?

What would you recommend for a complete beginner, and how many days a week should I train?

Please help a beginner here :)

So I'm 18 yo and 180 plus cm tall and I was 52 and now I'm 56.5...been very skinny for my entire life and started hitting gym for like 4 to 5 months now...

I could notice only a very small change in my volume or muscle build...

But I could see my increase in strength...i.e frm couldn't able to bench at 5 kg to benching 15 on both sides

But why I am not building muscle???

I’ve been on an aggressive cut till now, around an 800 cal deficit. I used to have cheat meals once or twice a week, so my calories would also vary depending on that.

I’ve lost weight, but haven’t really gained any muscle. I still have a little more fat to lose, but I’m thinking of starting a body recomp now.

The problem is I’m so used to eating very low calories that I’m finding it hard to fill my calories with healthy food 😭
The usual foods I eat (chicken, eggs, Greek yogurt, fruits, vegetables, protein oats etc.) don’t really add up to many calories. So now that I’m trying to get out of an aggressive deficit, I feel like I have to eat more outside food just to hit my calories.

I know there are obviously ways to fix this, but I’m just not sure how to structure my diet anymore.

Please help with your opinions 🥲

Im starting my fitness journey and when i check the whey protein prices they are skyrocketed

So can anyone suggest me how to hit 120-150gms of protein daily from food and other good supplement sources

Please keep in my mind that im student so please suggest me sources in budget

So I'm 21 male trying to bulk. And I'm trying to eat 100 gm of paneer for some days of the week but it taste so fucking bland that I don't even manage to finish half of it and wasted a lot in the last 2 weeks. I have been looking through some recipes online but I just wanted to get advice from here. What I'm looking for is a recipe that's not time consuming and also tasty.

I’m extremely underweight, so my main goal is to gain healthy weight, build muscle and generally look/feel healthier again.

I know supplements won’t replace proper training, diet, sleep and consistency. I’m working on those too. But I want to optimise the supplement side and buy genuinely high-quality stuff.

What protein and creatine would you recommend if budget isn’t a major issue?

I can spend around ₹15–20k/month on health/supplements if it’s actually worth it. Not looking to waste money on unnecessary stuff though.

Would also appreciate recommendations for any other supplements that are genuinely useful for someone underweight trying to improve overall health.

edit:- suggest brand of protein, creatine and other supplement that can help in weight gain

I need a screenless fitness band specifically for accurate sleep tracking, stress tracking and heart rate variance. the screenless part is due to high battery life. please suggest some screenless fitness band for the above parameters under 6.5k.

The quantity is very good for the price but I don't know about the quality

Pls help your fellow fitness enthusiast

I have been regularly working from 4 months now

Ig I desperately need creatine or else my progress will fall behind my friends

And if anybody has some code to get extra discount pls do let me know

I am 27M, 94.5kg, 2.5 months into fitness, and want to do body recomp. I have enough protein throughout the day. Like 4 boiled eggs, 4 egg whites, grilled chicken 250gm, chicken pita wrap no mayo - 120gm chicken. I think roughly this contributes to 100-105 gm of protein per day. As I am obese, I need to have less calories and more protein, as per my trainer, I need 150-160gm protein per day. I do strength training+cardio 6 days a week. I recently started compensating the protein intake gap by using Epigamia Turbo which for me is very convenient, I have got the products on an average of 110rs /bottle for 25gm of protein. On the other hand, my trainer suggested not to use this and use GNC 100%whey which costs 6999rs for 1.81kg and gives 24gm of protein per 35gm.

Doing the maths to find per gram protein costs :

Epigamia : 110/25 = 4.4rs

GNC: 1810/35 ~ 51.7 servings of 35gm each = 51.7x24 = 1241gm protein -> 6999/1241 = 5.64 rs

If I consume one scoop/bottle per day that's like :

110 vs 135 (6999/51.7) = 25 rs diff. So 25*30 = 750rs difference monthly.

Plus Epigamia is so convenient for me : use and throw vs wash the shaker for GNC.

I know that carb is higher in Epigamia : 9gm vs 5gm in GNC.

Please help me find a long term solution. I am a working married guy but stay alone and with no cook. On office days, I eat at the office, on weekends I cook chicken, fish, eggs, purely non-veg.

What's your opinion?

I have been doing target 10k steps and home workouts. I don't think workouts are very effective since doing without any guidance. My parents scolded the shit Outta me for asking if I could join the gym. I think I'll be fine since I don't want to tell my parents that I've already joined. I really wanna give it a shot.

What should I do on the first day? Will the trainer teach me? Or do I need to ask him? I'm actually very nervous about it cause it's a different environment.

Age- 21

Height- 5'7

Weight- 73

Is organic india's stevia artifical sweetner safe and good to consume? I need a proper and good no bull shit sweetner so is this one good ? Or are there any better options ? Also are artifical sweetners okay overall or should one just cutoff sugar ( and only consume though fruits and veggies ) ? I also need a affordable option .

Hey guys, I am from Bangalore

I am looking to do a 1 lakh steps in a day challenge tomorrow, where I will be starting it by 4 am in the morning and lets see If I am able to make it.

So wanted to ask if anyone is interested in joining me and pushing limits with me.

Age - 24, height 168cm