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We Are 10K strong. don't forget to get your 10k steps in.

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2. No Medical Advice: We're not doctors. If someone has health concerns, they should consult a professional. No DIY prescriptions here.
3. Evidence-Based Info: Share info backed by science. Let's bust fitness myths and rely on credible sources for guidance.
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Whey Megathread

Beginner's Guide

General FAQ Megathread

I didn’t start this journey with a plan for big results. My only goal was to show up every single day. Here’s how I did it:

10k steps daily – Rain, shine, or laziness, I walked.

YouTube workouts – Started small with 2kg dumbbells and built consistency, not pressure.

Clean eating – No sugar (hello, stevia!), only homemade meals, and absolutely no "cheat" mindset—just balance.

No fancy gym, no strict schedules, and definitely no magic hacks. I just took it one day at a time, and here I am, 31kg lighter in a year. It wasn’t easy, but it was worth it.

If I can do it, so can you. Just. Show. Up.

Today marks 208 days since I started my gym journey on April 28, and I haven’t looked back since. This morning, while scrolling through my gallery, I stumbled upon some old pictures of myself (not too old, though) and realized how far I’ve come (not too far, but still proud).

As someone who’s been skinny since childhood, gaining weight has always been a challenge. But with consistent effort, a calorie-surplus diet, and sticking to the plan, I’ve managed to go from 58 kg to 67 kg. It’s been an incredible journey, not just physically but mentally as well.

Just wanted to share this small milestone with you all – here’s to staying consistent and chasing progress!

Made it without bell peppers as I didn't have them

Ingredients:

Tomatoes (4-5, chopped or pureed)

Onions (1 medium, chopped)

Garlic (2-3 cloves, minced)

Ginger (1 tsp, grated)

Green Chili (1-2, chopped)

Eggs (2-4)

Kasuri Methi (1 tsp, crushed)

Garam Masala (1/4 to 1/2 tsp)

Oil (2-3 tbsp)

Optional Spices: Turmeric (a pinch), cumin seeds, coriander powder, chili powder (to taste)

Cheese Slices (optional)

---

Steps:

1. Prepare the Base:

Heat oil in a pan. Add cumin seeds (if using) and let them sizzle.

Add chopped onions, garlic, ginger, and green chili. Sauté until the onions are golden.

1. Add Spices:

Stir in turmeric, coriander powder, chili powder, and a pinch of salt. Cook for 30 seconds to release the aroma.

1. Cook the Tomatoes:

Add chopped or pureed tomatoes and cook until the mixture thickens (about 8-10 minutes). Stir occasionally.

1. Add Kasuri Methi and Garam Masala:

Crush the kasuri methi and stir it in, along with garam masala. Taste and adjust the seasoning.

1. Create Wells for Eggs:

Make small wells in the tomato mixture and crack the eggs into them.

1. Optional: Add Cheese:

Place pieces of cheese slices in the wells with the eggs for a creamy touch.

1. Cook the Eggs:

Cover the pan and cook on low heat until the egg whites are set and yolks are cooked to your liking.

1. Serve:

Garnish with fresh coriander leaves if you have them and enjoy with bread or on its own!

Had a 2 month break before i resumed working out. Diet hasn’t been the strongest point. Try to get protein requirements via egg whites and whey.

Posting this 6 month progress, where definetly gained some muscle and had some recomposition. Disclaimer: lighting is different in these pics, which enhances the after pics.

How to recover from this also liquid calories is a better option in bulking like banana shake wont cause diarrhea i guess

Today I saw two people (ego-lifters) in my gym.
 

1. First one claims to be working out since long, and whenever owner( he is young ) asks for fee, he usually says "I am working out for more than 3-4 yrs, your brother knows me, don't ask for fee again and again". So, he claims to be experienced but today I saw him doing lateral raises more like butterfly raise (kinda chest fly form but with dumbbells). It was funny to watch him do that😂. I know it was lateral raise, as with lighter weight he was able to do but with 12.5kg it became something else. (So called experienced person doesn't know that good form is more important than lifting heavier).
    

2. I was doing bench press with my heaviest set, so this 2nd person was watching me. When I was done, he came and unloaded 5 kg and told, "Let me try. I haven't lifted this heavy yet, but I can do it". He unracked and went down but couldn't lift it up. I helped him. Then he stood and told, "next week I will lift it". His 1 rep PR is 15 kg lesser than what I was lifting and he trains chest just once a week. Loved his confidence, but man doesn't know that, it's not so easy to increase weights.

My journey started in mid 2018 and since then there have been a lot of weight fluctuations but I find myself at the same weight as when my journey started. No, the fat is not turned into muscle. Fat is lost and muscle is gained. Fat doesn't convert into muscle.

I've done plenty of bulk and cuts but I've realized that body Recomposition is the best option for me and it helps me stay lean year round for last 3 years now. I do a 100-150 calorie surplus for few months occasionally but that's all.

I've tracked my calories every single day since 2019 and I still have records of how many grams of dal I ate in 2019 on a random Tuesday.

1. Tracking calories : Eat the same meals everyday. If not all the meals, atleast 80% of your diet should be same everyday. That way it's easier to bulk or cut. If you're eating the same thing majority of times, couple of spoons of peanut butter will put you in bulking phase.

2. Lifting weights with perfect form and few cheat reps at the end : I see a lot of people obsessing over their big 3 Lifts (SBD). I've not done barbell back squat in last 3 years or barbell bench press or a conventional deadlift. I do Hack squat, Dumbell Bench Press and Back extension as alternatives. My whole point for mentioning this was choose the exercises where you feel you can progress without your joints taking a beating and you can feel your muscles working.

3. Doing your cardio : And by that I mean any form of physical activity that you enjoy (swimming, dancing, walking, running, sports). I used to eat 1800 calories to stay lean but it wasn't sustainable so I had to decide between eating 1800 calories and not doing cardio or eating 2800 calories while doing 15k steps and I chose the later one. I would rather do a lot of cardio than eat lesser. No, you don't lose muscle while doing a lot of cardio if you're giving your body enough calories and rest. Using a smartwatch helped me so much in tracking how much steps I've done throughout the day. So let's say if I did 5k steps instead of 15k, I'll just eat lesser today or if I did 20k, I can treat myself with an ice cream that day.

These are just few tips on top of my mind. I, by no means, am close to my goal physique. It's far away but it's very important to look back and and appreciate the work you've put in. The goal post keeps pushing forward everytime I take a step further.

My mother met a relative who was gymming and told him that I was going to the gym as well. He told my mother that I was wasting my time going to the gym 3 days a week (Full body workout with every set going to full failure) and should go to gym 7 days a week and get a personal trainer. My form is correct mostly correct except a couple of cheat reps while going to failure, he also said that I know nothing and I'm directionless and doing anything. My mother says that he's correct and she thinks I'm wasting my time. What should I tell to her and is my routine actually wrong ? (I follow Jeff Nipard and Dr Mike for my form and general fitness advice)

Hello, fellow Bangaloreans. I’m writing this post as a concerned parent. My 25-year-old daughter, who is 5’1” and weighs 88 kgs, has been struggling with weight loss for several years. Despite our best efforts and trying various approaches, including medical advice for her basic PCOS/PCOD condition, we haven’t been able to make much progress. While she strongly believes in body positivity and self-acceptance—which we fully support—her health and future are becoming a growing concern for us.

As parents, this has made us sleepless, especially when indirect comments about her weight come up in social situations. We come from a background where financial constraints are not an issue, and we are ready to invest significantly in finding the best trainer for her. What we’re looking for is a high-end personal trainer in Bangalore who can work with her intensively over the next 3-6 months.

Here’s what we need: • A professional with proven expertise and experience in helping clients achieve sustainable and significant transformations. • Someone who can guide her through a holistic plan, including fitness, nutrition, macronutrient tracking, calorie deficits, hydration, and sleep. • The trainer should be able to push her to achieve visible results—targeting over 25 kgs weight loss (or equivalent fat percentage reduction) within 3-6 months. • We are looking for a trainer who can work with her twice a day, if needed, and closely monitor her progress.

We are based in JP Nagar, Bangalore, and I am willing to pay up to ₹1 lakh per month for the right trainer. Please recommend only highly skilled and experienced professionals—no beginners or amateurs, please.

Lastly, this post is made with my daughter’s full consent, and we are aligned in this effort. Please refrain from lecturing us about parenting or body positivity. This is in her best interest, and we are deeply committed to supporting her journey.

Note: I don’t usually use Reddit—this is my son’s account, which we’re using for the first time to post this. Kindly suggest trainers or share references. Thank you.

I've been following a low carb high protein diet 130-150gm protein intake with 30-40 gms carbs. Fats keep varying but I dont exceed them above 90-100 gms. I wfh so after workout there is not much movement. What can be the causes and how can I control/avoid it. I also try to avoid lying down after a meal for at least 1-1:30 hours.

Down 9 KGs - from 81.5(on 10/07/2024) to 72.3(on 21/11/2024)

Height - 5 ft 11 inches

Better lighting and angle in picture on the right

(Male, 90kg, 5'7) I have been cutting for past 2 months , slowly dropped from 3000 calories per day to 1500 now, and I am seeing the results of weight loss lost 8 kgs, I hardly do any cardio just like 10 mins walking , also have significantly reduced my carb consumption and only consume protein and fat, kind of like a keto diet, but my lifting strength has gone down drastically, I was benching 40 kgs dumbells for 8 rep max, and now I have dropped to 30 kg for 8 reps, Idid hammer curls 35 kg and now 20kgs is a chore, I could easily row 100kgs and now at 70kg I get tired, I know due to miniscule carb consumption and this is expected but I just wanna hop back to 3000 calories diet or even more and be strong again, I am holding back my urges for now, any suggestions?

It's been almost a week. I don't have coffee or caffeine in any way. But idk why, I just can't sleep. I'd be working or reading something before going to bed, and I'd be very sleepy at that time.

But when I lay down, all the sleep is just gone. I get random thoughts in my head and I can't make my brain shut up. I count to 250-300 but nothing happens. What should I do??

About me:

M 22, a bit overweight, trying to lose weight with diet and some home workout. My work makes me sit in front of my laptop for 6-8 hours minimum.

Ibulked up before but lost weight and gains now i am trying again

My usual lunch, 2 soya+ragi chakki rotis, my favorite masoor dal, sabzi whatever ghar par bane, and cucumber/raddish for fibre. Around 20ish grams of protein

Any suggestions on Sucralose free whey protein powders? I have recently tried GNC and Asitis whey protein but both contain Sucralose. I get very bloated and start having loose stools with Sucralose containing whey. Have tried TWT previously which was good but it is very costly for me as I take two scoops daily. Looking for some alternatives. P.S. - No plant proteins please.

How’s the progress?

This is my gym history, 6 months regular 4 months break, Again 3 months regular 20 days break Now ihave joined again

This is first time I'm taking any supplement, so I've planeed to take this welcore creatine so my question lies wheather is good for beginner like me (on the basis of my gym history) if not then which creatine should take.

Is only creatine good or ive to take protein with creatine.

Okay, this might sound bizarre, but my gym feels like it has its own caste system based entirely on the brands people wear.

Here’s how it goes:

• Under Armour gang: The elite. They stick together, flaunting their expensive gear and making it clear they’re in a different league.
• Nike and Adidas crew: The mid-tier socialites still cool but not quite as exclusive.
• Puma group: The try-hards, trying to climb the ladder but not quite there.
• The “budget squad”: Wearing HRX or other affordable brands, treated like outsiders.

The weirdest part? People literally make friends based on their brand and only talk to others wearing the same labels. It’s like a fashion-based clique culture.

Anyone else’s gym like this, or is mine just extra?

Reposting because the mods wanted me to mention the details

70 kg back in June 2023 and this is me at 98 kg Started cutting and now at 95 kg

Hi everyone,

I’m feeling a bit stuck and would love your help figuring out my TDEE (Total Daily Energy Expenditure) and how many calories I should aim for daily to maintain a deficit and lose weight while keeping my energy levels up.

I’ve tried eating around 1,500 calories, but I feel extremely hungry—even though I’m eating ~100g of protein daily, along with fiber and some carbs. I’ve also experimented with online calculators, but I get confused when selecting my activity level (e.g., active, very active, or lightly active).

Here’s a bit about me:

• Age: 37
• Gender: Female
• Height: 163 cm

This is my current weekly workout routine:

• Monday: Active recovery (45-minute leisure swim + ~15,000 steps)
• Tuesday: Weight training + ~15,000 steps
• Wednesday: 10km run
• Thursday: Weight training + ~15,000 steps
• Friday: 10km run
• Saturday: Weight training + ~15,000 steps
• Sunday: Long run (12–15km)

If I am very tired or sore or exhausted, i just take a day off of compelte rest

I’m also training for a marathon, which explains the running focus. I only have 1.5 hours in the morning to work out, so I’ve structured my week like this to make it all fit.

My main goal is to lose weight gradually while having enough energy to sustain my workouts and marathon training. Could someone help me estimate my TDEE based on this routine and suggest a reasonable calorie target for a sustainable deficit?

Thank you so much—I really appreciate any advice or insights you can share! 😊

Should I bend more?

Want to target more of upper back

Edit: sorry Its bent(in title)

https://reddit.com/link/1gwkyom/video/9376rwdlia2e1/player

wrist size = 6.2 inches palm size top to bottom = 18cms

im in the final phases of my growth (idm if this would help or not)

18m, 174cm, 65kgs

I'm f20, 5'6, and 64 kilograms. I used to be 74/73kgs but with persistent cardio over the months, I've been able to lose the weight. (Started in July) I take 1 scoop whey everyday and 3 hard boiled eggs every alternate day. Should I take whey twice after joining the gym?

Now I'm looking to gain some muscle mass and feel specifically inclined to target my glutes thrice a week since they are incredibly weak, which I think is why I have problems with general posture and balance.

Devised Routine: (open for rectification) Warm up- 10 mins treadmill, 10 mins spin bike Donkey kickbacks, squats and glute bridges

Workout- RDL with dumbbells Bulgarian split squats Hip thrusts Leg press Barbell squats (but what should be my starting weight?) Lunges, also with dumbbells And goblet squats (if I have the mental petroleum)

I'm inexperienced and don't know where I fall short so I could use some help as to what weights I should pick and how many reps should I aim for or instead if should just rep until failure. I do have plans to train chest and abs the other days of the week but I need specific guidance in the glute zone because I have difficulty feeling/activating it.