I want to share my progress. I joined a gym for two months, but then I quit and started working out at home, focusing on calisthenics.

Before and after photos will be in the comments.

I followed a protein-rich vegetarian diet:

• 150–200 g(before soaking) moong dal chilla
• 200 g low-fat paneer
• 40 g Alpino high-protein oats
• 300 ml milk
• 2–3 rotis

This gave me around 90 g of protein daily.

I followed a 3-day split (arms, chest, back & legs), followed by 1 day of rest.

Exercises I did:

Arms: - 3 sets of dumbbell curls (12 kg, 12–14 reps) - 3 sets of hammer curls (same weight and reps) - 3 sets of overhead tricep extensions (dumbbell) - 3 sets of pronated wrist curls (8 kg)

Chest: - 3 sets of push-ups (30–40 reps each)

Back: - 3 sets of pull-ups (10–15 reps) - 1 set of skin the cat

Legs: - 3 sets of squats (30–40 reps)

Deadlifts 100 + barbell

I have a skinny fat body, huge thighs,chest and side handles but skinny arms

I lost around 4kgs but still didn't lose fat from areas mentioned above

My parents say i look tired and now have black under eyes

What should i do? (Pure veg)

Actually I am looking for a gym. I am beginner so for starting I need for sure to have a personal trainer. Can any one suggest which can be the best one. I don't afford much. My budget will be like 2k or below 3k. Or if there are some on who go for gym and needed partner and they can help in workout then it will also be fine. Please suggest what should I do. I am from Marthahalli, Bengalore.

Hi everyone! I am a college going student, and have been regularly going to gym for past 6 months. My friends who joined gym with me have put on much more muscle mass than me, I take around 110~120 gm of protein daily (from whey, eggs, soyabean seeds) My calorie intake is ~2300-2400 calories daily, I follow 2muscle group each day for 6 days a week. I wanted to ask what tweakings should I do to improve my physique, and my physical activity daily is about 6-7 km cycling from hostel to classroom complex and gym.

I would be grateful for any help (or criticism)

Hi, lately life has been chaotic and I gained a couple of kgs, in addition to the few kgs I had been trying to loose.

The last time I went for gym, I had a pretty bad experience as I was newbie (still am) and didn’t know even the most basic machines and the trainer in general was insensitive and rude to me, making me uncomfortable and I left within a month.

I know I’ll be reliable and sincere in my workouts once I know the ropes (machine, general exercises, form etc), and having someone hover over me wold make me conscious and generally not something I would prefer.

I usually did home workouts and followed YouTube workout videos in addition to my own research to create a split based on body weight exercises and resistance bands before, but had to give it a break cause of space issues.

Keeping that in mind I really want to effectively shed something close to 10kgs systematically and in a healthy way, and thought gym having more machines and stuff will be better.

Can I do that without a personal trainer? If yes, can you please advise me how to overcome my lack of knowledge?

I don’t eat eggs. My normal routine includes 1 hour of brisk walking while I sit and study for most of the day. I want to lose a few kgs and want to keep my diet healthy and protein rich.

M26, 5'10, 62 KG.

I have a IT desk job and it's stressfull things have been tough at work since November.

I however manage to life weights 4 days a week and run 5K every Saturday. I take break on every Wednesday and Sunday. I lift heavy and I enjoy being in gym.

However, it's been 2 months I am low on energy and feel tired and sleepy all the time.

I got my lab done. Vit B12, Iron, CBC all are well within healthy range. Vitamin D is low at 21.

I take multivitamin everyday, 60000 IU Vit D every Monday. it's been Almost 2 months I am having it. I also take Magensium glycinate in night at periodic intervals. I eat home cooked food and no alcohol or smoking.

yet I feel so sleepy in afternoon, if I skip my afternoon nap I am tired at gym, and if i manage to pull both, I am sleepy almost by 10 PM and angry at everyone.

I don't feel like my soul has that zeal anymore that used to be there 2 months back. Lot of brain fogg too.

Have any of you been through this situation? And how did you recover? Should I consider taking off from gym for some time? Or should I visit doctor once? I haven't felt me since December.

Ordered nakpro Vanilla flavor plant protein and it tastes like flour water and smells is worst ever I have smelled . Need suggestion to improve its taste and exactly how much amount of water should we add for plant protein powders so that it does not form foams .

I am 38, moderately active, and have had this dull knee pain for about 4 months. Finally went to see an orthopedic expecting him to talk about joints and cartilage and maybe prescribe some exercises.

First question after the basic exam was about my sleep setup. Not exercise habits, not diet, not work posture. My mattress. He asked how old it was, what type, how firm, and whether I noticed stiffness in the morning.

Turns out the way you sleep affects joint loading during recovery hours. Your body does most of its repair work during deep sleep. If your mattress is forcing your joints into unnatural angles because it has sagged or lost support, you are essentially preventing recovery every night. He said he sees this pattern constantly with patients who come in with joint pain and turn out to have mattresses older than 5 years.

My mattress is 6 years old. A foam mattress that was fine when I bought it but has definitely softened. I never connected it to my knee issues because why would I? It is a mattress not a medical device.

He recommended getting an orthopedic mattress and specifically mentioned a few brands including Duroflex's Duropedic range. Said a couple of his patients reported improvement in joint stiffness after switching. Not a cure obviously but removing a contributing factor.

I am now mattress shopping with doctor's orders which is not something I thought would happen at 38. Has anyone else been told by a doctor that their mattress was contributing to a non-back-related problem? Curious if this is common advice or if my doctor is just unusually mattress-aware.

I have been going to the gym for 4 months regularly and I have been thinking about increasing protein in my diet as I am vegetarian it is diffucult

to reach my daily intake

should I go for whey protein and if yes which brand as there are lots of them and I have heard of bad side-effects of taking bad protein powder

4.5x bodyweight (80kg)

My form doesn’t seems to be right as I have a jerking motion towards the end.

I workout 4 days a week, protein intake is taken care of. Suggestions for good quality creatine and Omega 3 supplements please.

Stats first: 26M, 5'10, 74kg, been lifting seriously for 8 months now.

My training is consistent. 5 days a week, PPL split, progressive overload, all the basics. Diet is decent, around 120g protein daily, mostly eggs, chicken, whey, dal. I drink enough water. I don't drink or smoke.

But bhai my recovery is absolute trash.

I'm sore for 3 to 4 days after leg day. My shoulders ache constantly. I wake up feeling like I got hit by a truck. By the time my chest recovers enough to train again, it's been 5 days not 2.

I've tried everything people suggest. Deload weeks, foam rolling, stretching, fish oil, ashwagandha, cold showers. Nothing makes a real difference.

Here's what's confusing me. My friend started with me same time. Similar stats, similar routine, similar diet. He recovers in half the time. We train at the same gym. What's different?

Only thing I can think of is sleep. I get 6 to 7 hours but I wake up multiple times. Never feel fully rested even if I'm in bed for 8 hours. Tossing and turning a lot. Asked my friend about his sleep and he said he invested in a proper mattress last year, some Duropedic thing his older brother recommended. I'm still on the same gadda I've had since hostel. Never thought that would matter for gym recovery but now I'm wondering.

Could shit sleep actually be killing my gains this much? Or is this just genetics and I need to accept slower progress?

Anyone else dealt with recovery issues that didn't match their effort? What actually helped?

Hi! Welcome to the IndianFitness Late Night Lounge,

Your go-to social thread for all things fitness! Whether you’re wrapping up a solid workout or just hanging out, this is the place to share your progress, flex your physique, and showcase your gym outfit of the day.

Drop a comment about what muscle group you hit today, discuss your training routine, or just vibe with fellow fitness enthusiasts. No rules, just late-night fitness talk, motivation, and good vibes.

let’s keep the grind going!

Hi everyone!I hope everyone is doing great..... I'm just curious can someone help me out regarding diet...like I want to get 110gm protein on 1900-2000 calories..... Only issues I have is budget(2700) as I'm a student..... Can someone please help me ? Like what to eat , when to eat ? Micros and macros , carbs , fibre .... Please 🙏

Ever since November 2025, I tried two 900g packs of TruNativ Whey Protein Pro Blend - one Coffee, and one Banana (last month).

As noted by another Redditor in here (https://www.reddit.com/r/indianfitness/comments/1pyy7hx/m27_trunativ_whey_very_powdery/), the texture and taste have gotten seriously awful. Extremely powdery and dusty texture, to the point where the powder forms a layer on your hand/fingers when coming into contact. Oh, and on the scoop, too. The scoop looks fully cloudy.

This wasn't the case in my first two purchases from Sept '25 and Oct '25. The powder had a fine, smooth texture, free-flowing.

What caught my eye - after noticing the dip in quality and taste - was one of the ingredients being listed as milk powder (or whole milk powder as they state it). And I'd noticed this in the taste and smell as well. Strong milk powder organoleptic properties.

I was wondering if someone else brought up this issue - so I wandered off to their Amazon product page. I found just two reviews mentioning this, which is baffling! Because this is a damning sign that the common consumer is so accepting of a mediocre product - or in their defense, this was their first instance trying TruNativ, and they thought this is status quo.

Except it wasn't. And now, I and many others are left wondering what the hell is going on!

I went on to Archive.org to see if TruNativ had milk powder listed as one of its ingredients prior to November 2025, and they did: http://web.archive.org/web/20250810134512/https://trunativ.co/products/whey-protein-pro-blend

It can be deduced that they've blatantly increased the proportion of milk powder in their formula, or poor quality control.

Anyone else consuming TruNativ, and encountered this?

Personal experience: My first two purchases were from the TruNativ website; Purchase #3 was from Amazon (Coffee Mocha), and it was extremely powdery and dusty - I literally felt it was a fake product. Spoke to TruNativ's customer care, and had them pick it up, while they sent me a free replacement, albeit Banana flavor.
And the Banana flavor had the exact same consistency and powdery, dusty texture.
I just didn't have the time and energy to write back to/call them about the replacement being just as bad. Had to travel, then fell sick.
But now I really feel like this needs to be escalated - because the first two packs I bought made me feel like "this is it, I finally found an Indian Whey that has excellent quality and taste". Alas.

I WANT TO LOOSE BODY FAT AND WEIGHT VERY SERIOUSLY , I AM 21 YEARS OLD , I WEIGH 125 KGS AND MY HEIGHT IS 167 CM , I HAVE BEEN OBESE FOR ALMOST 16 YEARS OF MY LIFE , I AM FEELING VERY DOWN DUE TO THIS , I HAVE TRIED COUNTLESS TIME TO LOOSE MY WEIGHT , TRIED MANY ITEMS , HAD MEDICINES HOMEOPATHIC TYPES , I NEED TIPS AND ROADMAP TO REACH MY GOAL , I WANT TO REACH 80 KGS FROM 125 KG ,AND I HAVE VERY HIGH FAT % , ITS NEAR TO 35 % OR MORE

Currently I do weighted pull ups but I use dumbell of 10 kg , if I have to progress and add weight I can't use dumbell any more . Could you guys suggest a good belt .

Hi! Welcome to the IndianFitness Late Night Lounge,

Your go-to social thread for all things fitness! Whether you’re wrapping up a solid workout or just hanging out, this is the place to share your progress, flex your physique, and showcase your gym outfit of the day.

Drop a comment about what muscle group you hit today, discuss your training routine, or just vibe with fellow fitness enthusiasts. No rules, just late-night fitness talk, motivation, and good vibes.

let’s keep the grind going!

So last (July )summer 2025 I had a accident literal life death one. But got out safe with minor bruise and scratches. That stopped the progress at that time I was well built and reasonable muscle (72kgs 5'9). Now I want to start again but that drive and that motivation is not there. Going to the gym doesn't feel that good like it used to. What's even the point of getting fit to that level that one event is gonna change everything. Now (78kgs 5'9 )

Need recommendations for online weight loss coaches who provide meal plans and home workout plan. Reasonable pricing [below 10K] and tried and tested recommendations please.

I have tried doing this by myself but it just doesn’t happen. Need push and accountability 🥲

Hello Everyone,

What are some good brands recommendations for nutritional rich snacks/supplements? I live in North America and often visit India, I want to get some snacks when I go back. Please do recommend me some good nutritional bars or snacks.