I started strength training 3 weeks ago. Hitting the gym daily and I am pushing hard on myself. I am taking whey protein (one scoop) every alternate day.
I have gained 2.5 kgs in 3 weeks.
My height is 5’4’’ and current weight 62.6 kg. Started with 60 kg.
Am I gaining fat?
I have been taking ripped up nutrition's isolate for a while now and I love this protein like its good in every aspect but they have been fucking increasing its price like they are selling gol So I want to switch and I was getting myprotein impact isolate strawberry flavor at a good price and same with naturaltein but I have tried naturalteins vanilla isolate in the past and stevia's aftertaste was shit
How is myprotein?[indian version only]
How is naturalteins taste ?
Open for any flavour recommendations
Sometimes I do take whey at late night so wont be preferring coffee flavour
So I'm at the gym yesterday and was doing legs (specifically the extension machine I set the weight to 15kg) and a friend of mine came and said I don't lift heavy (2 days into gym after 2 months break) and he said he can do my weight with one leg , so that got me thinking 🤔 should I try to increase the weight and do less rep or keep it moderate and try to get perfect form? Also I'm on intermittent fasting so my goal is mostly weight loss and get into healthy BF %
Just started working out,literally every single brand,verified or not,has a bunch of people saying its amazing and a bunch calling it untrustworthy or low quality control or something and i have no idea how much of it is just marketing.I dont know anyone else irl who buys these things either so i dont have anyone to ask.
The few that are good all around(allegedly) are so expensive and i cannot think of any other way to hit my protein requirements without protein powder.Do you just have to accept the variance and risk when you have a low budget?What brand do you all use?
When I make soy chunk and besan chilla it always stays uncooked in the middle. I've tried making it as thin as possible outer layer gets burnt but the inside it's still stays doughy. What am I doing wrong?
What are the best ways to hide Manboobs?
I (21F) am confused about what workouts to do for fat/weight loss.
Are there any YouTubers I can follow for guidance?
I can’t afford a trainer right now, but I have access to a gym in my society and have recently started going. The problem is, I’m not confident about proper exercises and form, so I’m looking for some reliable references.
I also go to the swimming pool 3–4 times a week (and can go more). I don’t know how to swim properly yet, but I try to do small laps on my own.
Please help me.
Hi Gym bros had a question, As a newbie who's starting gym, i.e never been to gym should I choose Cultfit or any local gym.
Also in getting Cult elite yearly membership at 9.6K
Is this a good workout split?
Have been going to gym for 8month and following a ppl split but now feels like fatigue is catching up to me and making me feel stagnated so thinking of switching to a [u/l](u/l) ppl split, how is this exercise selection for the same?
Day 1 – Push (Strength + Hypertrophy)
Chest
Barbell Bench Press – 3 × 4–6
Incline DB Press – 3 × 8–10
Dips or Chest Press – 2 × 8–10
Shoulders
Seated DB Shoulder Press – 2–3 × 6–10
Lateral Raises – 3 × 12–15
Triceps
Skullcrushers – 2 × 8–10
Rope Pushdowns – 2 × 10–12
🔵 Day 2 – Pull (Back focus + controlled arms)
Back
Pull-Ups / Lat Pulldown – 3 × 5–8
Chest-Supported Row – 3 × 6–10
Cable Row – 2 × 8–12
Face Pulls – 2 × 12–15
Biceps
Incline DB Curl – 2 × 8–12
Hammer Curl – 2 × 8–12
👉 No crazy forearm volume (you don’t need it)
🟢 Day 3 – Legs (Balanced)
Squat – 3 × 4–6
Romanian Deadlift – 3 × 6–8
Leg Press – 2 × 8–12
Hamstring Curl – 2 × 10–12
Calf Raises – 3 × 12–15
Abs – 2 sets
⚪ Day 4 – Rest
🔷 Day 5 – Upper (Balanced – already given, slightly refined)
Bench Press – 3 × 4–6
Pull-Ups / Lat Pulldown – 3 × 5–8
Seated Row – 3 × 6–10
Incline DB Press – 2 × 8–12
Lateral Raises – 3 × 12–15
Bicep Curl – 2 × 8–12
Tricep Pushdown – 2 × 8–12
🟡 Day 6 – Lower (Posterior + stability)
Deadlift (or Trap Bar) – 2 × 3–5
Bulgarian Split Squat – 2 × 6–8 / leg
Hip Thrust – 2 × 8–10
Leg Curl – 2 × 10–12
Leg Extension – 2 × 10–12
Calf Raises – 3 × 12–15
Abs – 2 sets
⚪ Day 7 – Rest
Hey
I am 30F, looking for a good coach for both workout and diet plan. I thought of joining Peak Train by Siddharth Singh and saw bad reviews here. I want someone more affordable and approachable. Please let me know if you have any suggestions. Thank you.
I need help.With everything.I cant understand shit.i am currently 5foot9 weighing around 92kgs and my age is 17,will turn 18 in 2 months.I think i lack disciplaine.In food.i workout regularly and with good form and i also feel good after working out.But when it comes to food,i cant help.I mean i do control food.For now i am just focusing on lifting and loosing weight so not worrying abt protein intake a lot.But bro the sugar cravings bro omg they kick in so hard.idk how to deal with it.i wanna loose 20kgs by the end of this year.i genuinely need help or kind of mentorship ew no i need someone who is also uk trying to progress so that we can stay accountable ig or atleast work together and grow together.
For my introduction
M20, weight 80kg, height 5'3 (160cm)
gym for weight training and cardio(mainly treadmill 15-20min) at 6pm
WATER: 4 Liters (Crucial for Creatine)
🍳 MEAL 1: BREAKFAST (8 AM - 10 AM)
Protein: 2 Eggs (Omelet).
Carbs: 2 Slices Whole Wheat Bread.
Drink: 1 Cup Coffee (Milk + 1 tsp Sugar).
Supps: 3g Creatine.
🍛 MEAL 2: LUNCH (1 PM - 3 PM)
Main: 2 Rotis.
Protein 1: 1 Large bowl thick Dal.
Protein 2: 1 Bowl Chilled Curd (Dahi).
Chicken sometimes added to meal 2
(Used AI for better wording)
It’s like the perfect food for India. High in protein and fiber, vegetarian, good for your gut health, cost efficient to produce, etc. I live in the US and it’s somewhat expensive due to being a niche item, but it’s a staple food in Indonesia. If demand rises in India it can greatly improve public health.
Hey everyone,
I’m 21, 167 cm, 57 kg. I’m skinny overall but have some belly and chest fat, plus low muscle mass.
Goal: build muscle and get lean.
I train at home .
Questions:
What diet should I follow to gain muscle without adding more fat?
How many calories/protein should I aim for?
What’s a good workout routine with my setup?
How do I reduce chest fat?
Any advice appreciated 🙏
Which the best brand protien available in India for better results, including US brands as well?
I push myself to failure (not when it starts burning , but when my face is red my body is shaking and I can't lift it )
I do follow PPL and I have seen progress but rarely felt sore am I not pushing hard enough.
And I am not underestimating my statement about that I train to failure
I know when either I am doing dumble bench I stop when I can't physically move the weight up and I have to drop it and also Like when I am doing preacher curls I can feel my blood rushing due to me pushing hard on that last rep .
Is it because I take proper rest , I sleep everyday at 10 and wake up at 5
I eat oats50gm with a banana and study
I go to gym at 745 after drinking black coffee
I return home and eat 5eggs with a banana.
In afternoon I each rice with whatever mom has cooked
At night I eat 5rotis along with sabji mom has made and 100gm chicken breast .
Asking becase I am working in solving this, would be very helpful to get any insight what so ever 🙌🏼
Hey r/indianfitness (and anyone who lifts heavy),
Seven years ago I was just another unfit guy from Delhi walking into a noisy gym with zero plan. I’ve spent some months chasing PRs on roti-sabzi diets, fighting with generic apps that only understood “chicken breast + broccoli” while I was actually eating aloo paratha, paneer bhurji, and haldi doodh after workouts. Every single app felt foreign — like it was built for someone else.
So I stopped complaining… and built FitTrack Pro instead.
This isn’t another bloated tracker with 10,000 generic exercises and a paywall. It’s the app I wish existed when I started — made by a real Indian lifter, for real Indian lifters.
What FitTrack Pro actually does:
• Full workout tracking with live rest timer, set-by-set logging, and instant post-session summary
• Complete Indian Food Database and evolving every day (400+ authentic items — roti, dal, mithai, street food, vrat/fasting options, chai/coffee builder with milk & sweetener preview, even cooking oil estimator)
• Daily Readiness Check-in (sleep + energy + soreness + stress → 0-100 score that actually predicts how hard you should train)
• Progress analytics, weight trends, 1RM estimator, body measurements
• Menstrual cycle syncing (for the ladies in the community)
• Hybrid cloud + local sync (works offline, never loses your data)
The part I’m most proud of — Olympus League
Every workout you log gives real XP to the exact muscles you trained. No vague “you did chest today” nonsense. You get a beautiful anatomical body map, monthly ranks (Iron League → Gold → whatever comes next), a global leaderboard, and a Player Detail modal that shows your muscle-by-muscle breakdown. It turns training into a game you actually want to win. Watching your lats or quads level up feels addictive.
I poured my heart (and way too many late nights) into this because I genuinely believe Indian lifters deserve better tools.
Why you should trust me on your fitness journey? I have over 7 years lifting exp, and have done a fair share of research on what works and what not. Knows conventional lifting methods, knows Science based lifting and knows my shit.
The app is live right now →
https://fittrackbyvishal.vercel.app/
(Just click “Try Demo Account Sign In →” — no signup needed to test everything) or if you want to login, simple use google login (your data is safe and encrypted with us)
I’m a small fitness creator (vishal______lifts), not a big company. This is a one-man passion project built with love in India. So I’m not here to sell you anything — I just want real feedback from people who actually train.
Tell me everything:
• What feels missing?
• What do you love?
• Any bugs?
• Feature requests (supplement scanner? more regional foods?)
Every single comment means the world to me. This app exists because of the same grind you all know too well.
Thank you for reading ❤️
Let’s build better together.
— Vishal Chaudhary
(7+ years lifting, still chasing that next PR)
.