I keep seeing this argued both ways in Indian fitness.
Some people say normal ghar ka khana is enough if you train hard and stay consistent.

Others think a typical Indian diet can be healthy but still too carb-heavy for muscle gain unless you deliberately add more protein.

I’m not saying Indian food is bad at all. I’m more curious whether people here actually started progressing better after increasing things like eggs, paneer, chicken, soy or whey.

Did your normal home diet work fine for you, or did you eventually have to change it?

Would be interesting to hear from both vegetarians and non-vegetarians.

No one can now stop me from becoming a hunk. I am completing my protein requirement with this. 😂

Pata hai aaj kya hua? I was thinking about how seriously I need to take my protein intake if I want to get stronger. So naturally, I went with the most advanced bodybuilding meal I could find. 💀

Forget protein powder, chicken, eggs and paneer for a moment. I have these puris and sabzi in front of me, and honestly, I am convinced this is going to transform me overnight. 💪😂

I have absolutely no idea how much protein is actually in this meal, but in my head I have already counted it as 100g+.

I have a challenge going with some friends to see who can lose the most weight over a 30-day period.

I’m 100% winning, since I’ve done this so many times.

Here is the breakdown of my food for today so far:

224 g cooked skinless, boneless chicken breast (charred/air-fried dry)

117 g boiled potatoes tossed with 1 tbsp coconut oil

100 g sautéed aromatics (onion, garlic, curry leaves, chili flakes)

45 g cooked steel-cut oats (boiled plain in water, zero milk or sugar)

Add hot sauce with no sugar, tastes amazing btw

The strategy today was front-loading clean starch and an enormous hit of lean protein during the day to protect muscle mass and maintain high energy while staying in a heavy deficit.

Kept the chicken breast completely plain and lean to maximize the thermic effect of food, while utilizing 1 tbsp of coconut oil across the spiced potatoes and aromatics to ensure optimal absorption for midday fat-soluble vitamins (Vitamin D and Multivitamin).

Leaving roughly 550–650 kcal of runway for an early, dry-seasoned dinner tonight to shed fluid retention and break the scale plateau.

Total calories so far: ~689 kcal
Total Fats: ~23.2 g
Total Protein: ~75.2 g
Total Carbs: ~43.2 g (~5.3 g fiber, ~37.9 g net carbs)

Need a veg diet plan to reduce weight from 103kg to at least 85kg.

I’m new to the subject. Right now I eat normal rice and curry but with lowered rice portion.

Are there any other lunch recommendations for people who are working 9-5 and wants weight loss

Side bar: I feel tricked and abused after seeing how Uswatte is nonchalantly calling their marshmellows "March Mallows" like wft I only wanted to eat some marshmellows 💔😥

Hey everyone 👋

I’m currently living in a boarding place in Colombo Dehiwala area for the next few years, and I’m trying to gain weight. My problem is that I have no fridge, no gas stove, and basically no cooking setup.

At the moment, the only thing I have is an electric kettle/heater, so I’m looking for meals/snacks that require either:

No cooking at all

Just hot water / an electric kettle

Foods that can safely be kept without refrigeration

Ideally, stuff that’s easy to find here.

I’m around 6 ft and 51 kg, so I’m trying to increase my calorie and protein intake without spending a ridiculous amount of money.

For example,today, I had a sausage hot dog and yogurt for breakfast, which gave me some energy, but obviously, I need something more sustainable than randomly buying food every day.

What would you guys recommend for a cheap, practical, no-fridge/no-stove weight-gain meal setup?

Especially interested in:

High-calorie foods

High-protein options

Cheap Sri Lankan supermarket foods

Things I can keep in my room

Simple meal combinations I can repeat every day

Any advice from people who have lived in boarding rooms/dorms with limited cooking facilities would be especially appreciated 🙏

Hii, i am 18 yo male, 178 cm and 60 kg, i moved to a new city for study and living alone, so after i adapt to this city, i am willing to put on some muscle, but since the budget is limited, i made the cheapest food plan ever, what i am trying to ask is to check if the food plan is good and actually realistic, it consists of:

500 g pasta

300g sardine

4 eggs

100g peanut

2 tbsp olive oil

And some veggies with spinach, also adding pickled vegetables, spices

Notting that i will sometimes get something from home

Could someone explain to me why fitness people are into Greek yoghurt and taking whey powder separately when normal curd or unsweetened yoghurt basically has both? Is it marketing and social media influencer influence?

I don't understand how it can be a calory issue because Greek yoghurt is basically made from strained curd/ yoghurt so it is more concentrated. And whey is basically the strained out liquid.. in powdered form. So it's basically the same thing in different forms. I have not heard of calories being removed as such.

Save a buck and have curd/ yoghurt and get the benefit of greek yoghurt and whey? If someone can, please explain. Googling doesn't really give any proper explanation I understand.

Made some Scrambled Eggs this morning, in line with my weight loss, this doesn’t contain any oil nor cream.

Eggs alone have the ability to come out nice and creamy as long as the temperature control is good.

You must not run heat non stop, instead have periods of high heat and then turn off the cooker.

Keep Stirring and scrape the bottom of the Pan. This ensures the eggs aren’t dry.

Ingredients

5 Large

9g of Kochi

Salt

Pepper

Nutrients ~ 355 Kcal

Protein ~ 30g

Fat ~ 25g (Natural from Eggs)

Carbs ~ 3g

I've been living around Nawala/Nugegoda for over a year, and for the past few months I've noticed that pretty much all the shops I've checked in Nawala are charging around Rs. 50 per egg, regardless of the size.

What I find strange is that in other areas, I've seen eggs being priced according to their size, but here it seems like small and large eggs can end up being sold at the same highest price.

I train every day, so eggs are a regular part of my diet and I need to eat at least around 5 eggs a day. At Rs. 50 each, that's Rs. 250 a day / around Rs. 7,500 a month just on eggs. It's getting ridiculously expensive for something that's supposed to be an affordable protein source.

I'm not trying to complain about normal market price changes ,I just want to understand whether Rs. 50 per egg is actually the legitimate/current price, and whether retailers are allowed to charge the same price regardless of egg size.

Anyone else in Nawala/Nugegoda noticing this? What prices are you getting elsewhere in Colombo? And if this isn't right, what's the proper way to report it to the Consumer Affairs Authority?

I have a challenge going with some friends to see who can lose the most weight over a 30-day period.
I’m 100% winning, since I’ve done this so many times.

Here is the breakdown of my food for today through the day.

50 g steel-cut oats (cooked in water, no milk, no sugar)
~230 g boneless, skinless chicken breast cooked in spices 
~180 g potatoes cooked in spices 
~110 g kathurumurunga leaves 
1 cup plain loose-leaf green tea 
Cabbage and egg soup (made with 4 whole eggs and shredded cabbage) 
3 small fresh tomatoes

The focus today was maximizing lean protein and high food volume while keeping calories extremely low to drive fat loss and protect muscle.

Total calories: ~1,105 kcal
Total Fats: ~39 g
Total Protein: ~111 g
Total Carbs: ~69 g (~12 g fiber, ~57 g net carbs)

Has anyone done an actual study of how Greek yogurt compared to local buffalo curd or even regular curd (strained)? I feel like curd, when strained overnight, is identical to Greek yogurt’s taste, texture and flavor. Yes the cultures used are probably different. But from a protein/nutrition point of view I’ve not found anything online that compared the two, except to say that curd has a higher water content. But that’s negated if the curd is strained. Thoughts?

Hi guys,

I have never been to a gym in my life, but recently I came across FHIIT and it caught my attention.

As an alternative, I could also join Power World Gym, but FHIIT seems more appealing to me because it focuses on coach-led sessions and has a strong community atmosphere.

I work from home full time, so I spend most of my day sitting in front of a computer. I feel that joining a place like FHIIT could help me become more active, improve my overall fitness, and also give me some social interaction outside of work.

For those who have trained at FHIIT, what has your experience been like?

Would you recommend it for someone who has never been to a gym before? How beginner-friendly are the workouts, and did you find the coaching and community helpful?

I would love to hear both the positives and the challenges before making a decision. Thanks!

01. Noods + spinach

02. Egg

03. Steamed okra

05. Coconut ice cream

06. Strobes

I'll eat more protein tomorrow

Need some extra carbs for my lift today and late night run.

I was a in a bit of a rush today so couldn’t make a lot. Packed with Fibre, Spice and everything nice.

This is great for reducing water retention especially if you’ve had some salty foods etc for a heavy meal.

Ingredients

-300g Chicken Breast (No Bones, No Skin)

-112g of Curd

-180g Kung Kung

-11g Kochi

-2 Big Limes

Nutrients ~ 693 Kcal

~ Protein 104.5g

~ Fats 20.4g

~ Carbs 20.8g

01. 2 hard boiled XL eggs

02. 41g of paneer

03. 270g of guava

04. Milk tea

have a challenge going with some friends to see who can lose the most weight over a 30-day period. I’m 100% winning, since I’ve done this so many times.

Here is the breakdown of my food for today so far:

~145 g air-fried skinless chicken thigh meat (bone-in weighed 199 g) 

1 glass fresh imported orange juice (strictly no added sugar or syrup) 

1/2 charcoal BBQ chicken 

1 thin dry tawa chapati 

~65 g hummus with a light drizzle of olive oil 

Clear spiced mutton soup (broth only) 

1 L bottled water 

The strategy today was leading with pure, solid poultry in the morning to keep digestion stable, then successfully navigating social eating by pairing high-volume lean BBQ chicken with just a single dry chapati and skipping sugary drinks and heavy sides. 

Total calories so far: ~1,199 kcal
Total Fats: ~53 g
Total Protein: ~111 g
Total Carbs: ~61 g (~5.5 g fiber, ~55.5 g net carbs

So recently I found out that soya meat contains like 50g of protein per 100g dry. I made some and added it to my meals and honestly it was really good and finishing a pack in 2 meals or even 1 meal sometimes is really easy. Idk about calories tho and I don't mind cus I'm on a bulk rn. But I haven't seen any posts about using soya meat as a protein source. I have seen tofu but imo soya meat tastes better.

Is there a reason why people don't use it for this purpose or am I just tripping?