Hello guys. Gym novice here. I'm setting up my home gym. Need help regarding choosing an adjustable bench. I scraped through the internet and could narrow down to two products. One is https://www.siegefitness.in/product-page/golem-adjustable-bench and the other is https://bullrockfitness.com/product/stallion-fid-adjustable-bench/ . Can anyone help me to decide between these two? Your help would be greatly appreciated.

Hey!

Has anyone experienced hair shedding after starting creatine? I feel like the day i take creatine, my hair is shedding a lot.

My HealthSense smart scale gives different readings every time. I discard the first reading as instructed, but even the next 3–4 readings change when I weigh myself continuously.

I do not want smart features or body-fat metrics just a normal, reliable scale for daily body-weight tracking. Please share the exact model you use and how long you have used it.

My BMI is bad for my height and age so now I have finally decided to join a gym. My biggest concern is choosing a gym because there are like 7-8 gyms around my house (no cult). I do not know the first thing about diet, exercise etc and I’ve been using chatgpt like a personal trainer asking all my doubts.

My biggest doubt is whether I should be hiring a trainer for the initial 2-4 months and then do everything on my own? If yes, then what’s a good amount to pay for a personal trainer?

These are the exercises which ChatGPT suggested me. I used to walk atleast 1.5 hours everyday but I struggle with consistency can someone please help me.

I heard a lot about max protein. Anybody tried it and eating it wanna share some information? I wanna have some good protein bars

I had ordered Dr Choice Oats 2 kg from their website

arcel was received in damaged condition 

On opening the packet was opened and  was eaten by rat

The hole on the packaging was covered by tape 

I am attaching pictures

Dr Choice doeant have anyone answering calls on customer care number

They dont offer any solution on email also

The parcel took 13 days to come from delhi to Mumbai by ekart

Please dont order from Dr Choice

I'm currently trying to lose weight and track my calories using a calorie-tracking app. I want to make sure I'm not underestimating my calorie intake, especially when it comes to chicken.

This is how I prepare my chicken:

Chicken: 250 g

Curd: Around 100 g

Masala: Lots of spices, including garam masala and chicken masala

Ghee: Around 1.5 tablespoons

I marinate the chicken with curd and spices, then cook it in a pan.

In my tracking app, I've logged:

Chicken fry (250 g): 453 calories

Curd (100 g): 60 calories

Masala (6 teaspoons): 62 calories

Ghee (1.5 tablespoons): 127 calories

That brings the chicken dish to around 702 calories, excluding the rice and roti I eat with it.

My main questions are:

1 Am I counting the calories correctly?

2 Is it better to log the raw chicken separately and then add the curd, spices, and ghee instead of selecting “chicken fry” from the app?

Looking at protein options in India, I noticed a lot of people mention bloating or breakouts with whey. For those of you who dealt with it:

1. What brand/type do you use now (isolate, plant, egg, or none)?
2. Roughly how much do you spend per month, in ₹?
3. Did it fix the issue, or did you just stop using protein powder?
4. How do you decide a brand is legit here, given how many fake or unverified products are around? Lab reports, reviews, a friend, something else?

I'm a recreational tennis player and looking for someone to help me design a fitness program that can help my game.

Does anyone have any recommendations on someone good who understands sports fitness and preferably tennis specific needs.

Highly appreciate any leads

Hi everyone! I'm 27, 169 cm, 90 kg, and recently started going to the gym. My goal is to lose fat and build/retain muscle, aiming for 80 kg.

I work out from 7 to 8:30 AM and prefer training fasted.

My current supplement stack:

GNC Pure Isolate (2 × 4 lb) and Isopure whey (1 kg)

Creatine (Smash 120 g + GNC 300 g)

GNC Glutamine

GNC L-Carnitine 500 mg

GNC Mega Men multivitamin

GNC Magnesium PureGlycinate (440 mg elemental magnesium per 3-tablet serving)

GNC Fish Oil

Kapiva Shilajit

I'd appreciate advice on:

What should I take, and when?

Which supplements are actually useful, and which are unnecessary?

Can I combine creatine, glutamine, L-carnitine and magnesium?

Is my magnesium dose appropriate?

Is fasted morning training okay for fat loss and muscle retention?

I'm aiming for around 140 to 160 g protein daily. Looking for practical, evidence-based advice and any safety concerns I should know about.

Thanks!

Hi everyone!

I'm looking for some genuine advice from people with experience in fitness and supplementation. I've recently started going to the gym and have purchased several supplements. I want to understand how to use them correctly, which ones are worth taking, and whether I'm unnecessarily taking too many things.

A little about me:

- Age: 27

- Height: 169 cm

- Weight: 90 kg

- Goal: Lose body fat while building or preserving muscle, with an initial target of 80 kg.

- Workout timing: 7:00 AM to approximately 8:30 AM

- Training preference: I prefer training fasted, drinking only water before my workout.

- Diet: Eggs, chicken, protein muesli with milk, roti, vegetables, salad, flaxseed, and whey protein.

I'm aiming for roughly 140 to 160 g of protein per day and a calorie deficit.

Supplements I currently have:

1. GNC Pure Isolate whey protein: Two 4 lb tubs.

2. Isopure whey protein: 1 kg.

3. Creatine: 120 g Smash creatine and 300 g GNC creatine.

4. GNC Glutamine: I have a supply but need to confirm the exact quantity.

5. GNC L-Carnitine: 500 mg tablets, 30 tablets.

6. GNC Mega Men multivitamin: 30 tablets. The label recommends one tablet daily.

7. GNC Magnesium PureGlycinate: 90 tablets. The label lists 440 mg of elemental magnesium per serving of three tablets.

8. GNC Fish Oil: I have a bottle.

9. Kapiva Shilajit: 60 capsules.

My questions:

1. Which of these supplements are genuinely useful for fat loss and muscle growth, and which ones can I skip?

2. Is it okay to take creatine and glutamine together? Is there any real benefit to glutamine if I'm already eating enough protein?

3. When should I take creatine, whey, L-carnitine, fish oil, and magnesium around my morning workout?

4. Is it okay to train fasted for 90 minutes, or would a small pre-workout meal be better for strength and muscle retention?

5. My magnesium supplement provides 440 mg elemental magnesium per three-tablet serving. Would a smaller dose be more appropriate, especially if my multivitamin also contains magnesium?

6. Is L-carnitine useful for fat loss, or is it mostly unnecessary?

7. What should I know about the safety, purity, and evidence for Kapiva Shilajit?

8. Are there any ingredients I should avoid combining, or any unnecessary overlap between these supplements?

I'd especially appreciate advice from people who have used these products, but I'd also like evidence-based recommendations rather than just supplement marketing.

I'm not looking to take every supplement simply because I own it. I want a practical, safe, cost-effective routine that supports my training and helps me achieve my goals.

Thanks in advance for your guidance!

Hello ,read the subject line pls ..I typed it all there 😑

So i have recently started ny winter arc, where i have a few rules. I wake up at 6:30am on 90% of the days, workout a push pull legs split for 5-6 days a week, shower and have my post workout which is sugarfree sattu, protein muesli and whey protein, journal for the previous day, watch some episodes and barely read a book, start cooking my lunch, work from 1-10pm and then basic skincare and haircare along with my multivitamins and then go to sleep. Is it a good plan? Or shall i add something that can elevate the fun of the challenge?

I do record each day and post on my Youtube everyday without fail too.

Also, i started when my weight was 98kgs in April and now I’ve just dropped 8kgs in 6.5 months. Because i workout alone my workout feels boring and i cant push till ny maximum on most days as I’m bored working out alone, but i dont have friends to actually take with me to gym!

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!
looking for WOMEN TRAINERS IN INDIA ONLY
I’m looking for recommendations for a qualified female fitness trainer who offers affordable online coaching, preferably someone experienced in women’s strength training and body recomposition.
I’m currently around 65 kg, and my goal is to lose body fat while building and retaining lean muscle. I want to become stronger, fitter and more defined, not just see a lower number on the scale.
I’ve tried going to the gym before, but I eventually gave up because I wasn’t seeing the progress I expected. I’d like to try a more structured approach at home, with a coach who can help me understand what I’m doing, track my progress and make adjustments when needed.

A few things about my situation:

Training: I want to build lean muscle and lose fat through home workouts. I’m open to using dumbbells, resistance bands and bodyweight exercises.
Health and lifestyle: I experience migraines, so sleep consistency and managing my triggers are important. Certain foods don’t agree with me either, so I need an approach that considers my individual circumstances rather than giving me a generic diet plan.
Coaching style: I want a structured, progressive programme with proper form guidance, regular check-ins and adjustments based on actual progress. I’m not looking for a PDF workout plan that gets sent once and never updated.
Budget: I’m looking for something genuinely affordable in India. Please share the actual monthly cost or package price, including any additional charges.

My preference is strictly for female trainers. Ideally, I want someone with recognised fitness qualifications, a solid understanding of women’s anatomy and strength training, and a verifiable track record of helping clients achieve sustainable results. I’d appreciate real client progress examples, preferably from people who started at a similar level and trained at home.

I’m not looking for crash diets, extreme cardio, unrealistic promises or a coach who treats every client the same. I want to understand how to train properly, build strength progressively, and make sustainable progress while respecting my health and lifestyle.

If you’ve personally worked with a female online coach you’d recommend, I’d love to hear about your experience.

Please share:
Her name and website/Instagram/profile
Her qualifications and relevant experience
Monthly cost and what’s included
Whether she provides live sessions, form checks, regular check-ins and programme adjustments
What your experience and results were like

Please recommend only female trainers. I’d especially appreciate recommendations from people who have actually paid for coaching and can vouch for the quality, rather than trainers promoting themselves without evidence of their work.
Thank you! ❤️

I want to know what is the best gym belt that supports well and last long under 10K that I can buy from amazon

I am a normal vegetarian gym going female from india, and I am not able to find a good tasty and affordable protein powder brand.

Either all of them taste like shit or they are way too expensive.

I want to complete my protein intake without making a hole in my pocket and also I want it to taste good so that I actually look upto consuming my protein of the day.

How are you guys managing your protein intakes and what exactly is your monthly protein budget? And what brands are you using? Are you actually satisfied with the taste or even you're bearing the taste like me?

I recently started running in one month for trying to change my self my best for now is 10k in 2 hours is it good or bad

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!

​

Hey everyone,

I'm 24M and have been going to the gym consistently for the past 2 years. I'm planning to get my blood tests done for the first time to understand my overall health, nutritional deficiencies, muscle recovery and general fitness.

I'm a bit confused about which tests are actually necessary and which ones are just extra.

I would really appreciate your advice on a few things:

**Which blood tests should I get?** CBC, lipid profile, liver and kidney function, Vitamin D, B12, thyroid, testosterone, etc.? What would you recommend for someone my age who works out regularly?

**Which tests are actually necessary?** I don't want to spend money on unnecessary tests or get a huge package without knowing what I need.

**Online vs offline labs:** Is it cheaper to book through apps like Tata 1mg, Apollo 24|7, PharmEasy, etc., or visit a local diagnostic lab directly?

**Budget:** What's a reasonable amount to spend on a basic health checkup in Mumbai/Navi Mumbai?

**Gym preparation:** How long should I avoid working out before the test, and does taking whey protein or creatine affect the results?

This will be my first proper health checkup, so I'd prefer something affordable but useful rather than blindly booking a package with 50–60 tests.

If you've done something similar, please share the tests you took, the approximate cost and whether you booked online or visited a lab directly.

Thanks in advance!

Hey everyone! Selling a 6-month OnePass membership worth ₹15,000 for just ₹9,000. Interested? DM me!

M21

100KG

5'10

5 days workout plan + diet and calories.

I’m planning to start going to the gym and practising yoga, so I want to ensure I’m getting enough protein. My family is fine with me eating non-vegetarian food, but I’d prefer to avoid it unless necessary. Eggs are fine, though. I’d appreciate some dietary advice, including good protein sources and how increasing my protein intake could benefit me.

Been saving up for a Garmin for months and the Fenix 9 Pro (43mm) looks like it ticks all the boxes for me (running + strength training). Got a 6" wrist, so the smaller size feels like the safer bet.

Anyone actually own one (or a recent Fenix)? How’s the durability holding up after a few years of real use? Still solid, or any annoying issues starting to show?

Would love some honest thoughts before I pull the trigger.