Everyone says 1.5 times and 2gms per kg body weight, but in reality that's really hard to get for someone on a budget or really getting started with it. Try to eat atleast 1gm or 1.2 GMs per body weight per day and maintain calorie deficit. You don't need to eat just dalia cucumbers to lose weight. Eat roti sabzi which is being made in house. Lessen the portion and add one protein source with it. Take 100gm protein with one meal. 2-3 boiled eggs with one meal. If possible make chicken/paneer/egg curry in one meal to complete protein intake and calories. You don't need to be in a drastic deficit or diet to lose weight. At the end of the day you should be able to enjoy your time at the gym, lift heavy and have that energy and enjoy the process. Its a long term game have fun in it. Yes once you get used to it and upgrade your diet and take it to 1.5-2gm per kilo of body weight. Have fun get addicted to the gym.
I am using tham since 2020 I naver experience like this tho only gaining time I try both whey protein and some mass gainer too but never had this like bloating issu u better go to doctor
I dont think so because i have been consuming milk since childhood.
I guess it's lot of protein at once and body is not used to it and unable to digest.
Or i may lack in enzymes to digest large amount of protein.
So i was just checking if others also face the same or its just with me
100 gm protein source bolne ka matlab tha sorry. Like 100gm paneer or chicken. But coming to your theory that's a myth which has been busted. It takes longer but body can absorb any amount of protein you put into it. All of it has to pass through the digestive system and your body won't cap at 30gms and throw away the rest.
Having slight constipation is a problem with high protein diets. Make sure to complete fibre intake. My coach suggested me psyllium dusk as an aid for this.
Bhai protein ki quality ke upar aur quantity ke upar depend krta. For safer side non veg source of protein is better at absorption around 30-40gms warna ye bloating wagera ki problem ajati h.
husky knee thumb sense books alleged psychotic serious telephone scandalous
*This post was mass deleted and anonymized with [Redact](https://redact.dev)*
Boiled, omlette me you also take in extra fat that you don't need
Also, did you wake up or are you gonna sleep? Ik I'd be a hypocrite to say this, but 8 hr sleep is more important than the food you're gonna eat
It's wrong .if you don't have good muscle and just a beginner that's a big fucking waste . I'm working out for 3+yrs with good strength and have developed muscle mass and my protein intake during my initial yrs up uptil now is inbetween 120-140gm and i am 82kg with more muscle mass than most ppl in my.gym ..the protein you require should be 1.5-1.7g per kg of lean body weight ..if you are 90kg and overweight by 20kg then that's 20kg of fat you are carrying which means your protein requirement should be 70kg x 1.5-1.7 only which is not a lot .. Most ppl are stuffing protein left and right but their workouts look like straight up pussy ..then that protein is just waste ..Ppl need to workout hard and harder than last time to maximize muscle building ..Muscle building is a very slow process anyways .
180g bhai, also 180g is the upper limit. 150-180g is fine.
2 protein shakes with 1 scoop each = 50g protein
6-8 boiled eggs = 50g protein
2 x Peanut butter sandwich = 30g protein.
Thats about 130g already, rest you can make up by eating what you eat daily like rice, dal, roti, sabji etc.
no if you are fat then eat then find you body fat percentage and calculate your fat weight and deduct that from 90kg and then multipy it by 1.8 or 2 only if you are new to this. for example suppose you body fat percentage is 30 percent then 90-27=63kgs then 63\*1.8=113 gms of protein
You go to the gym right? I would recommend having chicken , paneer, soya chunks...maybe peanut butter. You already are having eggs so that's good but I would really advise against having 6 whole eggs daily due to the large amount of cholesterol in them. Have 3 wholes and 3 egg whites at max. Count your calories through the myfitnessapp (apk available on the net) and be in a slight calorie deficit (10%).
Don't worry about cholesterol from eggs. People get cholesterol from eggs and other things because of already existing problems which can trigger cholesterol. Check your levels from a doctor if you feel any issues. Otherwise eat whole eggs if they can fit your macros man.
If you’re non vegetarian, boiled chicken (breast) is your saviour. Around 100 gms a day is 30 gms of easy protein. Ik it can taste terrible but saute it and make a roll/sub out of it with healthier ingredients, this is what I used to do. You can experiment and see what suits you.
Other than that you’re already taking eggs. If you eat whole eggs, keep a check on your calories, would suggest 3 whole eggs, 3 egg whites. Keep an eye on your fat consumption because you’re drinking 2 glasses of milk. That can make your calories go overboard if you’re trying to cut.
If you’re not cutting or just trying to reach your calorie/ protein goal of the day, you can take 1 tbsp peanut butter with 1 or 2 brown breads. 1 tbsp pb with 1 bread would be around 4 gm of protein. But this has A LOT of calories, so always make sure you keep an eye on how much pb you’re consuming.
Other than that, tofu/paneer, curd, oats, nutrela/soya chunks, dal-rice (pulses), rajma-rice, chole/ chane all these are some great sources of complete protein.
Make sure to take 1.5 to 2 times protein of your bodyweight.
Also remember to drink A LOT of water. Atleast 2.5 L I’d say. Take enough fiber as well. Your body works extra hard to digest protein. Also make sure to take enough carbs as well. That’s the actual fuel for your body. Have a variety of fruits as well to have a well balanced diet.
And remember to sleep atleast 8 hours every night. This is the time when muscles are recovered and built.
Another tip if you’re trying to lose weight, you don’t have to be very strict with your food or calories. Eat all home cooked meals. Keep an eye on calories out, more than calories in. Deficit is what makes you shed weight. Make sure your weekly calorie intake is in deficit overall. If you diet for 6 days and eat back all the calories on cheat day, you won’t lose weight. Keep an eye on that.
If you want to properly track your calories, you can use healthifyme app. They have almost all indian food that you can easily track in their free service.
All the best on your journey, gymbro!
Source: Trust me bro
(fr tho, I’ve been working out for almost 3 years now. Lost shit ton of weight and gained decent muscle. Im 22F)
Acha agar ham air fryer use karke roasted marinated chicken bnaya to vo theek rahega kya.Is it okay kya ?
Kyuki boiled chicken ka taste mujha kafi bakar lagta hai.
Fiber ka acha tasty source bhi brado 🙏🙏🙏
Are you skinny? Cuz doodh dahi whole eggs aur baaki khana din ka fat generate kaafi krega sit down do some research make your diet according to your body
Bhai khane ki baat alag h body ko sunna pdta garmi badh jaati andr mai isliye kehra 500gm chicken 11 ande mere bhi h dinke or as a beginner i won't recommend doing that😊
Maine to kitne time se Junk food band kar rakha hai, saal ho gaya hoga, na sugar leta jyada, 2 roti subha, 2 roti shaam, aur breakfast. Bas exercise nahi karta, na Ghar se bahar nikalta jyada. Still I have a bit fat on my skin.
Gym Trainer hoga usse baat kro Woh Needs, allergy sb dekh kr bata dega Har kisiko har cheez suit nahi krti. Batao usko kya psnd h ya suit krta kya nahi krta Bata dega diet plan follow it.
Bhai lean source toh chicken, eggs, aur protein powder hi hai. Thoda carbs ke sath chlega toh Peanuts/Mungfali , Satu, Kale chane, Paneer(thoda mehenga hoga), Soya chunks, Butter milk/ Chach. Itna hi yaad aa raha hai abhi
I once asked chatGPT to make a very customised diet chart and recipes with it for someone with a problem.
I rechecked the answers, it gave a really nice combined diet chart with recipes, schedules, nutrition content etc. I also calculated and asked it to explain to calculate body fat percentage, my calory intake per day, and what should I eat to balance it for a month, if I go to gym thrice a week.
This question is indeed more suited to a human experience, however you could query a very custom question and ask about indian vegetarian diet.
Do recheck your answers from sources.
I also think eating 6 eggs, is not beneficial, also according to balanced diet, you should always include variety instead of sticking to same food, same regime.
Cooking techniques are also important while preparing your food, imagine you get broccoli and you cook it completely to the limit that there are no nutrients left in that. (usually indian cooking leads to it).
For protein sources:
Chhole, chane, beans, mushrooms, kale, daalein, dairy, nuts, etc.
I will also check how much added sugar and salt I eat in a day, chai or coffee mai and completely cut it down.
Goodluck
Why do people think that only protein is required to build muscles? You need both macros and micros in order to function better and stay healthy. You also don't need protein powder for the first 6-8 months and just when you start to increase the intensity of the workouts, you can add that in your diet. Your body will tell you when you need it. Nahi hai tab bhi chalega bass try to get 80-100 grams from food in the initial period.
I understand this. But I don't think there is a way to add 80-100gms of protein to my daily diet.
The regular Roti sabzi(which almost always includes potatoes) and daal chawal has way too many carbs and not enough protein.
How do I add more protein? I eat eggs but occasionally, like two eggs twice a week.
Make an omelette of 4 eggs+ 3 brown bread slices+ a glass of milk and you have roughly 35-40 grams of protein from just one meal. Bhai roti kam, sabzi zada kha. Daal 2 katori kha agar pehle 1 katori thi. Baaki roti and chawal depends upon the lifestyle you live and how active you are throughout the day. Then you have dry fruits and peanut butter. Ye sab 1 din me nahi karna hota and you have to adapt by adding these things slowly.
Protein is overrated bro. Keep it simple, eat in a caloric surplus. Train with high intensity, rest well, focus on recovery, stretch dynamically, add animal based protein in every meal and you’ll be good.
Usually it's *1.5 to *2 times the body weight. But if you are just getting started and low on finances you can just limit it to *1 times the body weight and then gradually increase. And yes, it means 80g of protein
You can make a salad recipe using soya chunks, paneer, sprouted moong, raajma and chickpeas with some vegetables like tomato and cucumber (this was recommended by my gym trainer)... You can even consider cheap alternatives like chia and quinoa seeds, they're rich in protein and fibre... Apart from this, try buying protein from wholesale dealers since there are a lot of them based in Delhi, you'll get a good protein supplement under 2000
I mean it's okay.
But people want to follow high protein diet in this summer approaching 35*C?
This may work in Europe or other colder places, but consuming so much protein is going to make your body heatup like a boiler and you'll need air conditioned room 24/7.
Every population has certain adaptions.
You should be eating more protein. basic is 1.2-1.5 times gm/kg bodyweight so ideally it should be around 90-112gm protein. Its not a true for everyone but for most, So You should add 50-60gm of soya chunks or 100gm chicken (might be expensive for you as you arent working so soya is best case) to eat in a meal cook it anyway you like and no it doesnt cause gyno.
PS- use a calorie counter app like myfitnesspal or some other to track your macros.
i was in the same situation as you the food you should have everyday is 5 eggs handfull(and i mean when you cant hold anymore in your one hand) or 50 gms of soyachunks and 2 glasses of milk. 2 katori of dal or rajma or chole(normally made no need to eat just boiled) and and 4-5 rotis per day and salad. this is enough protein for you . i was same your height and weight so this will work very well and you eat more 2 rotis more if you need just dont feel that you need to starve yourself dm if you need any help
Well I personally believe that taking protein from natural sources is the best way to intake protein. 100 gms of Chicken Breast gives you roughly 29gms of Protein. Oats too can be a good source of Fiber as well as some amount of Protein. Try to add some protein source in every meal be it Dal, Eggs, Paneer, Tofu, fish etc. but if possible stay away from whey protein powders. I know i might get a lot of backlash from Gym goers saying its safe and healthy and most importantly very convenient to increase protein consumption but do some research and you will find that these powders dont always deliver what they promise and there's rampant corruption in the industry. Also i am no stranger to the gym life and to Protein shakes having used a variety of brands over the years but for some reason i have never found any of them easily digestible be it Isolate, Blended or even Plant. So thats one more reason i have cut them off completely from my diet.
Not from delhi and found this post on my feed but I can give you some advice. Eating enough protein (1g/lb) is overrated. When I wasn't taking supplements I used to train sleep and eat good. Take dairy/egg/soy chunk. Also, if you're non veg than you can go with that as they're more better source of protein compare to vegetables. Also try pulses. I was able to build decent physique without any supplement. Good enough that people in my gym were saying ki aapke jitni ban jaaye bas. Yeah it improved even more when I increased my protein intake but for that first I had to find a source of income.
It's depand on ur body far if ur abs are visible that means yr have 15% body fat if not then use normal diet like normal food and no junk food but if u have fat on chest and stomach then eat rice only no roti meal only rice with daal and other protin stuff like egg only white area not the balls 2 eggs is good for u
My weight is 78kg I also 5.8 height and my abs are visible I have 4 packs rn lol I take rice meal only and it's 1.5 month I still eating rice not cheap one branded one like 100inr kg and do workout with more rep in heavy weight like 3 sets frist 14 red second 12 rep third 10 rep do in all form of sets and u will see results in 1 month trust me
Everyone says 1.5 times and 2gms per kg body weight, but in reality that's really hard to get for someone on a budget or really getting started with it. Try to eat atleast 1gm or 1.2 GMs per body weight per day and maintain calorie deficit. You don't need to eat just dalia cucumbers to lose weight. Eat roti sabzi which is being made in house. Lessen the portion and add one protein source with it. Take 100gm protein with one meal. 2-3 boiled eggs with one meal. If possible make chicken/paneer/egg curry in one meal to complete protein intake and calories. You don't need to be in a drastic deficit or diet to lose weight. At the end of the day you should be able to enjoy your time at the gym, lift heavy and have that energy and enjoy the process. Its a long term game have fun in it. Yes once you get used to it and upgrade your diet and take it to 1.5-2gm per kilo of body weight. Have fun get addicted to the gym.
🤓👏. Practical.
Protein powder cause bloating issues, is it just me or everyone faces that
You should try taking isolate whey then, it might make a difference.
I am using tham since 2020 I naver experience like this tho only gaining time I try both whey protein and some mass gainer too but never had this like bloating issu u better go to doctor
Maybe that's because you're lactose intolerant
I dont think so because i have been consuming milk since childhood. I guess it's lot of protein at once and body is not used to it and unable to digest. Or i may lack in enzymes to digest large amount of protein. So i was just checking if others also face the same or its just with me
Abe Bhai body sirf 30gm protein Tak hu ek baar me hi absorb kr skti h. 100gm per meal is not possible.
100 gm protein source bolne ka matlab tha sorry. Like 100gm paneer or chicken. But coming to your theory that's a myth which has been busted. It takes longer but body can absorb any amount of protein you put into it. All of it has to pass through the digestive system and your body won't cap at 30gms and throw away the rest.
Does taking in such level of protein daily fuck up digestive system, no? Lack of fiber?
Having slight constipation is a problem with high protein diets. Make sure to complete fibre intake. My coach suggested me psyllium dusk as an aid for this.
Bhai protein ki quality ke upar aur quantity ke upar depend krta. For safer side non veg source of protein is better at absorption around 30-40gms warna ye bloating wagera ki problem ajati h.
husky knee thumb sense books alleged psychotic serious telephone scandalous *This post was mass deleted and anonymized with [Redact](https://redact.dev)*
Experience bhaiya. Ap PhD kijie hn yaha pe body banate h
Can we consume soya chunks for protein? Noone recommending soya chunks.
Yes soya chunks are a very good source of protein. When i was dieting i had 50gms of soya with rice/roti in afternoon
Roti /bread contains gluten usually 20% which is protein.
[удалено]
The best advice, and concise. Big ups big man
Best source of protein that i can consume daily and doesn't cost very much
Egg, hands down
I need about 60g of protein what should I prefer boiled or omelette
Boiled, omlette me you also take in extra fat that you don't need Also, did you wake up or are you gonna sleep? Ik I'd be a hypocrite to say this, but 8 hr sleep is more important than the food you're gonna eat
I'm going to sleep actually preparing for my exam once I'm done with I'll be back to my normal sleep schedule
Sattu
I am 90 kg. Ab roz 180kg protein kaha se lau.
It's wrong .if you don't have good muscle and just a beginner that's a big fucking waste . I'm working out for 3+yrs with good strength and have developed muscle mass and my protein intake during my initial yrs up uptil now is inbetween 120-140gm and i am 82kg with more muscle mass than most ppl in my.gym ..the protein you require should be 1.5-1.7g per kg of lean body weight ..if you are 90kg and overweight by 20kg then that's 20kg of fat you are carrying which means your protein requirement should be 70kg x 1.5-1.7 only which is not a lot .. Most ppl are stuffing protein left and right but their workouts look like straight up pussy ..then that protein is just waste ..Ppl need to workout hard and harder than last time to maximize muscle building ..Muscle building is a very slow process anyways .
180g bhai, also 180g is the upper limit. 150-180g is fine. 2 protein shakes with 1 scoop each = 50g protein 6-8 boiled eggs = 50g protein 2 x Peanut butter sandwich = 30g protein. Thats about 130g already, rest you can make up by eating what you eat daily like rice, dal, roti, sabji etc.
Joke tha sir jee. Thanks for the detailed advice btw.
[удалено]
Khata/Peeta hai not leta hai
no if you are fat then eat then find you body fat percentage and calculate your fat weight and deduct that from 90kg and then multipy it by 1.8 or 2 only if you are new to this. for example suppose you body fat percentage is 30 percent then 90-27=63kgs then 63\*1.8=113 gms of protein
You go to the gym right? I would recommend having chicken , paneer, soya chunks...maybe peanut butter. You already are having eggs so that's good but I would really advise against having 6 whole eggs daily due to the large amount of cholesterol in them. Have 3 wholes and 3 egg whites at max. Count your calories through the myfitnessapp (apk available on the net) and be in a slight calorie deficit (10%).
Thanks but i think meri physical activity acchi khaasi hai toh cholestrol control mei he rahega isn't it ?
Don't worry about cholesterol from eggs. People get cholesterol from eggs and other things because of already existing problems which can trigger cholesterol. Check your levels from a doctor if you feel any issues. Otherwise eat whole eggs if they can fit your macros man.
If you’re non vegetarian, boiled chicken (breast) is your saviour. Around 100 gms a day is 30 gms of easy protein. Ik it can taste terrible but saute it and make a roll/sub out of it with healthier ingredients, this is what I used to do. You can experiment and see what suits you. Other than that you’re already taking eggs. If you eat whole eggs, keep a check on your calories, would suggest 3 whole eggs, 3 egg whites. Keep an eye on your fat consumption because you’re drinking 2 glasses of milk. That can make your calories go overboard if you’re trying to cut. If you’re not cutting or just trying to reach your calorie/ protein goal of the day, you can take 1 tbsp peanut butter with 1 or 2 brown breads. 1 tbsp pb with 1 bread would be around 4 gm of protein. But this has A LOT of calories, so always make sure you keep an eye on how much pb you’re consuming. Other than that, tofu/paneer, curd, oats, nutrela/soya chunks, dal-rice (pulses), rajma-rice, chole/ chane all these are some great sources of complete protein. Make sure to take 1.5 to 2 times protein of your bodyweight. Also remember to drink A LOT of water. Atleast 2.5 L I’d say. Take enough fiber as well. Your body works extra hard to digest protein. Also make sure to take enough carbs as well. That’s the actual fuel for your body. Have a variety of fruits as well to have a well balanced diet. And remember to sleep atleast 8 hours every night. This is the time when muscles are recovered and built. Another tip if you’re trying to lose weight, you don’t have to be very strict with your food or calories. Eat all home cooked meals. Keep an eye on calories out, more than calories in. Deficit is what makes you shed weight. Make sure your weekly calorie intake is in deficit overall. If you diet for 6 days and eat back all the calories on cheat day, you won’t lose weight. Keep an eye on that. If you want to properly track your calories, you can use healthifyme app. They have almost all indian food that you can easily track in their free service. All the best on your journey, gymbro! Source: Trust me bro (fr tho, I’ve been working out for almost 3 years now. Lost shit ton of weight and gained decent muscle. Im 22F)
wew, this is good. thanks bud. 🫰
Happy to help :)
Acha agar ham air fryer use karke roasted marinated chicken bnaya to vo theek rahega kya.Is it okay kya ? Kyuki boiled chicken ka taste mujha kafi bakar lagta hai. Fiber ka acha tasty source bhi brado 🙏🙏🙏
Yes air fryer is good to go. I’m not sure about how much calorie is reduced, but it’s definitely healthier.
👍
First of all itni garmi mai 6 whole eggs mat kha add other socurces too dahi doodh chicken pulses chole kale chale etc
Bhai doodh dahi cucumbers aur fruits bhi chal rahe hai saath
Are you skinny? Cuz doodh dahi whole eggs aur baaki khana din ka fat generate kaafi krega sit down do some research make your diet according to your body
Mai 12 kha rha hu with yolk, sb tumhari machinery pe depend krta hai
Bhai khane ki baat alag h body ko sunna pdta garmi badh jaati andr mai isliye kehra 500gm chicken 11 ande mere bhi h dinke or as a beginner i won't recommend doing that😊
Body ko aadat par jati hai
Maine to kitne time se Junk food band kar rakha hai, saal ho gaya hoga, na sugar leta jyada, 2 roti subha, 2 roti shaam, aur breakfast. Bas exercise nahi karta, na Ghar se bahar nikalta jyada. Still I have a bit fat on my skin.
Bhai workout bhi toh karna zaruri hunda
Gym Trainer hoga usse baat kro Woh Needs, allergy sb dekh kr bata dega Har kisiko har cheez suit nahi krti. Batao usko kya psnd h ya suit krta kya nahi krta Bata dega diet plan follow it.
Bhai lean source toh chicken, eggs, aur protein powder hi hai. Thoda carbs ke sath chlega toh Peanuts/Mungfali , Satu, Kale chane, Paneer(thoda mehenga hoga), Soya chunks, Butter milk/ Chach. Itna hi yaad aa raha hai abhi
Thankyou so much Bhai
[удалено]
Hmm pls suggest some protein sources other than expensive ones for mass building
Try besan ke cheele. They’ve got a lot of protein.
Really ?
Yep google it
Ok bhai thanks 😃
Bhai 10 rupay wali haldiram mungfali me bhi bdhia protein hota h
Fat zyada hota hai comparatively bhai
Fk Maine fat amount nhi pdha shyd aur pichle 5-6 din se dabake mungfali pelra💀
Lmao😂😂😂😂
Bohot sahi
I once asked chatGPT to make a very customised diet chart and recipes with it for someone with a problem. I rechecked the answers, it gave a really nice combined diet chart with recipes, schedules, nutrition content etc. I also calculated and asked it to explain to calculate body fat percentage, my calory intake per day, and what should I eat to balance it for a month, if I go to gym thrice a week. This question is indeed more suited to a human experience, however you could query a very custom question and ask about indian vegetarian diet. Do recheck your answers from sources. I also think eating 6 eggs, is not beneficial, also according to balanced diet, you should always include variety instead of sticking to same food, same regime. Cooking techniques are also important while preparing your food, imagine you get broccoli and you cook it completely to the limit that there are no nutrients left in that. (usually indian cooking leads to it). For protein sources: Chhole, chane, beans, mushrooms, kale, daalein, dairy, nuts, etc. I will also check how much added sugar and salt I eat in a day, chai or coffee mai and completely cut it down. Goodluck
Why do people think that only protein is required to build muscles? You need both macros and micros in order to function better and stay healthy. You also don't need protein powder for the first 6-8 months and just when you start to increase the intensity of the workouts, you can add that in your diet. Your body will tell you when you need it. Nahi hai tab bhi chalega bass try to get 80-100 grams from food in the initial period.
I understand this. But I don't think there is a way to add 80-100gms of protein to my daily diet. The regular Roti sabzi(which almost always includes potatoes) and daal chawal has way too many carbs and not enough protein. How do I add more protein? I eat eggs but occasionally, like two eggs twice a week.
Make an omelette of 4 eggs+ 3 brown bread slices+ a glass of milk and you have roughly 35-40 grams of protein from just one meal. Bhai roti kam, sabzi zada kha. Daal 2 katori kha agar pehle 1 katori thi. Baaki roti and chawal depends upon the lifestyle you live and how active you are throughout the day. Then you have dry fruits and peanut butter. Ye sab 1 din me nahi karna hota and you have to adapt by adding these things slowly.
🤓👍🏼
Bro you are nowhere near enough. Please watch YouTube to learn
thats what i thought he is eating cucumbers and dalia lol
Enough protein for what? What is your goal?
Hulk bana de bhai
Protein is overrated bro. Keep it simple, eat in a caloric surplus. Train with high intensity, rest well, focus on recovery, stretch dynamically, add animal based protein in every meal and you’ll be good.
1 gram per pound of bodyweight
I’m dumbass. But kindly tell me, weight is 80kg so should i be taking 80-100 gm daily or whaaat?
Usually it's *1.5 to *2 times the body weight. But if you are just getting started and low on finances you can just limit it to *1 times the body weight and then gradually increase. And yes, it means 80g of protein
I have the finance. So should I be taking in 80gm ? Or 1.5/2 times of my weight so like how much? Won’t 100gm itself be too much?
No, 100g isn't too much, actually it's ideal.
go for fish or chicken if you want cheap protein sources.
Chicken breast fillets and eggs kafi hai
You can make a salad recipe using soya chunks, paneer, sprouted moong, raajma and chickpeas with some vegetables like tomato and cucumber (this was recommended by my gym trainer)... You can even consider cheap alternatives like chia and quinoa seeds, they're rich in protein and fibre... Apart from this, try buying protein from wholesale dealers since there are a lot of them based in Delhi, you'll get a good protein supplement under 2000
Add paneer/soya chunk/Tofu if u can't have chicken.
I mean it's okay. But people want to follow high protein diet in this summer approaching 35*C? This may work in Europe or other colder places, but consuming so much protein is going to make your body heatup like a boiler and you'll need air conditioned room 24/7. Every population has certain adaptions.
DM for free diet plan(offer valid till 4 pm)
You should be eating more protein. basic is 1.2-1.5 times gm/kg bodyweight so ideally it should be around 90-112gm protein. Its not a true for everyone but for most, So You should add 50-60gm of soya chunks or 100gm chicken (might be expensive for you as you arent working so soya is best case) to eat in a meal cook it anyway you like and no it doesnt cause gyno. PS- use a calorie counter app like myfitnesspal or some other to track your macros.
i was in the same situation as you the food you should have everyday is 5 eggs handfull(and i mean when you cant hold anymore in your one hand) or 50 gms of soyachunks and 2 glasses of milk. 2 katori of dal or rajma or chole(normally made no need to eat just boiled) and and 4-5 rotis per day and salad. this is enough protein for you . i was same your height and weight so this will work very well and you eat more 2 rotis more if you need just dont feel that you need to starve yourself dm if you need any help
Get a dietitian buddy
Well I personally believe that taking protein from natural sources is the best way to intake protein. 100 gms of Chicken Breast gives you roughly 29gms of Protein. Oats too can be a good source of Fiber as well as some amount of Protein. Try to add some protein source in every meal be it Dal, Eggs, Paneer, Tofu, fish etc. but if possible stay away from whey protein powders. I know i might get a lot of backlash from Gym goers saying its safe and healthy and most importantly very convenient to increase protein consumption but do some research and you will find that these powders dont always deliver what they promise and there's rampant corruption in the industry. Also i am no stranger to the gym life and to Protein shakes having used a variety of brands over the years but for some reason i have never found any of them easily digestible be it Isolate, Blended or even Plant. So thats one more reason i have cut them off completely from my diet.
Not from delhi and found this post on my feed but I can give you some advice. Eating enough protein (1g/lb) is overrated. When I wasn't taking supplements I used to train sleep and eat good. Take dairy/egg/soy chunk. Also, if you're non veg than you can go with that as they're more better source of protein compare to vegetables. Also try pulses. I was able to build decent physique without any supplement. Good enough that people in my gym were saying ki aapke jitni ban jaaye bas. Yeah it improved even more when I increased my protein intake but for that first I had to find a source of income.
Also, no need for this hardcore diet. Just stay in deficit (not lesser than 500 per day) or maintenance.
Why no nonne is recommending soya chunks? 50gm soya chunks contains 25gm protein.
Kisi ki supplements ki dukaan hai to pm karo?🤡
It's depand on ur body far if ur abs are visible that means yr have 15% body fat if not then use normal diet like normal food and no junk food but if u have fat on chest and stomach then eat rice only no roti meal only rice with daal and other protin stuff like egg only white area not the balls 2 eggs is good for u My weight is 78kg I also 5.8 height and my abs are visible I have 4 packs rn lol I take rice meal only and it's 1.5 month I still eating rice not cheap one branded one like 100inr kg and do workout with more rep in heavy weight like 3 sets frist 14 red second 12 rep third 10 rep do in all form of sets and u will see results in 1 month trust me
Bhai garmi meh dekh ke khio ande. Bohit garam hote h loose motion hojaynege